53 Performance Enhancing Supplements (legal) + Boosting Recovery For More Muscle and Testosterone

What To Take To Perform Like A Beast, Get Lean, Sleep like a Baby and get closer to your goal a little faster? 

*******ATTENTION BEFORE WE BEGIN******

This podcast have been UPGRADED. I’ve included a tear out page from The 8% Body Fat BluePrint Supplement Guide. As a thank you for listening  and checking out this page it your free. Just go to this page and enter your email and name so I can send you the ultimate no BS supplement cheatsheet 🙂 

I’m planning on building some muscle and shredding off some fat this summer….you in? 

The 90 Day Complete Physique  Transformation Program closes in….

I’ll be laying out every thing you need to transform your body before Labor DAY. 

  • Done for you training program, no thinking, print, go to the gym, kick ass, go home.
  • Meal Plans (using the 8% Bodyfat blueprint protocols tricks and principle)
  • Supplement guide kinda like the FREE DOWNLOAD HERE but more dialed into your specific needs.
  • Weekly checkins, here I’ll be sharing the latest news that will get you leaner faster, tricks, hacks and one on one help with you current situation!!!!We work in small group to help each other get ripped and pack on some lean muscle mass
  • A SEVER discount on The 8% Body Fat Blueprint. For 90

To get on the VIP LIST for more info coming soon go here

By far the least important the most confusing, misleading often talked about topic among people in the gym…….…supplements. As guys we spend money on supplements like women spend money on purses and shoes. Its sometimes a little nuts. BUT supplements will help you get results faster however if the other things we covered in the previous 4 episodes aren’t in place your flushing $$$ down the toilet.

So in this episode we cover PERI workout( supplements around the workout) and RECOVERY supplements for better workout recovery and growth. I share some of my favorite and most trusted brands, some secret pre workout concoctions I’ve used to get me AMPED before a tough training session and some new and emerging supplements that my past guests have shared with me.

You’ll definitely have plenty of new stuff to check out by the time this ones over. If you want to improve your performance in the gym and recovery faster then you own it to your body to spend the next 20 or so minutes checking this episode out.

I’ve included a bonus from the 8% body fat blueprint supplement guide that takes you behind the scenes for the baseline supplements everyone should be taking for optimal health and performance.

So be sure to checkout that free download in the Facebook Private Group also in the show note BELOW!

Thanks guys enjoy..

p.s. If you like the episode it would make my DECADE if you subscribe and  leave a short review in Itunes! Thanks! – Luis

Show Notes:

  • Two best options for pre workout stacks, for clean every, no crazing and surging energy in the gym. (Updated and new additions below!) [03:00]
  • Intra workout supplements… are you lean enough and does your workout even need it?  [09:00]
  • Should you use carbs during a workout? If so when? [09:40]
  • BCAA’s what they are and what else should you use in during a workout [09:50]
  • My current post workout shake [14:00]
  • Where your glutamine is ACTUALLY going…[15:00]
  • Reducing cortisol and enhancing sleep for higher testosterone production [16:00]

Pre Workout Supplementation:

Meal 60 to 120 minute before training:

20 – 45 Minutes out:

Option 1

  1. L Theanine 100-200 ml
  2. Caffeine  1-2 caps 200-300 ml
  3. Acetyl L Carnitine 500 – 1000 ml

Why I use this: Superior mental focus, energy and alertness. Great for early morning workouts.

  • Caffeine: increases power output, increases in aerobic exercise capacity, and fat oxidation
  • Acetyl L Carnitine: Reduced fatigue, increases insulin sensitivity and increase power output in short term anaerobic exercise. Extreme Mental focus capability (love the focus and ability to lock in on a singular task with ALC.
  • L Theanine: Reduces anxiety also promote calmness without sedation. When stacked with caffeine it has powerful affects on alertness too.

Option 2

  1. Creatine Monohydrate
  2. Beta Alanine
  3. L Tyrosine
  4. Caffeine 200-300ml

Why/when I use this: High volume workouts, increased strength and greater ability to go deeper into a workout when needed such as during a lean gaining phase. Great for early morning workouts.

  • L tyrosine a precursor to dopamine to stimulate alertness and motivation.
  • Beta alanine delays muscle fatigue and is a buffer for lactate build up in the muscles to allow you to go longer and harder.
  • Creatine is a known strength and muscle mass builder. (Yes, this is VERY important even if you 100% focus on fat loss.)
  • Caffeine is awesome need I say more?

Option 3: IGF-Growth Factor

IGF:  Made by ATP Labs one of my favorite brands simple because they put out high quality products, their trusted by top athletes and coaches. Its main ingredient Alpha GPC,  has been shown to to increase power out put in athletes and has 2 studies noting its increase in growth hormone secretion. (Here is the other one)

In addition Alpha GPC has also been noted to increase dopamine in the frontal cortex region of the brain. A lot of the research supporting Alpha GPC’s effectiveness is not in English so its hard to find on the web. However, I would experiment with it to see the benefits for yourself and go from there.

