In yesterdays blog I shared the SINGLE most underrated supplement… GREENS!

I mix 1-2 scoops in with my protein powder immediately after I train to reverse the catabolic environment…

==> Read more about the specific greens supplement I use

I received a lot of questions and thought I would go straight to Registered Dietitian Jayson Hunter, the creator of Genesis for an EXCLUSIVE interview below.  Jayson shared a MEAT-LOAD of info to help you decide if you want to stock up on GENESIS to kick start 2012!

Enjoy the interview!

Question: How is Genesis different from your typical greens formula?

Genesis is designed with 2 specific objectives.

1. To reduce internal inflammation that scientists are uncovering to be a major underlying reason why certain diseases are so prevalent. Reduce internal inflammation and there is a reduced risk for diseases to rear their ugly head.

2. Control appetite and blood sugar levels so that you don’t overeat as well as utilize the food you do eat rather than spike blood sugars and promote fat storage.

Question: How did you decide on the formula?

Most green products on the market have been focusing on just trying to see how many fruits and vegetables they can put into a formula.  Now this can be good from an alkaline/acidic relationship and an antioxidant level, but other than that it doesn’t do much more.  

Creatine? BCAA? Beta-alanine? Protein? Arginine? Glutamine?

All AMAZING muscle building supplement products but none of them match my TOP PICK:

GREENS!
(Fish oils would be a super close second).

I believe green drinks are the single most unrated supplement. Because they don’t fall into the flashy category of sport supplements it seems to get passed up by the regular trainee.

Lets face it, we could all use some extra veggies in our diets, especially when you consider the fact that most of commercial farm soil is depleted which impacts the nutritional quality on the vegetables it produces!

  Today I have a WAKE UP CALL for you!

If you want to build muscle or burn fat at RAPID RATES, keeping your body in a alkalinized state should be your TOP PRIORITY!!!

An acidic (the opposite of alkaline) environment is a catabolic.  You’re the MOST acidic after your workout, which is why my coach, Ben Pakulski would always say, “HAVE A HUGE GREENS SALAD RIGHT AFTER YOU TRAIN.”

You don’t hear that in the muscle mags, eh?

It’s not sexy, but that’s what your body needs post workout. GREENS!

If you want you’re body to be in an optimal environment for burning fat and building muscle keeping your body in an alkaline state is of the upmost importance.

Here’s What I Suggest As Your 2012 Greens Protocol:

 1. In the morning, mix your own home made greens drink – mix up some kale, celery, parsley, lemon, broccoli and ice. It’s actually not bad! Mix the veggies you don’t often eat so by the end of the day you get a full spectrum of nutrients in your body. Greener the better.

 2. Post workout, have 1-2 scoops of a Greens supplement drink.  Throw it in with your protein powder.  Vanilla and greens taste great. Right now I’m waiting on a 3 month supply of GENESIS to arrive at my house.  You can read more about Genesis here. 

3. Keep eating 1 cup of veggies with EVERY single meal.  Note: Green drinks are by no means a substitute for having green vegetables and you can still keep taking your multi vitamin/mineral. Just split up the timing.

===============
Info On GENESIS:
The one I’m using
===============

Never try a Greens supplement before? It took me awhile to “give in” but let me say, ever since I upped my greens, I’ve never looked back. I can LITERALLY feel a difference in my recovery, sleep, digestion, ”regularity” and performance in the gym.

Greens supplements will DO MORE GOOD for your body then all the sports supplements I mentioned above. I know that’s hard to believe but it’s true. Try it for one-month! You’ll be hooked.

Our friends at Prograde Nutrition JUST launched their new greens formula and from what I’ve read, it’s looks VERY complete and places a focus on ingredients that reduce inflammation!

You can read more here. 

And if you’re already a huge believer in the benefit of greens and greens supplementation and looking for a new greens product to rotate into your mix then be sure to take advantage of the 20% off launch special.

It ends this weekend!

Here’s the coupon code for 20% off: GEN20

==> 20% Off Prograde’s GENESIS

Throughout the year, I rotate around 3-4 different greens brands to ensure my body gets a wide range of nutrients. This is the most important “muscle building supplement” in my opinion.  It’s a great strategy to guarantee you’re always getting a wide variety of nutrients.

(Make sure your sound is turned on! Please wait up to 15 seconds for the video to load.)

Viewing Time: 2 minutes & 43 seconds

Watch this short video if you have ever wondered how much of a difference supplements really contribute to your fitness goals.  Do you really need any of them?  Do they really work? How much a role do they really factor into the big picture of physique enhancement?

It’s even more frustrating when you quickly realize that most information available on supplements is provided by the supplement companies themselves.  That’s like putting faith in a restaurant review that was written by the restaurant’s chef!

For the past five years I’ve been trying to find a sponsored supplement athlete to tell the truth about supplements and today is that day.

If you’re a true muscle & fitness enthusiast, you’re going to be shocked but really appreciate what you hear…

Enjoy the short video!

