My Muscle Supplement Routine

[YoungIntricateMuscle]

The routine below is designed for a clean bulk where I eat extremely clean with only low gi carbs from yams, brown rice, buckwheat, and oatmeal; high quality proteins from kosher beef/buffalo steak, chicken breast, eggs (mainly egg whites), and canned tuna in water; and healthy fats from almonds and flax oil. Goal is to gain 1 pound of weight per week with minimal fat gain from a 500 calorie daily surplus. High gi carbs are used only 15 minutes pre and after workout. My supplement program is devoid of any specific testosterone boosting substances as to comply with my 17 year old hormone raging body. Due to my short stature, i added alpha-GPC and GABA to serve as growth hormone secretatagoues which will not only help boost height over the course of 6 months but will aid in recovery via iincreased protein synthesis and skeletal muscle augmentation. I have never used creatine and don't think it will help for permant muscle gains and strength so i will leave it to my own body's natural production.

Im looking for a good pre-workout stack that includes caffeine, taurine, tyrosine, and l-arginine. I saw a lot of different kinds but trying to find the best. I saw something like this below from bulknutrition but no caffeine.
3g of CEE
2.5g of ALCAR
3g Citrulline Malate
1.5g O-AKG
3g A-AKG
5g of Taurine

But thats a lot of different kinds of amino acids. Expensive even if all purchased from bulknutrition.

Also, how many people say that L-glutamine and BCAA's actaully do something? Based on the positive feedback of some of the unique proteins the protein factory sells and the lack of response from the famous l-glutmine and BCAA combo it makes me not ever want to use it.

Supplement Routine

Workout Days: Monday, Wednesday, Friday

7am
1 cap multi-vitamin w/ B-complex
1 cap multi-mineral
1g vitamin C
3 liver tablets
Cissus Quadrangularis

1pm – Preworkout
Anti-Catabolic/Anabolic Protein Blend
Chocolate Flavor sweetened with Stevia
60g protein dosage
30% Aussie Caseinate
30% CFM Whey Isolate
30% Egg White Protein
10% Super Plasma Protein
Mixed in 8 ounces non-fat lactose-free milk w/ 2 tbsp flax oil and 20g carbs from organic oatmeal flour
3 liver tablets
5g BCAA’s
5g L-glutamine

3pm – Postworkout
Anabolic Post Training Formula
Chocolate flavor unsweetened
60g protein dosage
60% CFM Whey Isolate
25% Super Plasma Protein
15% PeptoPro
Mixed in 8 ounces non-fat lactose-free milk w/ ¼ cup dextrose (50g carbs)
3 liver tablets
5g BCAA’s
5g L-glutamine

9pm
1 cap multi-vitamin w/ B-complex
1 cap multi-mineral
1g vitamin C
3 liver tablets
4g GABA
2g Alpha-GPC


Non-Workout Days: Tuesday, Thursday, Saturday

7am
1 cap multi-vitamin w/ B-complex
1 cap multi-mineral
1g vitamin C
3 liver tablets
Cissus Quadrangularis

1pm
Anti-Catabolic/Anabolic Protein Blend
Chocolate Flavor sweetened with Stevia
60g protein dosage
30% Aussie Caseinate
30% CFM Whey Isolate
30% Egg White Protein
10% Super Plasma Protein
Mixed in 8 ounces water w/ 2 tbsp flax oil
3 liver tablets

3pm
Anti-Catabolic/Anabolic Protein Blend
Chocolate Flavor sweetened with Stevia
60g protein dosage
30% Aussie Caseinate
30% CFM Whey Isolate
30% Egg White Protein
10% Super Plasma Protein
Mixed in 8 ounces water w/ 2 tbsp flax oil
3 liver tablets

9pm
1 cap multi-vitamin w/ B-complex
1 cap multi-mineral
1g vitamin C
3 liver tablets
4g GABA
2g Alpha-GPC


Comments, advice, crtique, thank you in advance

 

[skochur]

it looks good.....but i have a question? on workout days and off days do u eat or have any kind of meal (ie..protein shake) between 7am and 1pm? if not adding it would defintely help....IMO

 

[YoungIntricateMuscle]

yep, here is my diet plan below, but still, noone answered my question whether bcaa's and l-glutamine actaully do something?

