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12- STEP MASS BUILDING SUPPLEMENT PROGRAM

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Follow This month to month supplement step up plan for maximal mass and strength gains…

 

 

 

 

 

 

 

 

1. Whey Protein ( 20g within 30 minutes before workout and another 40gms within 30 minutes after workout )  whey

2. Whey Protein , as in month 1 , plus… ZMA ( one dose of 30mg zinc, 450mg of magnesium and 10.5mg of B6 , 30-60 minutes before bedtime on an empty stomach )

3. Whey protein and ZMA , as in month 2 , plus … CREATINE (2-5gms within 30 minutes before and after workouts .. )

4. ZMA & CREATINE , as in month 3 , plus.. Whey protein (20-40gms first thing in the morning ; 20gmswithin 30 minutes before workouts;and another 40gms within 30 minutes after workout ) and CASEIN (10-20gms with your post workout shake )    image_25318_original_x_450_white

5. Whey protein , CASEIN , ZMA & CREATINE as in month 4 , plus… BCAAs ( 5gms with breakfast , preworkout and postworkout shakes )

6. Whey protein , CASEIN,ZMA,CREATINE AND BCAAs , as in month 5 , plus… NO BOOSTER ( One dose that provides 3-5gms of arginine in the morning breakfast , 30-60 minutes before bedtime )

7. Whey protein ,ZMA,CREATINE , BCAAs and NO BOOSTER , as in month 6 , plus …CASEIN(10gm-20gms added to your post workout whey shake and 20-40gms immediately before bed-time) and caffeine(200mg-400mg about and hour before workouts.)

8. Whey protein , CASEIN,ZMA,CREATINE, BCAAs , NO BOOSTER & caffeine , as in month 7 , plus… VItargo S2(70gms mixed into postworkout shakes .)

9. Whey protein , casein , ZMA ,CREATINE , BCAAs, NO BOOSTER , CAFFEINE AND VITARGO S2 as in month 8 plus… BETA-ALANINE(1GM WITH PREWORKOUT AND POST WORKOUT.)

10. Whey protein , casein , ZMA ,CREATINE , BCAAs, NO BOOSTER , CAFFEINE AND VITARGO S2 as in month 9, PLUS…beta-alanine (2G WITH PREWORKOUT AND POST WORKOUT SHAKES ) and CARNITINE (1-1.5gms with break fast , pre workout and post workout shakes and nigt time meals .)

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11. Whey protein , casein , ZMA ,CREATINE , BCAAs, NO BOOSTER , CAFFEINE AND VITARGO S2 and BETA ALANINE , as in month 10 , plus… CARNITINE (2-3gms with breakfast , preworkout and postworkout shakes and night time meals ) and BETAINE(1,250mg twice a day with meals )

12. Whey protein , casein , ZMA ,CREATINE , BCAAs, NO BOOSTER , CAFFEINE AND VITARGO S2 , BETA ALANINE , CARNITINE, BETAINE , AS IN MONTH 11, PLUS… BCAAs (10G WITH BREAKFAST , PREWORKOUT AND POST WORKOUT SHAKES. & FORSKOLIN(20mg-50mg two to three times per day on an empty stomach.)

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