Vince Del Monte

By Vince Del Monte – Author, No Nonsense Muscle Building

There are a number of critical muscle building supplements that we all know work because they’ve been proven both in the lab and among bodybuilders in the gym.  You know the key players – they are most likely already in your cupboards and you consume them habitually – creatine, protein, some form of preworkout formula and a fat-burning/energy supplement.

These are the tried-and-true players but when it comes to declaring only one of these muscle building supplements king, who receives the crown?

Creatine Monohydrate.

Creatine is an organic molecule produced by the body (from the amino acids arginine, methionine and glycine) and is also found in dietary meat sources.  More than a decade of scientific data has shown the significant impact creatine has on strength and power.

Although it’s not a fatu burner, creatine can help you trainer harder for longer periods, which is critical when dieting zaps your strength.  Creatine is traditionally viewed as a offseason supplement, but I believe it can remain in your regimen right up to competition time.

A lot people ask me about cutting out creatine before a bodybuilding or fitness model show, because they believe it will make they look watery.  I personally have not seen a negative impact of creatine taken right up to a contest, but if you wish to play it safe, you can cut it out two weeks before your competition day.

What is creatine ?

Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities.

Why should I take creatine ?

Muscles use ATP to derive the quick energy needed for muscle contractions when lifting weights.  Therefore, the more creatine your muscles have, the more ATP they can make while you work out, and the longer and stronger your muscle can contract. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth.  Simply, creatine supports longer and more intense workouts.

How do I take creatine ?

To load or not to load, that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons:

• Method 1: 7 days to load at 20 grams a day plus a maintenance of 3-5 grams a day afterward.

• Method 2: 3-5 grams a day all year round.

It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don’t have to go through all the hassle of loading.This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.

Personally, I have found the best time to take creatine is 15 minutes before a workout and after a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.

How to amp up your creatine…

Ribose. Ribose is a sugar found in all living cells and is a major constituent of genetic material such as DNA and RNA.  Ribose is an important initiator to the production of ATP.  Studies show that ingesting ribose increases muscular energy and endurance, and users report shorter recovery times.  Because both ribose and phosphocreatine are directly involved in the formation of ATP, it follows that taking ribose with creatine monohydrate can synergistically bolster the ATP energy pool!

How to powerize your creatine with ribose…

Creatine and ribose should be taken in equal amounts.  For the best results (assuming you’re not in a loading phase), take 3-5 grams of ribose and 3-5 grams of creatine monohydrate at the same time – 15 minutes before your workout and 15 minutes after your workout and in the morning on your non-traning days.

Avoid mixing creatine with caffeine

Creatine should never be taken with caffeine.  Research shows that taking both together can blunt creatine’s ergogenic effects.  Also avoid mixing creatine with acid-based drinks like orange and grapefruit juice because the low pH is said to degrade the effects.  Creatine should be consumed immediately after mixing it, as it has a tendency to lose potency, very quickly once mixed in a liquid.  Lastly, avoid alcohol intake with creatine.  Alcohol leads to dehydration and thus minimizes creatine absorption and it’s overall muscle-building effects.

What kind of creatine should I buy?

With all the fancy bell and whistle creatine supplements out there, a lot of people of forgotten about simple, powdered creatine monohydrate. All you need to know that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see the that the creatine bottle you have bought, as Creapure as their source of creatine, that’s the good stuff.

There has much debate about creatine purity and it is not accepted that not all creatine is created equal.

Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Due to it’s chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.

Should I take creatine with sugar ?

Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.

Conclusion

Creatine, is by far the king of the jungle when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days. Make sure your creatine says Creapure and don’t get caught up wasting any more time or sleep on the academic debate associated with creatine use. Just do it!  It’s the best muscle building supplement, ever.

END

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By Vince Del Monte

When it comes to lifting for size and strength, boat loads of iron and buckets of sweat are summoned. Over the past eight years of bodybuilding I’ve resorted to three primary muscle building supplements, that have stood the test of time, and support muscle growth directly and indirectly.

In no particular order, here are my personal top 3 muscle building supplements to build into your bodybuilding budget:

Top Muscle Building Supplement #1: Creatine

Creatine is made from the three aminos arginine, glycine and methionine, creatine is technically is an amino-acid supplement, not an individual amino.  There has been endless debate on whether to take creatine pre or post workout or both and which protocol works best.

During my research and experience, I’ve found that post workout creatine supplementation is more effective then pre-workout and does not require the traditional 5-day loading phase.  For best results, take a dosage of creatine in your protein-shake immediately after a workout to prepare you for your next workout.

One way creatine boosts growth postworkout is by increasing levels of insulinlike growth factor-1 (IGF-1) in muscle. Whether you weight train or not, creatine has many other general health benefits: It guards against heart disease, provides antioxidant protection, can ease chronic fatigue syndrome, shields the brain against damage and can guard against skin damage.

I continue to use the original creatine monohydrate but most supplement products market multiple forms of creatine together these days.

