6 Supplements to help you get huge muscle mass!

Last post I posted the perfect diet to help you lose weight and gain muscle weight. Now I got you all the best supplement packing to add to your perfect diet and making the best of your workout to make huge gains! This is thanks to David Robson. I read this a few years back and made great gains back in 2007 and I have now added to my diet to make even better gains this year again! So here you go, i'm happy to share this with you all.

1. Whey Protein

As a foundation for muscle gains, quality protein supplementation is without equal. And the best absorbed form often used specifically post-workout, and with meals to round out one's protein balance is whey protein. Whey protein has a high biological value and is extremely convenient to take. While protein obtained from food sources can provide more sustained protein levels (especially prior to bed to offset the fasting period that usually occurs during sleep), whey is rapidly shuttled into the muscles where it can exert its powerful anabolic effects.
I usually use whey protein twice a day - directly after training and first thing in the morning upon rising before breakfast to ensure a rapid uptake of protein to restore the drop in nitrogen levels from the previous night's sleeping/fasting state. It is worth noting here that to fully preclude this 8-10 hour fast one would need to wake once or twice throughout the night to consume protein. Thus, taking protein immediately upon waking is essential, and whey is, in my experience, the best form to take at this time.

2. Branch Chain Amino Acids

Since taking Branch Chain Amino Acids (BCAAs) regularly I have witnessed a noticeable improvement in muscle density and my recovery rate has also increased exponentially. As essential aminos, the BCAAs (leucine, isoleucine and valine) must be taken through the foods we eat. As the only three aminos metabolized directly by muscle tissue they are especially important for the immediate recovery of muscle tissue. They are used to build new proteins after hard training. As a primary muscle-building insurance policy, BCAAs should be on the top of anyone's supplement list.

3. L-Glutamine

Considered a conditionally essential amino acid, L-glutamine comprises up to 60 percent of free-from amino acids circulating in muscle tissue and is critical for muscle recovery. When other tissues need L-glutamine (for immune purposes, for example, of which L-glutamine is essential) they will often leach this amino from muscle stores, so supplementing it makes sense. If the muscles and the rest of the bodily systems have an abundant supply of L-glutamine, muscle tissue will be less likely depleted under conditions of stress. After a hard training session L-glutamine levels will be reduced throughout the body by as much as 50 percent. I have found the best way to supplement L-glutamine is to take 5 grams 3-4 times per day so the body has a constant supply. Adding it to protein shakes is an excellent way to include it in one's diet.

4. Creatine

When creatine hit the shelves in the early '90s, it quickly became the supplement of choice for athletes the world over. A supplement that can support increases in size and strength - as attested to by countless scientific studies - creatine (monohydrate, the version that, despite many new revolutionary forms, still seems to work best in the long run) will, for most, boost lean muscle mass and amplify strength gains.
I have personally found that when I'm not taking it my muscles become much flatter and energy levels tend to plummet. Creatine's major benefits - among many - are twofold. It increases muscle energy, allowing one to train harder and to reap the results. And secondly, it hydrates muscle tissue, which, over time, causes them to become bigger and stronger.
Naturally produced in the kidneys, pancreas and liver, creatine is transported to muscle tissue where it is transformed into creatine phosphate, from which the energy molecule ATP is produced to regenerate the muscles' ability to contract and generate power during short-burst (anaerobic) activity. This translates to more productive workouts and faster muscle growth. Though produced in the body, these levels are sufficient only for ongoing cellular function, not massive muscle growth, which in itself is not at all conducive for survival purposes. And relying on nutrition to significantly boost creatine is futile in that many pounds of raw meat would need to be eaten to extract five grams of creatine, the quantity provided in one teaspoon of creatine monohydrate powder. So supplementation is necessary to realize creatine's full benefits.

5. Omega-3 Fish Oil

The many health benefits to be derived from eating fatty, cold-water fish such as salmon and mackerel are well documented. However, due to various contaminants, purity and quantity of essential fatty acids supplied, availability and price, gaining valuable Omega-3 fatty acids from these sources is often not ideal. Fish oil in supplemental form, on the other hand, provides the perfect ratio of these Omega-3's in the purest and most concentrated way possible.
To improve performance and build muscle a healthy physical state must first be attained as muscle can only grow when the right conditions are in place to do so. Omega-3 fatty acids may support blood circulation to allow nutrients such as protein and carbohydrates to reach muscle and exert their effects.
Omega-3s may also assist fat loss through maximizing metabolic rate and helping to form a foundation from which thermogenesis can occur. Joint lubrication and cardiovascular health are also major benefits to be derived from Omega-3 supplementation.