Clean Bulk

Mon, Wednesday, and Friday

7am – 50-64-10
2 whole eggs, 6 egg whites with 2 slices fat-free cheddar cheese, red peppers, green peppers, and onions
1 cup old fashioned oats with 1 tbsp fructose jelly

10am – 50 – 50 - 5
8 ounces chicken, red roasted peppers, brown rice, half a yam

1pm – 60 – 25 - 28
3 scoops multi-protein blend, 2 tbps flax oil, 1/4 cup organic oat powder, 5g l-glutamine, 5g BCAA’s, 8 ounces non-fat lactose free milk

3pm – 60 – 25 - 5
3 scoops fact-acting protein blend, 50g dextrose, 5g l-glutamine, 5g BCAA’s, 8 ounces non-fat lactose free milk

5pm – 50 – 50- 20
8 ounces oven baked sirloin steak or hens/boiled chicken with brown rice, parsley, romaine lettuce, and lemon
Or
Sushi

8:30pm- 50 – 0 - 20
8 ounces Tuna with ½ cup of almonds
Or
1 cup fat-free Farmer’s Cheese with ½ cup of almonds and diced pineapple/peach
Or
6 ounces Fried turkey breast and fresh tomatoes with 2 slices melted fat-free cheddar cheese on non-stick spray with low carb mayo and black pepper, and sliced romaine lettuce
Or
8 ounces boiled chicken breast and ½ cup of almonds

Total – 2, 488 calories (about 400-600 calories over maintenance)
Protein – 320
Carbs – 214
Fats – 88g






Tuesday, Thursday, and Saturday

7am – 50-64-10 –
2 whole eggs, 6 egg whites with 2 slices fat-free cheddar cheese, red peppers, green peppers, and onions
1 cup old fashioned oats with 1 tbsp fructose jelly

10am – 50 – 50 - 5
8 ounces chicken, red roasted peppers, brown rice, half a yam

1pm – 60 – 0 - 28
3 scoops multi-protein blend, 2 tbps flax oil, 8 ounces water

3pm – 60 – 0 - 28
3 scoops multi-protein blend, 2 tbps flax oil, 8 ounces water

5pm – 50 – 50- 20
8 ounces oven baked sirloin steak or hens/boiled chicken with brown rice, parsley, romaine lettuce, and lemon
Or
Sushi

8:30pm- 50 – 0 - 20
8 ounces Tuna with ½ cup of almonds
Or
1 cup fat-free Farmer’s Cheese with ½ cup of almonds and diced pineapple/peach
Or
6 ounces Fried turkey breast and fresh tomatoes with 2 slices melted fat-free cheddar cheese on non-stick spray with low carb mayo and black pepper, and sliced romaine lettuce
Or
8 ounces boiled chicken breast and ½ cup of almonds

Total – 2, 540 calories (about 400-600 calories over maintenance)
Protein – 320
Carbs –164
Fats – 116g










Sunday Cheat Day
10am
Waffles or pancakes with blue-berries and 1 tbsp maple syrup
4 scrambled eggs

1pm
Turkey breast sandwich

5pm
12 ounces Fried chicken in extra virgin olive oil

8pm
cheese danishes, chocolate chip cookies, yogurt, banana’s, apples

 

[YoungIntricateMuscle]

do i need fish oil?

 

[skochur]

i would add in efa's since u said u want a clean bulk so yea deff add in some omega's

 

[YoungIntricateMuscle]

i got efa's and omega's from flax oil

 

[Pikaberdot]

How can you possibly bulk with under 4,000kcal/day? Do you weigh 115lbs?

 

[jpt]

How can you possibly bulk with under 4,000kcal/day? Do you weigh 115lbs?

4k cals a day is plenty....

 

[Pikaberdot]

Sorry I meant to say well under 3k cals.... His highest looks to be 2540.

 

[YoungIntricateMuscle]

i dkn......i gained 2 pounds each week on 3,000 calories and way too much of it was fat, all my jeans didn't fit me anymore.....however, now i lowered it to 2,500 to gain only 1 pound per week and try to gain is as much muscle as possible by eating extremely clean low gi, and lots of lean meat protein. Im only 153, 13% body fat - thats why i can't have so much calories. Of course except postworkout i have high gi carbs like right now im eating lean cuisine microwavable chicken, white pasta, and broccolli in low-fat alfredo sauce. Damn it taste good.