DOSE: Bodybuilder over 200-pounds should consume 5 grams in the morning and 5 grams after a workout.  Bodybuilder under 200-pounds should consume 2.5 grams in the morning and 2.5 grams after a workout.  I recommend supplementing with creatine all year round and to only take a break when you go on vacation. This approach allows you to say “loaded” all year round and avoid the 5-day loading cycle.

Top Muscle Building Supplement #2: Zinc Magnesium Aspartate (ZMA)

The combination of zinc and magnesium aspartate plus vitamin B6 has been shown to increase anabolic hormone levels, include free testosterone and IGF-1, that could otherwise be suppressed in hard-training athletes.

ZMA can improve your quality of sleep. Enhanced recovery from workouts due to sleep efficiency, increased anabolic-hormone levels, and greater gains in strength and power are the reported benefits of ZMA supplementation.

DOSE: Follow the label recommendations and take on a empty stomach 30-45 minutes before bed.  Don’t mix with any form of dairy.  Most products contain 30 mg of zinc, 450 mg of magnesium aspartate and 11 mg of B6.

Top Muscle Building Supplement #3: Caffeine

It’s as simple as having a large black cup of coffee or an espresso 60-minutes before you workout.  Caffeine not only acts as a stimulant to increase workout intensity but it’s an effective fat-burner due to it’s ability to increase the release of fat from fat cells.

Research that caffeine immediately boosts muscular strength and power output when taken one hour before workouts. I take caffeine before my cardio and weight training workouts.

While certain communities advise against excessive caffeine use, newer studies show that your body can tolerate up to 400-800 grams of caffeine per day without adrenal fatigue. Caffeine has a powerful antixoidant and has been shown to guard against neurodegenerative diseases.

DOSE: For fat loss, take 100-300 mg every four hours. For mental acuity and focus, try 100-200 mg every four hours. For strength and power, take 200-400 mg one hour pre workout.

Your turn to share your knowledge: What are your top 3 muscle building supplements?

Let us know what dosages you have experimented with, side effects and brand recommendations.  Look forward to hearing your experiences.

Vince

The key is to apply diligence and discipline to your the muscle building diet plan and raise your intensity  when you pound the weights.  If you’re goal is to pack on some brawn, I’ve designed a very simple muscle building diet to ensure you’re tipping the scale ten pounds heavier in a month’s time.

Let’s get started.

Bulking Up The Brawn!

Your muscles grow on calories – 20-22 per pound of body weight to be exact.  A 180-pound man will have the challenge of consuming 3960 calories per day.

Unfortunately, not all calories are created equal, which means 3960 calories of chicken wings, bagels and sausages will have a huge difference on how you look naked versus 3960 calories of lean beef, oatmeal and egg whites.

Protein Portions Gone Wild

You’ll notice in the sample muscle building diet plan that you’re consuming 2 grams of protein per pound of body weigh (360 grams for the 180-pound bodybuilder), which is probably double your normal protein intake.

Why are you consuming so much protein?

The main reason is to recover and regenerate the muscle tissue you break down while training and to ensure you don’t lose any muscle during your intense workouts.

This amount of protein will switch on the “muscle-growing” switch inside your body and ensure you plenty of amino acids to support your growth to new levels.

Don’t Take Away My Carbs!

If you want to gain ten pounds of muscle in 4-weeks, your protein intake needs to be matched by your carbohydrate intake.  Carbs will keep your muscle full and large and ensure you have enough energy to meet your weight training programs demands.  So the 180-pound bodybuilder will strive for 360 grams of carbs each day.  As you can imagine, this is a much easier task then consuming 360 grams of protein.

Get Full On Fat

Fat is not as critical during a muscle building diet plan but a certain amount is required to support testosterone levels.  Shop for only healthy fats like mixed nuts, coconut oil, olive oil and avocado.  Not only do these foots boost testosterone production but they protein your joints and balance your hormones.

Double Up On Breakfast

The challenge of a muscle building diet plan requires serious diligence and discipline to schedule your meals into your schedule, often times you must form new habits.

I like the double breakfast strategy because your body can handle more calories in the morning and it mentally reinforces your goals for the rest of the day. Your first breakfast is designed to get into your blood stream quickly to prevent muscle breakdown and your second breakfast is designed to supply a slower-releasing form of energy for your morning.

Back Off On Off Days

Since you’re energy demands are not as high, you’ll consume a lower amount of carbs to maximize the muscle-to-fat ratio and ensure you gain muscle, not fat. Also, we’ll drop our calories to 19 per pound of body weight, maintain our protein intake, increase the fat intake and decrease the carb intake the most.

Best Muscle Building Supplements

Tomorrow we’ll discuss a small handful of mass/strength muscle building supplements to use in conjunction with your 10 pounds in 4-weeks muscle building diet plan.

