The biggest advance in muscle building science in the past decade (since our “add an inch” program first ran) may be in the realm of supplementation. The science of nutrient timing, pre- and post-workout meals, and BCAAs was in its infancy then, and knowing what we do now, we can enhance gains even more dramatically.
Follow this supplement plan for the best results.
MORNING MEAL
1 cup oatmeal 4 egg whites Multivitamin with magnesium and zinc
BEFORE HOUR 1
100–200mg caffeine 10g BCAAs or EAAs 2g beta-alanine 10–20g carbs (simple sugars such as fruit or a carb powder)
BEFORE HOUR 2
50–100mg caffeine 5g BCAAs or 10–15g whey protein 5g creatine 2g beta-alanine
BEFORE HOUR 3
50–100mg caffeine (optional) 10g BCAAs or EAAs 2g beta-alanine 2g glutamine 10–20g carbs (fast sugars or carb substitute)
BEFORE HOUR 4
50–100mg caffeine 5g BCAAs or 10–15g whey protein 1–2g beta-alanine
BEFORE HOUR 5
Same as Hour 4
POST-WORKOUT
10–15g BCAAs or EAAs or 30g whey protein 6 Oreo cookies (trust us, they help here) 2g–5g glutamine 2g citrulline malate Sodium (at least 100mg) 80mg potassium 50mg magnesium
