Supplements

First of all will have to calculate the adequate intake of D-vitamin. An easy calculation to determine it is 2(ug) times weight (kg). This will give you the optimal amount of the supplement daily. Half life of D3 is 12-24 hours so don’t forget..Taking extra omega-3 will aid your immune system and will reinforce the benefits of D3. Daily intake is relative to calories in your diet but 2-3g a day should do the trick.

A good multivitamin should also be taken in the morning. Magnesium is really important since it boosts up the metabolism, cleans the liver and aids in repair. It also aids in sleep disorders and relaxes muscles. Magnesium works best if taken before going to bed. The amount of magnesium for men would be 400mg and 300mg for women. This is relative to hormones in your bloodstream and your muscle mass.

Whey protein isolate is the best way to increase protein uptake during the day and after training.  BCAA is crucial if you want to get carved. Leucine and isoleucine are the key players. Leucine will increase the metabolism by igniting the proteinsynthesis. Isoleucine will provide muscles the energy they need by regulating glucose. Overall protein uptake recommended is 1-1,5 grams per weight (kg).

Food is still the main ingredient and going overboard with supplements will just harm your endocrine system. Even the liver can withstand a lot of abuse but will give symptoms if you continue to wear it out. Just monitor the intake of veggies, fruits and berries. Stick to low fat and avoid margarine or butter. They will only increase your storage fat and clog arteries. Eat no sugars and stick to moderate amount of calories from carbs. Sugars will decrease your growth hormone (GH) and testosterone levels.