Gain 10-Pounds Of Muscle In 4-Weeks – Workout Day

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

2 cups of oatmeal (cooked)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

2 slices of whole wheat bread

1 tbsp of natural peanut butter

1 tbsp of strawberry jam

Lunch

1 large whole wheat bagel

1 tbsp of mustard

6 oz of your favourite deli meat (chicken or turkey is best)

2 cups of mixed greens salad

1/2 avocado (mixed into salad)

1 tbsp. of balsamic vinegar and 1 tbsp. olive oil

Pre Workout Meal

1 scoop of Iso-Smooth Protein Powder

5 chocolate/caramel rice cakes

Post Workout Meal

2 scoops of Iso-Smooth Protein Powder

1 large banana

Dinner

8 oz of fish or sirloin steak

1 large baked potato

1 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

Gain 10-Pounds Of Muscle In 4-Weeks – Off Day

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of Iso-Smooth Protein Powder

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

1 cup of oatmeal (cooked)

1 tbsp of natural almond butter (blend into oatmeal)

Mid-Morning Snack

2 scoops of Iso-Smooth Protein Powder

1 cup of oatmeal (blend into protein shake)

Lunch

1 large whole wheat bagel

1 tbsp of mustard

1 can of albacore tuna (in water)

1 tbsp of mayo

2 slices of mozzarella cheese (melted in tuna and bread)

Mid Afternoon Snack

2 scoops of Iso-Smooth Protein Powder

1 tbsp of natural peanut butter

Dinner

8 oz of fish or sirloin steak

1 cup of brown rice

2 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top

END OF MEAL PLAN

As you’ll notice, this meal plan does not include any fancy foods or any outrageous budget to afford.   The foods are easy to purchase and simple to prepare.  I followed a similar muscle building diet plan like the ones above to gain 41-pounds of muscle in six months.

I’m sure you’ll pack on at least 10-pounds of muscle in the next 4-weeks with this muscle building diet plan.  Feel free to ask questions and tomorrow I’ll share some muscle building supplements to compliment this plan.

Vince Del Monte

P.S.  If you want to pick up some Iso-Smooth protein powder, you can buy it at http://bluestarnutraceuticals.com/ Include the coupon code “maximize” for a free shaker cup.

By Vince Del Monte

If you’re like me, then you like to turn good into great every chance you get.

That includes your workouts.

I would rather have an amazing workout rather than an average workout.

Wouldn’t you?

As a fitness enthusiast and bodybuilder you are always trying to get to that next level of your physique, especially with short and t-shirt season fast approaching!

Today I want to cover six super star supplements that you can use 60-minute to 30-minutes before your workouts. This information is geared to my advanced readers, with at least one year of consistent weight training experience and looking for an edge.

You understand that nutrition and a professionally-designed training program are the key components to an amazing workout but you also admit that the difference between an average workout and amazing workout can be supplementation. Supplements do make a 5-10% difference so if you’re at that point in your training where that extra 5-10% is just what you need, I’ve got some killer preworkout formulas to improve your training.

As you know, my first body transformation from 149 pounds to 190 pounds – a gain of 41 pounds of muscle in 6 months – resulted from very little supplement use.  Just whey protein powder, a multi vitamin and fish oils.

Over the past few years I’ve been experimenting with more supplements and a variety of pre workout rituals and I’m happy to share that these were six super star supplements that have had a solid impact on my workouts.

Remember, without eating quality carbohydrates and proteins 90-minutes before you workout, don’t expect for these six supplements to power you through your workout alone.

Super Star Supplement #1: Creatine

Unless you’ve been living under a rock you know that creatine is one of the most potent supplements ever discovered.  Creatine can help you improve your lean muscle mass in as little as 2-weeks, boost energy, endurance, strength, power and even burn fat.

Top Reason To Use: The biggest benefit is that it helps create more intensity in your workouts, which is what separates the men from the boys in the gym.  The longer and harder you can train, the more muscle you can gain and more fat you burn.

Dosage Guidelines: Males don’t need more than 5 grams before their workout and females don’t need more than 5 grams after their workout. Females can use as little as 2.5 grams before a workout.

INSIDER TIP: Drink a lot of water and don’t let it sit in your liquid for too long or else it’ll lose it’s potency.  Also, don’t take creatine with alcohol or caffeine because creatine works by creating an osmotic affect (water storage), which leads to cells swelling with water.

I currently use Power XD from Blue Star Nutrition.  Use the coupon code “maximize” if you pick this up and you’ll get some free stuff.  The CEO of Blue Star, Adam Cloet, is a good friend of mine.

Super Star Supplement #2 Beta-Alanine

Beta-alanine is a non-essential amino acid naturally made in your body. Beta-alanine can boost muscular strength, power output, muscle mass, anaerobic endurance and aerobic endurance.  When you exercise your body creates lactic acid, which is when you experience the burn feeling.  This prevents you from being able to push your body to the max, maintain forceful muscle contractions and do more reps, which seriously hampers your ability to make new muscle gains.

Top Reason To Use It: Beta-alanine produces carnosine in your muscles, which leads to increased power, strength and endurance. You’ll also experience intense vasodilation/pumps from your first few doses of beta-alanine.  This happens because beta-alanine produces carnosine and carnosine is a precursor to producing nitric oxide.

