Free Guide Makes Supplement Stacking Simple!

Being a supplement junkie can be difficult and expensive. Stacking your supplements wisely can help you get the best bang for the buck.

In addition, stacking supplements can seem much more confusing than it needs to be. I am here to help as best I can in one article. I assume that Bodybuilding.com asked me to write this after looking at my order history from the online store.

There are a lot of things to consider when creating your own supplement stack. So many people have so many different goals that I could not possibly cover all of them.

Here are the topics I plan to hit:

Supplement Stack Topics

I will be basing my recommendations on the following assumptions:

• You are over 18
• You have checked with your doctor and know if you have any pre-existing conditions that may require you to exclude some types of supplements
• You are smart enough to read the warnings on the labels BEFORE you take the products
• You will start taking the products based upon the recommendations of the specific manufacturer
• You have enough experience to determine between the placebo effect and whether or not something actually works

Eating For Effect

As I have stressed in my other articles, all the supplementation in the world will not help if your diet is not correct. The old adage "you are what you eat", is never truer than it is with regards to bodybuilding. If your diet is crap, your physique reflects it. A bad diet can lead to bad skin, bad hair, excess body fat levels, muscle atrophy or stagnation, and a list of other maladies.

Basic rules of physiology come into play when eating for effect. To gain muscle, you must exceed the calories you burn with the calories you eat. To lose body fat, you must exceed the calories you eat with the calories you burn.

Seems simple, right? Then why do so many people fail miserably at it. Because people lack the discipline to properly track and/or plan their diets.

I always suggest that people, embarking on a new exercise and nutrition program, keep a daily food log. This will ensure that they do not cheat themselves out of results by not eating enough or by eating too much.

Eating To Gain Lean Mass

Too many people call this "bulking". Most people who go on a "bulking diet" LOOK like they did; big and fat and swollen. By the time, if ever, they rip down to see their abs, they have kept very little of the muscle they might have gained and could have looked better by eating for "lean mass" instead.

Eating to gain muscle may vary from person to person, but the basics are not very difficult. The foods should be high in protein. Adequate complex carbohydrates should be a given.

Starches should be timed for maximum energy levels and should preferably be moderate in glycemic index (i.e. brown rice should be chosen over white rice, sweet potatoes over regular baked potatoes, etc). This will help reduce conditions that may help store food as body fat instead of help shuttle nutrients to the muscles.

Eating To Get Lean

Eating to lose body fat is similar. The goal here is to lose FAT, NOT MUSCLE. So never look at it as just "losing weight". Every pound of muscle has the ability to burn between 30-60 calories per day.

So if you lose 10 lbs of muscle mass, you effectively lower your metabolism by 300-600 calories per day. This means if you crash diet muscle off, you will have to stay at the lower calorie intake level permanently or you can gain all that fat back plus MORE. So food needs to have plenty of LEAN protein.

The carbohydrates need to be as "lean and green" as possible. Starches and sugars need to be avoided as much as possible. You also need to keep strength training in the routine.

If you do not use/challenge the muscle, the body will find it unnecessary and, in a negative calorie state, utilize it for fuel. By continuing to challenge the muscle, and feeding it enough quality protein, it will help your body burn off the unwanted fat.

Basic Warnings About Stacking

Stacking supplements works great, if done properly. If done haphazardly, it can cause unpleasant, if not outright dangerous, side effects.

Always Read The Warning Labels

OK, these are there for a REASON! Listen to them.

TOO MUCH of anything can be bad for you. Caffeine, vitamin C, vitamin A, iron, chromium, etc., can all build up and possibly cause some adverse effects if you combine too many supplements with them at the same time.

For instance, if I overload on vitamin C trying to fight off [something], I tend to get a slight rash on my neck and upper chest and my wife gets blisters around her lips. Not from extra vitamin C, but from EXCESS.

Prohormones should not be used by females or anyone under 21. People who tell you to go for it are NOT your friends and they do not care if you suffer any adverse side effects. They don't have to pay for it, you do.

So the warning here is to make sure you are not stacking too many supplements with the same ingredients. Be smart. More is not always better, more is usually just more.

Synergism Defined:

syn·er·gism [ sin-er-jiz-uhm, si-nur-jiz-] -noun

1. the interaction of elements that when combined produce a total effect that is greater than the sum of the individual elements, contributions, etc.
2. the joint action of agents, as drugs, that when taken together increase each other's effectiveness (contrasted with antagonism).
   dictionary.reference.com

This is essentially what we are going for when stacking supplements. Using complimentary items that can INCREASE each others effectiveness.

Stacking For Different Goals

Lean Mass Stacking

The key here is recovery and priming the anabolic environment. The need is for protein and nutrient delivery to the muscles and enough calories to allow for growth. Items like creatine and NO supplements can assist in muscle recovery and increased blood flow.

Consuming a blend of protein and carbs before and after the workouts will help ensure energy through the workout and help speed up the recovery process after the workout. Remember, you grow OUTSIDE the gym.

