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Nutrition is the most important thing you can do whether it be building muscle, losing body fat, recomposition or doing both simultaneously.

Nutrition is 50% - 60% of the equation and coming in a close second is Training then add other factors like sleep, hydration, recovery, genetics (which overlooks everything) and finally supplementation.

If you are going to use supplements you should start with Creatine. Its the one supplement that may be difficult to get from regular nutrition. Creatine is naturally found in certain meats for example, fish, beef and chicken and also eggs. Sometimes its hard to get the adequate amount of creatine you would need, for example if you were to consume creatine as a supplement you would need about 3 grams per day. A standard scoop of creatine is about 5 grams so you will have more than enough. Its hard to get creatine from a natural diet you would have to eat a lot of chicken, fish and beef to consume enough. It is especially difficult for women, who eat less meat and vegans and vegetarians who's protein intake is limited. Creatine has been 100% proven to be consistent. It’s one of the rare supplements out there that has a lot of proven science behind it. It helps with endurance and increases your reps during training. You gain a little lean body mass but that is mostly due to water retention. You can take one scoop once a day at any time of the day.


You will use protein the most. You can use any kind you would like.

  • Whey Protein Powder. Perhaps the most common and cheapest variety of protein powder on the market, whey protein can be found at any supplement retailer and even in some grocery stores.
  • Casein Protein Powder
  • Pea Protein Powder
  • Soy Protein Powder
  • Hemp Protein Powder
  • Brown Rice Protein Powder
  • Vegan Protein Powder Blends

If you have skin problems Whey and Casein may not be the best choice because it may cause break outs. These are lactose based so if you are lactose intolerant or just want to stay away from dairy products all together you can use Pea Protein Powder. Protein Supplements are 100% convenient and cost based. Its convenient because you can consume enough protein with a quick and easy shake verses consuming large amount of chicken and meat in a day.

Pre Workouts

Although Pre-Workout supplements are optional we do recommend them. Many people don’t like getting up early in the morning to workout or even go to the gym after a long day at work. Taking pre workout supplements can help you get back into that workout mentality whether it be with energy or focus. If you are worried about the cost of getting premium pre-workouts you can make your own.

You can buy the ingredients individually and it would probably come out less than buying a Premium Pre-Workout. Beta Alanine is one ingredient you can use. Next you can take a caffeine pill, coffee or a standard workout supplement with about 200 mg of caffeine. Another supplement you can take is Maui it has had its problems in the past but recently it was recommended by a lot of top individuals in the industry like Eric Holmes.

So don’t forget the 3 Major Supplements

1. Creatine

2. Protein

3. Pre-Workout (optional but recommended)