Dosage Guidelines: No more then 3-5 grams per day is needed to significantly boost carnosine levels.

INSIDER TIP: It takes about 3-4 weeks to feel a big difference but you should stay on it for at least 3 months minimum to optimize carnosine levels.

Super Star Supplement #3 Protein Isolate Blend

If you’ve been following my reading since 2006, you’ve likely added a high-quality, low carb protein powder into your diet. Excellent job. If, however, you you want to maximize your workout, you need to include a blend of isolated proteins to give you the best protein sources including whey, casein, egg and milk isolates.

Most protein powders have at least one of these isolates, but the product I use, ISO-SMOOTH, delivers all four of the best protein sources in isolate form.

Top Reason To Use It: Bottom line, protein is critical for muscle growth. Your muscles need protein to recover and in turn grow after a workout. Taking a blend protein like ISO-SMOOTH provides a rapid and extended absorption rate because their is both fast and long releasing proteins for an immediate and sustained anabolic effect. This is one of the key elements to accelerated growth from your workouts.

Dosage Guidelines: Males should take at least 30 grams, which is usually 1 scoop.  Females can receive the same benefits with at least 15 grams of protein before their workout.

INSIDER TIP: I do make a small commission if you purchase Adam’s ISO-SMOOTH, which is not the reason you’re going to hear more about Blue Star Nutrition in the coming months.  I really like ISO-SMOOTH because it contains CLA, flax powder and bromelain (which are digestive enzymes), plus you get your 4 blends of protein in 1. Lastly, Adam’s ISO-SMOOTH is lactose free, sugar free, mixes easily and tastes incredible.  Don’t forget to use the “maximize” code for some free stuff.

Super Star Supplement #4 Caffeine

Not only does caffeine give you a spike in the morning but it can give your workout a spike. A popular stimulant, for endurance athletes, research now shows that caffeine works equally effective for weight training. Caffeine works better during a fat-burning cycle when you’re not taking supplements like creatine and arginine.  Do not mix and match these supplement together. When taken before a training session, caffeine helps break down fat instead of stored carbs (glycogen) for energy.  It also helps release calcium, which leads to more forceful muscle contractions.

Top Reason To Use It: Caffeine dulls your pain receptors and helps slow and prevent fatigue, which means you’ll train longer and harder leading to increased muscle mass and more fat loss.

Dosage Guidelines: Males can take 200-300 milligrams before training and females don’t need more than 200 milligrams.

INSIDER TIP: For accelerated fat loss, have a large cup of black coffee on a empty stomach and do cardio at 6am in a fasted state.  Just walk on a treadmill for 35 minutes 5x a week at a steep incline and you’ll lose at least an extra 1-2 pounds of fat each week.

Super Star Supplement #5 Brach Chain Amino Acids

Another power-house supplement that has been getting a lot of attention in literature and a lot of experimentation from myself and my clients. Here’s what you need to know: BCAAs are composed of three essential amino acids (leucine, isoleucine and valine). Your body relies on these three stooges for muscle protection and ability to build muscle. The more BCAAs in your body, the less chance for muscle loss.

Top Reason To Use Them: They prevent muscle breakdown so if you’re cutting fat be sure to include them in your diet and always have them in your cupboard.

Dosage Guidelines: Males can take 10 grams before a workout and females can take 5 grams before a workout.

INSIDER TIP: Mix 5 grams of creatine and 5 grams of glutamine to make the ultimate “muscle-protection” cocktail before your workout.

Pretty much all BCAAs products are the same and pretty cheap to make and cheap to purchase. I use Adam’s BCAA XD brand because of the XD technology.  Again, don’t forget to use the coupon code “maximize” to get some free stuff included.

Super Star Supplement #6 Arginine

Although you can get arginine, a essential amino acid, from almonds and several types of nuts, your body does not always get enough of it. Arginine in your pre workout cocktail can increase blood flow and growth hormone levels. It converts into nitric oxide once ingested, which dilates (opens) blood vessels thus ensuring fluids and nutrients reach the muscles, quickly. This means you’ll experience a stronger pump in your muscles, which can have indirect influence on muscle growth.

Top Reason To Use It: Arginine has a powerful antioxidant ability, supporting the immune system by scavenging free radicals. This helps speed up recovery so you can train longer and harder next time.

Dosage Guidelines: Males can take as high as 5 grams and females 3 grams.

INSIDER TIP: Too much arginine can lead to diarrhea, weakness and nausea, so start with a smaller dosage then recommended above and increase gradually.

—-END OF ARTICLE——-

Which pre workout supplement are you going to experiment with 60-minutes before your next workout?

Let me know below.

Vince

P.S. If there is a pre workout supplement I did not mention that you want more info on, let me know or feel free to share your own favorite pre workout supplement.

I would never resort to violence… but that’s what I feel like  doing when I just found these fake blog sites are using my after pictures to sell their Acai Berry weight loss miracle supplement.

