There are indeed a ton of supplements on the market and new ones are coming out every day. It’s hard to know what to take, what works, and what doesn’t work. Sure, the pro bodybuilders post their supplement regimens in magazines but most of them are endorsed by supplement companies, so these serve more as advertisements. How do we know what they really take? And are professionals of any sport really going to throw their secrets out there for their competition to see; probably not. So, though I’m nowhere near a professional bodybuilder I’m going give you a supplement plan that I’ve found that works for me. Remember, I said this works for me; it may not work for you, or you may get better results than I do. Either way, here it is.

First of all I’m going to give you a list of supplements I take regularly then I’ll map out the actual plan (times, amounts, and so forth). In my opinion, there are only a hand-full of tried and true supplements that have been proven to work.

Here’s my list (in no particular order):

Dymatize Elite Gourmet Protein (Chocolate)

VPX NO Shotgun

VPX NO Synthesize

Scivation Xtend

Gaspari Nutrition Novedex

Primaforce Creaform

Primaforce Glutaform

Here’s the basic layout of how I take the above supplements (each is 1 serving unless otherwise specified):

Pre workout: VPX NO Shotgun

During Workout: Scivation Xtend

Post Workout 1 (between weights and cardio): VPX NO Synthesize

Post Workout 2: 2 scoops of Dymatize Elite Gourmet Protein (with milk, a banana, and honey) + Primaforce Creaform and Primaforce Glutaform with grape juice

Between Meals: 2 scoops of Dymatize Elite Gourmet Protein

Before Bed: 2 servings of Primaforce Glutaform and Novedex (2 capsules. 1 serving)

To sum this up, my main arsenal is whey protein and straight forms of creatine and glutamine. In my opinion, the old school creatine monohydrate with grape juice is the most effective forms of creatine. Glutamine is important for recovery. Branched chained amino acids help aide sustainable energy during a workout (Xtend). Personally, I feel I need some sort of pre workout and I only take the post workout Synthesize because I like to have something immediately after the weights before I do my 30 minutes of cardio. The Novedex is a natural testosterone booster and helps reduce estrogen levels. Skeptical at first, I’ve found this to be very effective and have noticed strength gains and muscle hardness from it.

This is my supplement arsenal during the week; I workout five days a week and take weekends off. With that being said, if I do anything at all on the weekends I may hit cardio once. I usually take a break from supplements on the weekends though with the exception of protein and if I’m taking something like Novedex I’ll stay on that as it requires you take it every day to be the most effective. But I lay off the pre workout, post workout, and creatine supplements on the weekends. I will still take glutamine before going to bed.