Consume Quality Proteins, Veggies, and Fats in proportions that support activity levels but not excess bodyfat!
What’s up CFK?
Let’s talk supplementation with a purpose vs. trying to supplement our way around eating correctly. CFK is a “WHOLE FOODS FIRST” gym and supplements are meant to “supplement” or compliment our current strategy, not “replace” real food or fix bad habits.
Transparent Labs, Black Market, and Puori have proven themselves to meet our standards. Here’s a break down of my recommendations as well as an outline of my personal supplement regimen.
Side note: Inflammation and lack of sleep is a real struggle for some folks. Supplementing things like Turmeric, Magnesium, Glutamine, and Post Workout Protein can speed recovery, reduce inflammation, and improve sleep and digestive function. Turmeric, o3, m3, and d3 are recommended for all athletes!
Adult Male over 30, fairly lean: (This would be me so I’ll start here)
Goal: Preserve and/or build muscle mass, reduce overall inflammation, and keep Testosterone levels up in an aging body.
AM: Black Market d-aspartic acid (natural Testosterone booster), creatine (builds muscle), l- citrulline (heart, immune, muscle pump)
Post Workout: 3/4 scoop Mass Gainer, 3/4 scoop 100% Whey or Organic Vegan, Glutamine. (all recovery. Recover faster, workout more, quicker/better results)
*Eat a full meal about an hour later
PM: O3 (3/day, 2 grams)*, M3 (3/day for Sleep/Recovery), D3 (3-4/day for various reasons but mainly proper hormone function), ZMO (Natural Testosterone Booster)
*Turmeric mid day with food to reduce Inflammation
Adult Male, not lean:
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.
Same prescription as lean male except post workout we’d do 1-1/2 scoops of 100% Whey or Organic Vegan, drop the Mass Gainer, and increase the amount of Omega 3 to 4 grams/day instead of 2 grams (3 capsules am with food, 3 capsules pm with food)
Adult Female, fairly lean:
Goal: Preserve or build muscle, keep hormones in check, reduce inflammation.
O3 (3/day), M3 (3/day before bed), D3 (3/day), 1/2 scoop of Mass Gainer, 3/4 to full scoop of 100% or Organic Vegan. l-citrulline and creatine could be good if building muscle and gaining strength is appealing to you! (creatine can make you retain water, be aware)
Adult Female, not lean:
Goal: Reduce belly fat as it’s dangerous long term. We do so by resetting hormones, building muscle, and reducing junk calories.
Increase O3 from 2 to 4 grams per day (3 capsules in Am with food, 3 capsules Pm with food), M3 (3/day at bedtime), D3 (3/day), full to 1-1/2 scoop of 100% or Vegan, l-citrulline
Full Transparency: As a Coach and business owner my mission for our supplement program is two fold:
- Provide a service for our Athletes by:
- Reducing confusion: Limiting products to essential and useful
- Creating convenience: Have quality products on hand and extra flavors and special items available via pre-order
- Provide only quality products by doing the research for our athletes (This is why you have seen brands change. If a new brand is better/cleaner we make the change)
- Find the highest Value (not cheapest or most expensive) in each category
- “Supplement” our income (Pun intended)
Johnny
*I’m sure there are others but one exception to the replacement rule being Omega 3. O3 is basically missing from the SAD ( Standard American Diet) and there’s an abundance of Omega 6. Balance between Omega 3 and Omega 6 is critical for decreased inflammation and increased fat loss. I highly recommend sourcing a quality fish oil for omega 3 supplementation. Puori, Nordic Naturals, SFH, etc… Do not trust cheap o3. It’s expensive to source quality o3 and if you see it cheap it will be just that.
**If you are using a different source that Puori, Black Market, or Transparent Labs and would like my help simply email me a picture of the label and we can compare the dosages.