What REALLY got me mad was that their ads (they usually say “1 Rule To A Flat Stomach – Obey” are running EVERYWHERE, even on porn sites  and I was notified by a reader that they saw my FRIGGIN after pic on a PORN SITE, linking to a FAKE BLOG that eventually promoted the  Acai Berry – which is just glorified and expensive fruit juice you don’t need to waste your money on.

Stay with me…cause I’m
typing fast right now.

These fake blogs are not selling just weight loss, they are selling anything that can be sold in a bottle/pill.  They have infiltrated the entire Internet with Resveratrol products, Colon Cleanse products, Wrinkle “Cures”, Men’s muscle building supplements and more.  If you ever land on a fake blog site, get off FAST.

If you see ANY ads that look like this…

1 Rule of a Flat Stomach – Obey

or
3 Rules of a Flat Stomach – You Must Obey

or

New Jersey Mom Got Skinny by Following 1 Rule

or

Chicago Mom Lost 52 lbs following 2 Rules

Don’t even bother clicking… those are going to fake blogs. My friend Mike Geary wrote a full out article on detecting these blogs which you should read:

http://www.truthaboutabs.com/the-flat-stomach-acai-scam.html Pass that link onto all your friends cause it’ll save you a phone call from them saying, “I just got ripped off!”

You can’t miss these fake blogs on the Internet – they all look  the same and I just learned from inside sources that they are pulling in over 100K a DAY – just from the acai berry.

It’s really upsetting because it’s regular folk who are falling for these fake blogs and the hopes that these miracle supplements (that cost 50 cents to make and sell for $50) will fix all their problems and deliver on it’s hype.

Why are certain people SO friggin stupid?

And it’s not just my pics that have been ripped off – my friend Arnel’s, Holly’s, Brad’s and a few others have been ripped off too and it’s impossible to contact these scum bags to get them to  take them off because they live in foreign countries so the FTC can’t even get their hands on them.

This is why I felt it was
critical to write you today.

First, you know better than to believe that popping some pills or powder is going to shed the inches off like magic.

Long term fat loss comes from training (I hate the world exercise – it lacks intention) and nutrition and lifestyle.  Fat is stored energy that MUST be burned off, not starved off.

Any reputable fitness expert would tell you that too.

Any any fitness expert worth their fees would NOT recommend you lose fat by drinking one food all day long and then eat a “sensible dinner” like the Acai bandwagon promotes.

What Makes This Subject
Really Touchy For Me…

My website clearly states that most supplements DO NO WORK so you can imagine when I even SAY the word “supplements” people start freaking out that I’m a “sell out”, “hypocrite,” “con artist”,  “douche bag”, “Guido” and lots of other interesting names.

Only my Italian friends are allowed to call me a Guido btw.

And I just recently posted a batch of videos I filmed while in Tampa Florida that shared the top four supplements I believe are in the small 5-10% that DO WORK and should be added to a fat loss and/or muscle gaining program.

These are just the BASICS.

I had some fun with the videos to make them entertaining and to give you some simple facts and reasons why I recommended these ones.

Longevity

If you want to sample this product for a free month, just help out with s/h, you can do that through this link: http://vincedelmontefitness.getprograde.com/longevity-free-trial.htm

VGF 25+ (multi vitamin)

Get VGF25+

Workout

Get Workout

EFA Icon

Get EFA Icon

Post your comments and questions below.

For FULL disclosure – I do make a small commission if you order these supplements (Heck, so does your sales rep at ANY supplement store) but I like you to know that I reinvest that back INTO my business to make more FREE videos for YOU.  I believe that’s a fair trade.

There ARE many reputable companies out there and if you have specifics, let me know, but one of the reasons I trust Prograde is because I saw first hand how many hoops they had to go through to meet standards.  I’m sure other companies do the same but I saw, with my own eyes what they had to go through, which was good enough for me.

Post your comments and thoughts and insights on anything I mentioned today on the blog… we’ll talk soon,

Vince

Listen closely, hardgainers. I’m just like you so you’re not alone. In fact, the majority of bodybuilders are in the “sucky-genetics” category – which is exactly why you got involved in bodybuilding in the first place.

You’re tired of being scrawny and getting blank stares from people when you tell them you body build. You don’t blame them because you find it (just as) hard to believe that you bust your butt in the gym 5 days a week and have little to show.

Our bodies are more suited to be one of those lean, mean, running machines than looking jacked like Hugh Jackman from Wolverine.

Muscle building supplement companies exploit and take advantage of your desires by over promising huge gains, “better than steroids” promises and dramatic feats of strength – but you’re starting to believe it’s just a bunch of smoke and mirrors.

Or is it?

Yes and no. Supplements are not the key to winning your first bodybuilding show or shocking your friends when you rip your shirt off but they can make a 10% improvement assuming you have your diet, training and lifestyle dialed to the right station.

The secret is to understand thereare no best muscle building supplements for everyone.

You have to analyze why you’re a hardgainer and then use the bodybuilding supplements that solve your hardgainer problems, rather than using every glitzy supplement in the yard.