More on Alpha GPC here

Option 4: (The Mother) current favorite pre-workout concoction)

  1. • Caffeine 250ml (As black coffee)
  2. • Acetyl L Carntine  1000 ml
  3. • L tyrosine 500-1000ml
  4. • Taurine 1000ml
  5. • Cinnamon

5% Discount code to checkout HERE  and as a bonus you’ll gain access to the Ultimate Resources Page.

This podcast have been UPGRADED. I’ve included a tear out page from The 8% Body Fat BluePrint Supplement Guide. As a thank you for listening  and checking out this page it your free. Just go to this page and enter your email and name so I can send you the ultimate no BS supplement cheatsheet 🙂 

Intra Workout Supplementation:

(I have updated company that I currently use for BCAA’s, its now truenutrition)

truOption 1

Goal: Hydration and prevention protein degradation.

Note: IF your really over weight (30 plus pounds then skip the BCAA’s and electrotypes just do water.

Where are the carbs???

When should you use carbs?  Unless you are leaner than 13% body fat the need for carbohydrates in your training program is not necessary.  Using a BCAA or EAA’s (UPDATE: from what I’ve learned recently my new recommendation is EAA’s) powder with electrolytes is the best and easiest way.

If your an athlete training for more than 2 hours sweating your ass off then carbs would also be useful then too.

But if you going to the gym for an hour and lifting weighs chances are those carbs aren’t necessary.

Post Workout: Supplementation:

My Go To Concoction 

Grass Fed Whey or Design You own here

Creatine Monohydrate (use Creapure)

1 tbsp of L -Glutamine

+ Almond milk or water

Optional if your training high volume (12+ reps and short rest): Carbs 10g to 25g depending how lean your are. Generally this is when you body can best handle carbs without getting fat be sure to use that to your advantage.

 Grass fed whey: made from the milk of cows that are pasture-raised without synthetic hormones.

[Sidenote] Starting to really understand that quality trumps quantity. The majority of your protein intake should be coming from complete sources (mainly animal protein, sorry vegans).

However, many people fall into the trap of messing up the most anabolic part of their day the post workout period by putting cheap, filler loaded supplements in their bodies. Long term we have no idea what this will effect since to my knowledge there isn’t much research on it.

But if its anything like recent findings about the side affects of cheap man made artificial ingredients then its best to aim for quality and not buy the 10lb bag of the Costco brand protein. Grass fed whey

Recovery Supplements For Sleep and Reducing Cortisol.

NeuroMag is a unique, patented form of magnesium chelated to threonic acid (magnesium L-threonate). This form of magnesium is superior to other forms of magnesium as it crosses the blood brain barrier and as a result increases cognitive function and improves nerve conduction.

Cortisolve

This podcast have been UPGRADED. I’ve included a tear out page from The 8% Body Fat BluePrint Supplement Guide. As a thank you for listening  and checking out this page it your free. Just go to this page and enter your email and name so I can send you the ultimate no BS supplement cheatsheet 🙂 

Recommended Brands For All Supplements

I’m planning on building some muscle and shredding off some fat this summer….you in? 

The 90 Day Complete Physique  Transformation Program closes in….

I’ll be laying out every thing you need to transform your body before Labor DAY. 

  • Done for you training program, no thinking, print, go to the gym, kick ass, go home.
  • Meal Plans (using the 8% Bodyfat blueprint protocols tricks and principle)
  • Supplement guide kinda like the FREE DOWNLOAD HERE but more dialed into your specific needs.
  • Weekly checkins, here I’ll be sharing the latest news that will get you leaner faster, tricks, hacks and one on one help with you current situation!!!!We work in small group to help each other get ripped and pack on some lean muscle mass
  • A SEVER discount on The 8% Body Fat Blueprint. For 90

To get on the VIP LIST for more info coming soon go here

Music By:

NoCopyrightSounds

Youtube Link: https://www.youtube.com/watch?v=8uSx3DyJjk0

Artist SoundCloud: https://soundcloud.com/paulflintmusic

Artist Profiles:

https://www.facebook.com/paulflintmusic

https://www.instagram.com/paulflintmusic/

Ive updated the pre workout formulas with two new options

Ive made a list of base supplements that everyone should be taking along with a

5% discount code for true nutrition you can can check out in the free download.

This podcast have been UPGRADED. I’ve included a tear out page from The 8% Body Fat BluePrint Supplement Guide. As a thank you for listening  and checking out this page it your free. Just go to this page and enter your email and name so I can send you the ultimate no BS supplement cheatsheet 🙂 

Luis Diaz

Comments are closed.