Poliquin has alot of mag supps. males should take 2000 mg a day, 60% oral and 40% topical,
I usually take 2 caps of mag glycinate after i workout, 4 uber mags at each of the following 2 whole food meals and 6 pumps of topical mag behind each leg b4 going to sleep.
Get a red blood cell magnesium test done and shoot for the upper range which is around 6.8 i think. blood work is the only way to confirm what ur doing is working