But before we address which bodybuilding supplements you need, let me be brutally blunt:

1. Don’t ask me what the best muscle building protein supplement is if you’re not eating protein every three hours.

2. Don’t even think of asking me about pre-workout and post-workout protein drinks to buy if you’re not even eating enough calories.

3. Don’t you dare ask me what NO2 product to take if you’re not sleeping 8 hours a night.

4. Don’t even think about asking me what Test booster to take if you’re boozing until four in the morning on weekends.

5. Don’t embarrass yourself and ask what multi vitamin to take if you’re not eating at least 10 serving of fruits and veggies a day.

Take home message before buying any supplements: Always ask yourself, “What am I trying to get this supplement to do that my diet cannot do?”

Bodybuilders knew this before supplements were even invented and relied on the most anabolic hormone available – whole food. Let that sink in for a moment.

I understand that it’s impractical to get bodybuilding amino acids and nutrition into your system in three hour intervals from solid meals every time.

I know that you may in fact be at a 90% threshold in your training, diet and lifestyle which means you’re maximizing every element that you can control naturally.

Now it’s time to bring on board the best bodybuilding supplements that will appeal to the majority. Remember, you need to create your supplement program based on your individual needs but for 90% of the hardgainers reading this, 90% of the time, the bodybuilding supplements below will be a solid foundation to invest in. Here they are:

Creatine

Many guys think that if they take creatine, they’re going to grow. These individuals are extremely misled so it’s vital that you get a better understanding of what creatine will and will not do for you.

What creatine essentially will help you with is putting in the hard work at the gym. It does this by replenishing the high energy compound called creatine phosphate, which the muscles need if they are going to keep contracting with intensity – and you’re going to keep lifting weight.

Once your creatine stores run out, you’re going to feel like you’ve hit a wall with your workout – no matter how much you will yourself to push more weight, it isn’t going to happen.

Some guys will have diets naturally high in creatine (those who eat a high amount of red meat for instance), but on average, most people who are involved with heavy lifting fall short.

Creatine bridges this gap and makes sure that lack of creatine phosphate in your system doesn’t become a problem.

When used properly, it can help you work harder so you can see better results – but it is not going to do the work for you.

Micellar-Isolate Protein Powder

Another supplement that I do recommend to most people is micellar isolate protein powder. When you’re working hard in the gym, your protein needs are going to go up and if you struggle to get enough with food, you could risk not seeing maximum muscle gains.

Protein powder is convenient, it’s cost effective, and it’s great for before, during, and after your workouts.

Just don’t go start replacing all your ‘should-be solid food’ meals with protein powder. That I would not recommend.

Choosing micellar isolate protein is the best decision since this is the highest quality form of protein powder and releases much more slowly in the body so you will get a steady stream of amino acids for a longer period of time.

I have personally been experimenting with a variety of micellar isolate protein powders and prefer the variety of amino acid release rates than just one or the other.

Essential Fatty Acids

There is a great deal of research to support the positive health benefits of regularly including essential fatty acids in your day. If you are not eating a higher amount of fatty fish, flaxseeds, or walnuts, chances are you are not getting the essential fatty acids you need.

Using an essential fatty acids supplement makes it incredibly easy to reach your needs and is available in capsule form. Some of the benefits you will receive from a regular intake include enhanced energy, better insulin-glucose control, increased immune system function, mood regulation, and enhanced lean muscle retention and building.

An essential fatty acid supplement is one product that you do not want to miss.

A Greens Product

Finally, the last bodybuilding supplement that you should be taking is some form of greens product. When you’re shooting to gain the types of muscle mass you’re looking to do, you’re going to be eating a very high volume of food – so much that at times you’re going to really struggle to get it in.

This means that you must focus on as calorie dense foods as possible. Unfortunately, that means most whole vegetables are not going to have much of a place on your diet. They will simply fill you up too fast and prevent you from getting the calories in.

But vegetables are extremely important for a healthy body from a vitamin and micronutrient standpoint, and this is where the greens product comes in.

When you take this, you’ll get the nutritional assurance you need while freeing yourself up to focus on those calorie dense food sources that will help you build the lean muscle mass.

Best Muscle Building Supplements (Filmed in Las Vegas with Lee Hayward)

Got anymore specific muscle building supplement questions? Post them below.

Vince.

P.S. I know you guys are going to bombard me with, “Which brand should I take?” And here is my answer because this question used to drive me crazy too.

First off, there is not a best muscle building supplement brand. It’s impossible to determine.  Everyone will tell you something different.  You won’t be able to tell the difference (for the most part). And you’ll waste enough to energy to sprint up the CN Tower so do yourself a favor and take MY advice:

You cycle your calories.  You cycle your cardio. You cycle your weight routines.  You cycle the foods you eat so cycle various supplement products too.

In light of adaptation I suggest you cycle various products to maximize your gains and give up the search for the best brand.

If the best bodybuilding supplement brand existed, you would know about it and be using it already.