6. Vitamin/Mineral Supplement

A multivitamin and mineral supplement is not purely a bodybuilding supplement in terms of directly targeting muscle growth the way creatine and L-glutamine do. Taking a high potency and high quality vitamin/mineral product is a fundamental way in which to support the cellular conditions under which performance and muscle growth can occur. Though certain compounds like vitamin-C (comprising, along with A and E, the so called antioxidants) are thought to be of greater importance for immune function, it is the synergistic effect of all key vitamins and minerals taken in a specific ratio that will support the best results in health and subsequent tissue growth and function.
So-called doctors and nutritionists might tell us that the perfect ratio of vitamins and minerals can be achieved through eating a diet rich in certain fruits and vegetables. However, today's soil conditions, various pollutants, and the over processing of foods make it all but impossible to achieve such a perfect ratio. Even those who eat strictly "organic" do not get what they should as far as nutritional potency and quality is concerned.

Now that you know the what and the why. Here is how the supplements should go along with your diet:

Upon Rising (First Thing In The Morning):
30g Serving of Whey Protein
5g of Creatine
1 Serving of BCAAs

With Breakfast:
1 Multivitamin Tablet
5g Serving of L-Glutamine
1 tsp (or Serving) of Fish Oil

With Lunch:
1 tsp (or Serving) of Fish Oil

Before Training:
5g of Creatine or 1 scoop of a pre-workout drink
5g of L-Glutamine

Directly After Training:
5g of L-Glutamine
30g of Whey Protein

Before Bed:
30g of Whey Protein
5g of Glutamine
1 Serving of BCAAs

So to put it simply, with correct supplementation the process of building muscle, losing fat and amplifying performance is made significantly easier. And as opposed to less than natural means, the results are lasting.

Try this little exercise some time: follow the supplement plan provided above for at least three months. Then quit all supplement use for a further three months and watch what happens. Sure, most supplement marketing involves hype and some companies make laughably outrageous claims, but there is no secret as to why the supplement industry is booming. Supplements work.

Fight to lose body fat and Gain muscles!