Fat Loss Stacking

The goal is to reduce body fat levels. Since muscle is basically the only thing that truly "burns calories", it is essential to help the body to KEEP the muscle and burn the fat.

Thermogenics can assist in helping to increase the metabolic rate. Plenty of quality protein will assist in keeping muscle from being burned as fuel. Good complex carbohydrates will help keep energy levels up while eliminating big insulin spikes that may allow the body to store more fat.

Basic Health Stacks

Goals vary here greatly. Getting enough vitamins from food to keep recovery optimum is difficult. Some people, like me, have [certain problems] that need to be addressed as well as just basic joint care if someone lifts heavy. Men and women have different specific body functions that need support. I will show some basic stacks that my wife and I have used.

My Personally Recommended Supplement Stacks

Basic Lean Mass Stacks

Morning Lifter

Pre-workout stimulant, whey isolate, whey protein blend, carb source, creatine (if you can use monohydrate it is cheap and flavorless, I cannot use it so I often opt for creatine ethyl ester), casein protein.
Pre-workout: Pre-workout stimulant and several caps of CEE with 1 scoop whey isolate and 3/4 scoop carb source in ice water.
Post-workout: several caps of CEE with 2-3 scoops whey protein blend and 1 full scoop carb source in ice water.
Before bed: 2 scoops casein.

Evening Lifter

Amino acids, whey isolate, carb source, creatine ethyl ester, casein protein.
Pre-workout: Amino acids with several caps of CEE.
Post workout: 1 scoop whey isolate with 1 scoop carb source and several caps of CEE.
Before bed: 2 scoops casein protein.

Advanced Lean Mass Stacks

Morning Lifter

Pre-workout stimulant, BCAA's, carb source, whey isolate, whey protein blend, NO supplement, creatine, casein protein.
Pre-workout: BCAA's, 3/4 scoop carb source, 1 scoop whey isolate in water. Pre-workout stimulant, creatine, and NO supplements.
Post workout: 2 scoops whey protein blend with 1 full scoop carb source and creatine.
Before bed: 2 scoops casein protein.

Evening Lifter: BCAA's, carb source, whey isolate, NO supplement, creatine, casein protein.
Pre-workout: BCAA's, 3/4 scoop carb source, 1 scoop whey isolate in water. Creatine and NO supplements.
Post-workout: 1 scoops whey isolate with 1 full scoop carb source and creatine.
Before bed: 2 scoops casein protein.

Basic Fat Loss Stacks

Morning Lifter

BCAA's, thermogenics, whey blend, glutamine, creatine, casein protein.
Pre-workout: BCAA's in water. Thermogenic and creatine.
Post-workout: 2 scoops whey protein blend, 10g glutamine, with 1/2 scoop carb source and creatine.
Before Bed: 2 scoops casein protein.

Evening Lifter

Non-caffeinated thermogenic, BCAA's, carb source, whey isolate, glutamine, creatine, casein protein.
Pre-workout: BCAA's in water and Creatine.
Post workout: 1 scoop whey isolate, 10g glutamine, with 1/2 scoop carb source and creatine.
Before bed: 2 scoops casein protein.

Advanced Fat Loss Stacks

Morning Lifter

BCAA's, thermogenics, whey blend, glutamine, creatine, NO supplement, casein protein.
Pre-workout: BCAA's in water. Thermogenic, creatine, and NO supplements.
Post workout: 2 scoops whey protein blend, 10g glutamine, with 1/2 scoop carb source and creatine.
Before bed: 2 scoops casein protein.

Evening Lifter

Non caffeinated thermogenic, BCAA's, carb source, Whey isolate, glutamine, NO supplement, Creatine, Casein protein.
Pre-workout: BCAA's in water, creatine and NO supplements.
Post workout: 1 scoop whey isolate, 10g glutamine, with 1/2 scoop carb source and creatine.
Before bed: 2 scoops casein protein.

Health Stacks

Joint Care

Glucosamine, MSM, and Cissus.

If the supplement also has chondroitin, that is great, but I have personally not noticed a difference with or without it. This stack is one of those that I did not know I needed until I started taking it and stopped.

Vitamins & Antioxidants

Multivitamin, Antioxidant, possibly Greens Food

It is very difficult to get enough vitamins and minerals to support an active lifestyle with the amount of processing that occurs to most of our foods. If you are like me, you may not get enough of the green stuff to provide these.

Men's Care

Zinc, Saw Palmetto, Calcium Magnesium Blend, Green Food supplement, and multivitamin without iron

Men need prostate support and do not need additional iron supplements.

Women's Care

Multivitamin with Iron, Calcium Citrate, and Green Food Supplement

Women need additional iron and definitely need additional calcium, especially if dairy consumption is low.

My Personally Recommended Supplements

I've tried them, they work. I stand behind that. If you buy them and don't like them, send them to me and I'll finish them for you. I could use some free stuff! But seriously, I've tried a lot and these are what I buy on a rotating basis.