Fortunately, I am privileged to have inside info that helps me not get scammed, saves lots of frustration and lots of money.

Let me help you sort out fact from fiction so that you can get yourself the “bread and butter” supplements and avoid wandering around your supplement store like a deer caught in the head lights.

Myth #1
You’re Missing Out If You’re Not Taking Supplement X

I’m like you – I don’t want to be left out in the dark if there is a hot new product available and it’s the “next big thing.”  Supplement companies use this technique to get you spend lots of money with lots of over hyped claims before the supplement has been on the market long enough to stand the test of time.

Myth #2
If The Packaging Is Sexy Then It Must Work

Most supplement companies spend more time researching techniques for packaging and drawing your eyes to the labels instead of the actual contents in the product. Do your research on the company before you get sucked in.

Myth #3
The New Product Is Always Better Than The Old Product

How do supplement companies stay in business?  By making money -lots of it and they don’t become profitable by bashing their old line and saying their new line is “inferior.”   Although there are some new innovations and formulas available, the old products don’t lose their effectiveness just because a new one has arrived.

Myth #4
The Science Backs It Up So It Must Work

Yes, some companies can back their formulas and products up by science but don’t get suckered for supplements that over use “scientific slant” which is a marketing method.  Most supplement companies don’t reveal nearly the entire truth of the science – just what you want to hear.

Myth #5
What It Says On The Bottle Is In The Bottle

What you see is not always what you get. For almost all supplement companies there is a 10% variance which means you could be getting 10% less (and maybe 10% more with a reputable company). Companies that are FDA approved or CGMP certified will help your chances of getting what it actually says on the label.

Myth #6
Cheap Prices Means a Better Deal

Like anything in life, there is no such thing as a “free lunch” and if it looks too good to be true, most likely it is. Just like you won’t ever find a diamond on sale, don’t expect to find a high quality product on sale. If it’s super cheap, then it’s cheap for a reason.

Myth #7
Higher Prices Means Higher Quality

For the most part I live by the mentality, “You get what you pay for,” and supplement marketers know that many of us hold this belief so intentionally jack up the price to create a higher perceived value.  Often times, the extra cost is going towards inflated advertising costs.

Myth #8
The Owner Of The Store Knows Best

How many times have you been in a supplement store and asked the owner or store clerk, “Which one is the best?”  Even if there is a better quality product on their shelf, sometimes they will recommend the product that the store gets the highest profit margins on – which, in most cases, is not the best quality product!

Myth #9
Supplements Are Safe Because They Are Natural

Just because you can buy them at “health food store” does not mean they are not filled with synthetics, fillers, artificial sweeteners and low quality “nutrients.”  Some fat burners will not phase certain people while other people can develop heart and blood pressure problems so beware.

Myth #10
Supplements Are Safe Because You Can Buy Them Over The Counter

Supplements are not regulated by the government so it’s up to you to do your research and determine which products are safe. The only way a unsafe supplement will leave the market is if the free market – you and I – regulate it out of existence.

I hope this shed some light on shopping for supplements and if you are interested in using the same products I use then check out

http://www.VinceDelMonteNutrition.com …. <- SUPPLEMENTS I RECOMMEND

What Do I Personally Take?

If you follow a similar supplement plan as I do, you’ll be using the following:

1.  Workout –> a pre-made protein and carb drink for “before”, “during” and “after” your workout.  This product will make your life VERY simple, especially if you have a hard time finding a place to purchase dextrose.

2. VGF 25+ –>  If your nailing the meal plans I provided then you’re getting at least 10-15 serving of fruits and veggies each day and this product would be redundant to your body.

If your having trouble hitting your 10-15 serving a day of fruits and veggies, hook yourself up with a years worth of this product and you won’t have to ever worry about your body being depleted of certain vitamins and minerals.

3. EFA Icon (fish oils) –> The main ingredient in EFA Icon is Neptune Krill Oil, which has been found to be a much higher quality Essential Fatty Acid than lesser grade Fish Oils typically sold in stores.

In fact, studies have shown it is has over 47 times the antioxidant power of fish oil! And even more amazing is that genuine Neptune Krill Oil contains over 300 times the antioxidant power of Vitamin A & E!

As you can see, I do my best to stick with the “basics.” You’ll get great results using a similar supplement plan but don’t consider these to work magic.  I can only assure you that they will help optimize your health, recovery and performance and provide an extra edge.

Vince DelMonte

P.S. Another reason I really like Prograde Nutrition is because they’ll give you a behind-the-scenes tour of how their products are formulated.  Check it out:

P.P.S. http://www.VinceDelMonteNutrition.com has a 100% money back guarantee so if you lose the products and don’t see a difference at all, drop Prograde an email and they’ll refund every single penny.

Seriously!  And don’t feel embarrassed about it or hesitate because NO ONE deserves to keep your money for something that does not work.  That’s how I do business with my customers and that’s how I expect business’s to do business with me which is another great reason you can trust Prograde.