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Our favorite trainer returns this month! He describes some of the best supplements available.

Muscular Gains (without fat gain, of course!)

Here is what I think you should take to gain lean body mass:

MUSCLE BUILDING If you want to build muscle, this is what I think are the best products that are out now.

1) CREATINE MONOHYDRATE If you have not ever taken it, you need to! It works wonders. Creatine is found naturally within your body and in meats and other foods. However, we do not make enough or consume enough to do the job that taking a supplement of it can do to our body. It causes the muscle cells to enlarge, which in turn, helps build muscle. There have been no known adverse effects of taking creatine. The best way to take it is to mix it with grape juice or any other fruit juice. Here is the dosage that I take:
	Take 6 teaspoons 5 times per day during the first week. Then go to 1-2 teaspoons per day for the next 4 to 5 weeks. Then go back and repeat the cycle.
	Feel free to purchase any brand of creatine that we carry. EAS' Phosphagen HP actually is creatine and a fruit juice type mix in a bottle. So it is worth the money.

2) TRIBULUS TERRESTRIS This herb is the closest and strongest all natural herbal alternative to synthetic anabolic hormones. This supplement increases testosterone levels in humans without any clinical proven toxic effects. Since testosterone promotes protein synthesis, the benefits are increase in muscle growth and body strength. It has been shown to increase testosterone levels 30% in just 5 days! It also increases sexual desire, strengths of erections, and formation of sperm. I do not recommend it to women who are pregnant or lactating. If you have any medical conditions, I would check with your doctor before you take this supplement.
	You should take 750-1,250 mg per day.
	The brand that I prefer is called Tribestan. It is imported from Bulgaria. I have used it and I love the results. A wonderful supplement. A best buy. Others that are great include AST Research's Trioxalon 500.

3) ANDROSTENEDIONE This adrenal hormone steroid can be found in all animals and some plants. It is a metabolite of DHEA that is one-step away from being testosterone. When you take it orally, will increase blood levels of both androstenedione and testosterone. It often increases energy, enhances recovery and growth from exercise, heightens sexual arousal and function, and a greater sense of well-being. 50mg has been shown to increase testosterone levels from 140% to 183% of normal. 100mg raised levels from 211% to 337% of normal. This testosterone increase occurs about 15 minutes after being taken and lasts for about 3 hours. 
	The best way to take it is 50mg or 100mg once per day prior to working out. Taking it once per day will not have a negative effect on your natural testosterone production. You can take it throughout the day to maintain a higher level of testosterone, although this may increase the probability of decreased natural testosterone production. Women should not take this supplement or should those with any known health problems.
	The one that I like best is Androstene 50 or 100 from OSMO. The other ones we carry are acceptable. I just take OSMO myself and have enjoyed the results.

4) DHEA I know you have heard all the talk about this product and some of it is truth. This hormone is produced by the body naturally, but the levels decrease after age of 30. It has been shown to raise testosterone levels, as well as natural DHEA levels when taken orally. There are other numerous good effects it has on the body, but I won't get in to those here. People under 30 should not take it. Those with health problems should not take DHEA without seeing their doctor first.
	Men should take 100-200 mg day taken in 2 evenly divided doses. Women should take 25 mg per day.
	I like Ultimate Nutrition or AST Research's brand of DHEA, but any company we carry would be fine.

5) STACKING SUPPLEMENTS When you take a stack of supplements, the results are dramatic! We carry a few pre-made stacks that are great. Also, check the Stack Page to find a few more stacks you can create yourself.
	Take any of these stacks and you will love the results:
		OSMO Muscle System
		Euthenics The Bomb

6) CHRYSIN This is an extract from a plant. It prevents the conversion of testosterone to estrogen, which is common when you take any supplement that increases testosterone production and you do not want that to happen. So if you are taking any supplement that increases testosterone, I would take Chrysin-XS from Sports One.

7) WHEY PROTEIN This protein is the best form of protein you can ingest. You need it if you are lifting weights and trying to build muscle. Take 1gr per pound of bodyweight per day. Make sure you take it after a workout and in the morning as well. It is also a good idea to spread the remained dosages throughout the day. The best whey protein is Next Nutrition's Designer Whey Protein. Any of the other ones we carry are also acceptable.

8) MULTI-VITAMIN and VITAMIN C Make sure you take a multi-vitamin. Most people do not consume all of the necessary nutrients, and when you workout, you need more nutrients. Also, make sure you take 1,000gr of Vitamin C 3 times per day. Vitamin C is one of the most important vitamins you can ingest.

9) MEAL REPLACEMENT POWDERS: Lets' face it. We would not need this stuff if we all ate the 
perfect meals and foods all the time. But, we do not. To be concise, this stuff is the perfect 
meal in a blender. And actually some of them taste pretty good. Use a meal replacement about 3 
times per day. However, you need to learn to eat healthy. You should also eat two small meals 
per day, made up of food you actually cook!

10) LOW-CAL LEAN MASS STIMULATOR: To be honest, I really dislike those old weight gainers. They 
only provide a large amount of calories that most people do not need. I personally think they 
are only needed by those who are taking steriods. For those who are not, I like lean mass 
stimulators. They stimulate muscle growth and contain very little calories, so you won't gain 
fat. When first taking this product, take 3 servings a day for 5-7 days. Then take 1-2 servings 
per day.

FAT LOSS (with minimal muscle loss)

Losing fat and keeping muscle is actually a hard thing to do. Most people starve 
themselves and exercise all day. Then they wonder why they are not losing weight. Let me say 
this once and once only: TO LOSE FAT, YOU NEED TO EAT!! Yes, thats right. You heard me. The key 
is that you need to eat LOW FAT foods. Let me explain. If you starve your body, it thinks it 
will never get food again. So, it holds on to whatever it has, and that includes fat. Now, if 
you consistently feed your body throughout the day, it thinks it will always get food, so it 
gives up its fat stores. Therefore, eat about every three hours and make sure that each meal 
contains about the same amount of calories.

As for exercise, you need to exercise consistently. DO NOT EXERCISE EVERYDAY. More is not better 
when dealing with your body. It needs to rest. Do some form of aerobic activity at least 3 times 
per week. If you are trying to lose weight, up that to 5 times per week. Again, rest in between 
workouts.

Also, you should do some form of weight training. Muscles burn calories around the clock. They 
also require that your body needs more calories, which can help in using fat for energy. So, 
lift weights. Visit your local gym for assistance and a workout plan.

As for supplements, this is my personal opinion:

The new list will be up within 1-2 days. Check back soon!

CHECK BACK SOON!!THIS PAGE IS STILL UNDER CONSTRUCTION!!

This is only a partial listing of my favorites and products. Take note, I am only a certified 
personal trainer. I am NOT a medical doctor. You should consult a doctor for medical advice 
before starting any supplements or weight training/loss program.

If you have any questions, feel free to email me at Muscle Warehouse. I will try to answer all questions.
I hope this page has helped.  I want to thank Muscle Warehouse for letting me submit this article and express my views.

Good luck on your workouts!



*Most of the above information was taken from product information sheets and Sports Supplement Review by Bill Phillips.

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