Ok let me start off by saying that this is only for people who are serious about losing weight. This should be your religion for what of a better world. Getting ripped requires the ultimate in dedication and commitment of your part. Stay away from the junk food and candy cuz the odds of ice cream here and the sneaky burger there will add up, and will have a big effect on your progress. There are a things to take note that will help to make your goals tangible. For example, we need to be taking in a small 'meal' every 2-3 hours while awake. A gallon of water per day is good but if you want real results than you need to drink about 6 liters(2 gallons) of water a day to move all of your nutrients to the muscle fibers that have torn up. Alright than if you are still with me than here will be your schedule for the new 12 weeks. Yes 12 weeks, suck it up! Summer is coming and you know you want to look good. You are not going to die if you dont have some ice cream or pizza. You will love your body after and me for helping you out lol. Breakfast at 6:30 AM: 6 Egg Whites 1 Whole Egg Oatmeal with Pineapple 1 Flaxseed Oil This gives everything you could possibly need in the morning right after you wake up as the eggs bring a very good dose of protein and the oats has a great supply of slow acting carbohydrates. I know you might be thinking why would i eat fat? Don't worry flax seed oil is good fat, very good. and its essential to fat loss. That way the body has time to burn them effectively as opposed to breaking it down to fat. The flaxseed oil brings essential fats to the diet, which helps keep us healthy, sane and prevent cravings(which is really good for the people that go all thinking about pizza, chocolate, donuts and all those bad things). Why pineapple? It give a nice taste to it. However it does brings some sugar but don't worry because this spikes our insulin levels which is not something we want any other time of the day except first thing in the morning when we wake up! This will boost your metabolism and brings you in to an anabolic state from a catabolic one. It's vital to your muscle development and fat loss. With this you will need a good amount of water to hurry all of these nutrients to every corner and curve of our body. Thats where all that water that i told you before will come into play... Snack at 9:00 AM: Protein Shake with Flax seed Oil OR Almonds, Raw Nuts OR Natural Peanut Butter with Celery OR Low Fat Plain Yogurt Alright so here you gaining a good deal of protein intake which you should know by now that its vital to muscle maintenance as well as development. And again there will also be a healthy serving of carbohydrates, again slow acting and a high dosage of calories. For those worried, don't worry these calories are vital to prevent muscle loss and maximize muscle. So do not concern yourself with these calories, they will help lose fat. Mid-Morning Snack at 11:30 AM: Chicken Breast Veggies (Brocoli, Spinach, Cauliflower, Green Beans) Flaxseed Oil Now we are optimizing your progression by rewarding yourself with the best sources of carbohydrates, protein and fat. Again don't worry its good fat and this all contributes to later on when you are in the gym. And to the future where you want to eventually shed our current body fat. Lunch at 2:00 PM: Sweetpotato Turkey Breast Flaxseed Oil The sweet potato brings in the best variety of carbohydrates and the turkey breast has a great deal of quality proteins with good fats. Pre Workout Fuel Up!!! at 5:00 PM: Creatine Glutamine Nitric Oxide (15 mins before hitting the weights) Banana Creatine & glutamine will help you push your strength to new levels when eating this well. Plus afterwards you will recover quicker, mainly due to the glutamine. This in turn will leave you and your 'guns' feeling fresh for the next workout. Of course this all helps your campaign to burn that body fat and rip out. Nitric Oxide is my favorite supplement full stop, to me it's the closest thing to "hulking up" and it feels amazing after 5 minutes or so in the gym this magic formula will send blood flowing by the liter to the working muscles. And by speeding our heart rate up NO helps speed our metabolism and again promotes harder training. I personally use NO Shotgun but if you hardcore to just lose weight you might want to use a fat burner like Hydroxycut or whatever you think is better so it will give you more energy when at the gym. Banana well it gives you plenty of potassium! Training at 6:00 PM! Keep it under an hour. Lift heavy and ferociously. Don't forget to warm up before working out and to stretch when you are done! Post-Workout Fun at 7:15 PM: Protein Shake with skim milk Glutamine Apple The apple is for fast acting carbs which keep us anabolic straight after the workout. I will tell you again you only want these kinds of carbs post workout and at breakfast. Dinner at 8:30 PM! Extra Lean Steak Flaxseed Oil This is a little different to the rest but the small difference is key to kicking that pot belly into touch. Yes we have protein and yes we have fats. However these fats are good and it is only saturated fats which we steer away from and the rest help burn body fat. The only nutrient which won't be included will be carbohydrates. Carbohydrates are our main source of energy. So after we have trained we do not need these again until breakfast. So remember if you decide to sneak a few cheeky carbs into your dinner, don't expect brick wall abs! Think about it do you prefer a potato, rice or pasta at dinner or those wash board abs for the summer? If you said option one than congratulations, you just messed up a very good thing you had going on! Before Bedtime: 1 Cup of Cottage Cheese with 1 scoop of protein powder Cottage Cheese is the best thing to have before going to be. This is to give your temple enough protein nutrients to feed the recovering muscle fibers while you're asleep. And this is the time to do so, as when we sleep we are most able to recover and build our muscle since Cottage Cheese is a slow absorbing protein. Plus this in turn will take us that extra mile to becoming ripped up like a rag. That is it! lol Eat, train and sleep for the next 12 weeks. I guarantee none of you will be able to tell me you haven't dropped a significant amount of body fat. If you don't then ask yourself, "have I really followed this like my life depends on it?" Because look no one can do this for you, but yourself. Unfortunately in this instance I cannot 'bring the mountain to Mohammed; he has to come to the mountain.' Being ripped truly is a great feeling! So give it a try... You being a guy and want to have all the girls looking at your body and specially abs when you are at the beach. Ladies if you hate having guys stare at you than I'm sorry because you will have double the guys now drooling after you lol. Remember train hard! Get 7-8 hours of sleep! Follow this diet!

Understanding Your Body Fat Percentage

Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?

First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:

*General Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus

*American Council on Exercise

Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:

Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":

Initial body fat: 130# x 0.23 fat = 30 # body fat

Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)

Goal: 130# - 20# = 110 pounds

As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.

