I read an article recently that listed out the best supplements for natural lifters and when they should take them. I took that and built the following plan. I’m hoping for some critiques so I can make this perfect.
Background info about me: Been lifting for about 6 months now. I’m 5’9", 200lb. Started at 220 and been as low as 191. My bodyfat has dropped from 24% to 14%, and ideally I’d like to keep going down until I hit 10% while still maintaining/building lean muscle mass (everyone’s dream, right?). I’m following the zone diet, eating 21 blocks a day. I do rep PRs, not 1RM. They are Deadlift: 8x315, Bench: 8x225, Press: 8x120, Squat: 5x275 (bum knees).
Now for the plan:
Wake up and take two scoops of ON Gold Standard Naturally Flavored Whey Protein, mixed with 1tsp of Arginine.
With Breakfast, take one scoop of Xtend BCAAs, 2tsps of Glutamine, 4 capsules of Carnitine from Kaged Muscle, and a dose of Flameout
Pre-Workout: 1 scoop of whey protein, 1tsp of Creatine, 1/2 tsp of Beta-Alanine, 1tsp of Arginine, 1 tsp of Glutamine, and 4 caps Carnitine.
During workout: Sip one scoop of Xtend BCAAs
Post-Workout: 2 scoops Whey, 1/2 scoop ON GS Naturally Flavored Casein, 1 tsp Creatine, 1/2 tsp Beta-Alanine, 4 caps Carnitine. On the drive home, sip 2 scoops Vitargo.
Before Bed: 2 scoops Casein, 3 caps ZMA, 4 caps Carnitine.
I think the math comes out to about 1170 calories from the proteins and Vitargo.
Any thoughts? Thanks!