Sups
Fish Oil
1.6-3.0g of DHA/EPA (combined) a day
This is like 6-10 a day (of the cheaps) I know….
You can use something like the link and take 3-6
Most people lack these Essential Fatty Acids
Keeps Omega 3/6 ratio balanced
Gets Fats In For “Free” (I hate fats)
Creatine
Technically there’s a g/kg amount, but I think 5g is average.
Pretty much one of the only “natty” sups that work.
Retain more muscular water = fuller, able to push more
“””Allegedly””” causes balding (no)
Caffeine
2-6mg/kg (please god don’t take 6mg in one sitting)
100-600mg
Boosts athletic/cognitive performance
Suppresses appetite
Can taste yummy (open caps, pour into bottle, add mio)
L-Citrulline
3-10g, I use 6g
I think malate is better but you need more?
L-Arganine worse than both.
Increases Nitric Oxide
Also Good/Useful (No Links)
Ephedrine (Bronkaid/Primatine)
25mg 4 hours apart 3x a day with 200mg of caffeine
^Google “ECA Stack” leave the A out
Amino Acids In Their Base Form (Theanine, Tyrosine, Lysine, Glycine, Glutamine, Etc.) All serve a good different purpose.
Beta-alanine
3-6g
NAC
600-1800mg
Multivitamin/Sups you are missing (get bloodwork)
Tips
While Bulking attempt to consume as little “food volume” as possible, this makes cutting easier by adding low cal veggies and feeling full later
Do the opposite if you started as a skeleton
While cutting, do literally anything except consume food/fitness content.
Buy a food scale
Start with 1 change and then change more later
LEARN TO COOK
Google “anabolic recipes” if you are a sweet freak, remember to watch your fat content though, also these are really high in volume
Some people like barely eating throughout the day then eating 1 big meal, others like 6 smaller meals.
Eat 1g/lb protein daily, eat some of it in each meal, then eat fats, then eat your carbs, also do not eat distracted