A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:

130# x 0.18 = 23 # body fat

100# lean body mass + 23 # = 123# goal weight

So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.

So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

Do not skip breakfast!

When you start on a diet to either lose weight or gain lean muscle weight it all starts with a good healthy breakfast! If you are in a rush grab a protein shake. And no even if you are losing weight you should have protein shakes, specially if you are exercising.
Remember to eat enough to satisfy your hunger but NOT make you full.

Some good examples of things you can eat for breakfast is:
apple, turkey bacon, whole wheat bread, almond butter, whole grain english muffin, oatmeal, egg whites..

If you looking to build lean muscle weight:
apple, turkey bacon, whole wheat toast with natural peanut butter, oatmeal, egg whites with 1 whole egg omelet with mushrooms or spinach. if you really want to take it to the next level add Whole Wheat Pasta with a Protein Shake.

Oh and Skim Milk is always better.

cut alcohol

Tips for the weekend and summer:

Drinking alcohol will decrease the amount of glucose and amino acids by the skeletal muscles, they affect your energy supply and impairs the metabolic process during exercises.

Alcohol is like a central nervous system depressant, it can kill the strength gains you're seeking to both lose weight and gain lean muscle.

Alcohol is calorie dense it packs 7 kcal per gram. So if you are looking lose that stubborn layer of fat that covers your midsection you should strongly consider cutting back or preferably stop drinking altogether.

Trust me it won't take long to notice the weekly or daily subtraction of hundreds and most likely thousands of calories. A beer can range from 60 to 250 calories per serving, one shot of liquor contains up to 200 calories and when you're swallowing that in a sugary fruit juice or soda, you are looking at hundreds more calories per drink.

Workout and Nutrition Tips

As I go another in another 3 months transformation I will share daily tips that I have learned and come across in my journey.

Nutrition Tip:

To lose some fat and cut carbs out of your daily food intake try substituting white and flour foods for brown food. Such as instead of eating white rice eat Brown Rice, Sweet Potatoes, Whole Wheat Bread, Whole Wheat Pita. Add some spices if you do like the taste of it BUT go easy on the salt.

My journey with building muscle and mass!

Over a hundred days went by after i lost 16 pounds and dropped from 167 to 151. And now comes the hard part! Maintaining my low body fat while putting on muscle and mass!

So i have changed up my diet once again. Not completely. As i'm want to keep being lean but i added turkey bacon to my breakfast, whole wheat bread with natural peanut butter as a snack and brown rice/whole wheat pasta to my dinner. while still eating egg whites/oatmeal with an apple for breakfast, tuna for lunch, cheese sticks for snack and chicken breast for dinner. as well as my protein shake after working out.

My home scale says i'm weighing 150.2lb. I'll check the one at the gym tonight how much i am and we'll see how much i will change in the first 3 weeks.

The first 3 weeks starting today ofmy workout will consist of all the major muscles in the body 3 sets for 8 to 12 reps. 3 times per week i work out and 1 day of sauna, steam and swimming.

Barbell Bench Press, Bent-Over Barbell Row, Squat, Barbell Shoulder Press, Triceps Pressdown, Barbell Curl, Standing Calf Raise and Crunches which i will do 3 sets till failure.

After each set i will take no longer than 45 secs of rest.

One last funny thing. Last month I was doing a check up at a clinic and nurse tells me to take my shirt off, i do so and turn around. She looks at me and with a different attitude and tone on her voice "Wow you look like King Leonidas!" I broke out laughing. Not only did i had the body to match what she said but i was rocking an afro and beard like his. Anyone that doesn't know who King Leonidas is:


See you in 3 weeks! HAUUUUUU!

p90x results

So back in the beggining of November I started the program P90X. I had a great diet going, i didnt cheat once on the first month, the second month i changed my diet and i cheated twice, third month i wasn't seeing as much change so i stopped working out for 2 weeks and a half. Than my friends started going back to the gym so I went along, they worked out together and I worked alone so i could focus and be concentrated.

So February 27th i shaved my monstrous beard and decided to shave my chest and abs also, i was bored and didnt want to shave my head. When it was done i looked up in the mirror. ohhhhh yes!

Day 1



Day 31










Day 11x, February 27th