CTG Blue Recommened Supplement List

Pre-workout Stimulants:

• Fusion Bodybuilding Fubar
• Athletic Edge Steel Edge
• Primaforce Primal N2O
• CL White Flood

Thermogenics:

• CEL N-Cinerate
• Muscletech Hydroxycut Hardcore
• Goliath Labs Thermoloid
• IDS Lean Up

Whey Isolates:

• IDS Whey Isolate
• Syntrax Nectar

Whey Protein Concentrates Or Blends:

• Scivation Whey
• SportPharma Just-WHEY

Glutamine:

• Higher Power Glutamine
• IDS Glutamine With MSM

Creatine Supplements:

• CL Green Bulge
• Axis Labs CEE
• SNS E2
• IDS Creatine Extreme
• CEL n-CREAse
• Magnum Nutraceuticals Big C

NO Supplements:

• CL White Flood
• Scivation NO
• IDS BetaNox
• Magnum A-Bomb
• Primaforce Primal NO

Casein Protein:

• Optimum 100% Casein (find me another that's this good and I'll try it)

Multivitamins:

• CL Orange Triad
• Sportpharma Multi-V
• Techline Vita Tech
• Opti-Men

Aminos And BCAA's:

• NxLabs AminoVol
• Scivation Xtend
• Sportpharma Amino Max

Joint Support:

• CL Orange Triad
• PrimaForce Elastamine
• PrimaForce Cissus
• Applied Nutriceuticals Osteobolin-C

Fiber:

• Nature's Secret Super Cleanse
• Health Plus Super Colon Cleanse Sport

Carb Sources:

• CEL ReFuel
• IDS Waximaize

General Dietary Stuff:

• Olympian Labs CLA
• Primaforce Max CLA
• NOW Omega 3-6-9
• Higher Power Saw Palmetto
• Higher Power Calcium Magnesium
• SNS Liver Support
• Primaforce Pure ALA
• Optimum antioxidants
• Green Foods Green Magma Tabs

What Did I Have Today?

Pre-workout:

IDS Whey Isolate, 1/2 scoop IDS Waximaize, 2 scoops Scivation Xtend, and 1 scoop Scivation Vasocharge in ice water. 3 White flood tabs, 3 CEE tabs and 1 Primaforce Cissus.

Post-workout:

2 scoops Scivation Whey, 1 scoop Optimum Casein, 10g IDS Glutamine with MSM, and 1 scoop IDS Waximaize in the blender with ice and water.

In The Vitamin Cups

Morning:

3 CL Orange Triad, 1 NOW MSM 1500, 1 allergy pill, 1 Optimum antioxidant, 1 Primaforce Max CLA, 1 HP Saw Palmetto, 1 Primaforce ALA, 1 Primaforce Cissus, 2 NX Vaso, 1 SNS Liver Support, 1 Health Plus Super Colon Cleanse Sport

Evening:

3 CL Orange Triad, 1 NOW Glucosamine 1000, 1 allergy pill, 1 Optimum antioxidant, 1 Primaforce Max CLA, 1 HP Saw Palmetto, 1 Primaforce ALA, 1 Primaforce Cissus, 2 SNS Liver Support, 2 Health Plus Super Colon Cleanse Sport

Conclusion

I work hard, I lift heavy, I try to compete every 12-18 months, I am over 40 and still getting bigger and stronger. I supplement to help my body recover to the best of its ability. I also make sure to drink plenty of fluids. I try to take in 1 to 1 1/2 gallons of water along with another 1/2 to 1 gallon of other fluids. A dehydrated muscle is a tear waiting to happen.

Note To Readers:

If you look above, some of these items appear in more than one category. For instance, White Flood and Primal NO appear in pre-workout stimulant AND in NO supplement. Meaning they have NO properties AND caffeine. So don't double up on the caffeine.

IDS BetaNOX has caffeine precursors in it and warns against taking with other caffeine supplements, so it may make a really good evening supplement and not so much for morning if you need extra caffeine. There are a lot of "all in one" pre-workout drinks, make sure of the ingredients before stacking them with other supplements.

If you are an evening lifter, pay close attention to the caffeine content of your supplements if caffeine in the evening interrupts your sleep patterns. Remember, sleep is the time your body is at its optimum level for recovery and repair. Don't cut it short.

I hope this has helped some. It is not meant to be a scientific study on the effects of stacking, just some basic guidelines to show you that it does not HAVE to be rocket science. Knowing how you respond to supplementation can help anyone create a safe and effective supplement stack.

Good luck,

As always, if you have any questions, feel free to email me. I attempt to respond to everyone if possible.

Until next time, Lift Big 2 Get Big. -CTGBLUE

PS: Due to numerous requests, my next articles will be dedicated to "Surviving the Holidays" and "The Resolutioner" (yes, they need help too, we all know it, they just don't, yet).

PS: Let me know if there's a certain topic YOU would like to see me address.