12 Weeks
SUPPLEMENTS:
Creatine
After initial "loading phase" it is suggested that Creatine be taken at 5 grams 15-20 mins pre-workout, then again within 45 mins post-exercise. Creatine is best taken with some form of dextrose sugars or with a pre or post workout snack containing both protein & carbohydrate. On "non-resistance" train days or rest days, just 5 grams of Creatine is required. Creatine "volumises" muscle cells allowing more fluid & glycogen into the muscle. This allows for greater muscle contraction, more explosive power & strength. Creatine increases training volume & intensity, therefore increasing potential for lean mass gains. Red 8 Micronised Creatine
HMB/Glutamine (HMB Stack)
This combination has powerful "anti-catabolic" (muscle sparing) & recovery potential. HMB/Glutamine is best taken in the recommended split dosages through out the day. Some people only take this product on the days that they do resistance training (weights).
This may work out more economical but it is only going to lead to "economy size" muscle growth potential. I recommend that you take it over a 7 day period for a duration of 8-12 weeks. HMB is the active metabolite of the well known amino acid Leucine. Studies are indicating HMB's effectiveness in reducing muscle catabolism (breakdown) and role in improved muscle-protein synthesis. Red 8 HMB Stack
Multi Vitamin/Mineral & Antioxidant
This product is pretty much "top of the list" when it comes to supplement recommendations for all people in all walks of life. With regard to just the athletes who regularly train with weights & cardio, on a regular basis, with high intensity, your individual demand for certain vitamins & minerals dramatically increases. They are your "nutritional insurance policy" I recommend that you take a multi vit/min in the morning with food. A good combination of vitamins, minerals & antioxidants can help reduce both mental & physical stress as well as prevent oxidation within the body which may lead to illness & disease. Red 8 Multi Vitamin/Mineral & Antioxidant
Essential Fatty Acids (EFA's)
By now you will be eating very lean or low fat food options. As we actually need a certain percentage of fat for the body to function normally, choosing Omega - 3,6 & 9 fats makes sense. Essential fats means - fat the body actually needs, hence the word "essential". Take 2-4 tablespoons split throughout the day, the best way to "disguise" the fats is to add to foods like shakes & salads. EFA's improve hormonal "balance", aid in quality cell structure, improve skin tone & help lubricate joints. Red 8 Essential Fatty Acids
Protein/Meal Replacement Supplement
An absolute "must" throughout the duration of this programme. Simply put - "protein is the building block for muscle" you will find a protein supplement becomes a very important tool in your every day nutrition plan, every thing from a convenient snack option, to a necessary post workout recovery option through to a tasty addition to other food choices. Choose one that has a blend of quality Whey proteins, example - Just Whey, Three Protein Food, Premium Whey as they are of a lower fat lower carbohydrate content. For those who require higher calorie meal replacements I strongly recommend the 50/50 formula containing quality Whey protein, complex & a small amount of simple carbohydrate as well as a very low fat content.
OPTIONAL SUPPLEMENTS:
Thermogenics
For those individuals who are already targeting fat loss I suggest you take a good thermogenic to help speed up metabolic rate & encourage greater fat loss. Check for illegalities in many combinations/products as the rules & regulations change with regard to these particular supplements on a regular basis. Also have a medical check to establish whether you can effectively take such products. If you have a history of heart disease or blood pressure related problems my advice is to stay clear of these products, as for the rest of you..just treat them with a bit of respect. The best time to take thermogenics is - recommended dosage first thing in the morning, then again recommended dosage early-mid afternoon. Do this on a 5 day on - 2 day off cycle for a duration of 4-6 weeks. Red 8 Thermotone & L-Carnitine
Chromium
Amidst all the controversy over this product, (and until I see the proof, I won't believe everything I read), Chromium has proved a valuable addition to many of my athlete's programmes. Chromium has reduced cravings & stabilised energy levels at a time when eliminating fats, simple sugars, and having high energy levels for regular intense training has been paramount. Take Chromium morning, st1:time Minute="0" Hour="12">midday, evening for a dosage of 400-600mcg total. Chromium is a mineral that aids in stabilising blood sugar levels & increases metabolism of fats & carbohydrates. Red 8 Chromium Picolinate | 
...Health
is the art of
Living...
