So since I started training for my first body competition with
Twin Fitness, I have started using the supplement line that they endorse, 1st
Phorm. I have used these supplements for
about 7 weeks now and if there is one thing I can tell you, I am definitely a
fan! They are a little on the pricy
side, but one thing I decided on prior to training for my first body competition
was that I would be all in, no matter what the cost. Like the saying goes, go big or go
home!! After this competition, I might
swap out some of the products, but there are definitely products that will
become a staple no matter what I decide to train for next.
When looking into supplements, there are so many out there,
that it is really hard to know which ones to try (especially if you are trying
supplements for the first time). My
general rule of thumb is that I try to avoid as much sugar as possible and try
to limit my fat and carb intake to minimal amounts. You will be getting all of that in your diets
already, so there is no need to consume any additional sugar, fats, or carbs in
your supplement stacks.
Also, know what your goal is prior to purchasing and
consuming supplements. And I am not just
talking about what you are training FOR; I am talking about HOW you need to transform
to get to your goal or competition. For
example, I am training for a body competition and am already close to my target
body fat percentage, so I don’t need to lose any more fat, per se. ALSO, I still need to add some muscle (which
is the more difficult feat for me), so I am going to be consuming more mass
building supplements. On the flip side,
a different person who is also training for a body competition might still need
to lose 5-10% or more in body fat, so they might be consuming less calorically
dense formulas that don’t have as many muscle builders. So knowing HOW to reach your goal is just as
important as having a goal to train for.
Below is the recommendation of the supplements that I am following,
which I am definitely a proponent of! I
will also add some insight as to how to alter this depending on what your HOW
is…
Anabolic Bridge –
this supplement is a unique blend of amino acids and vitamins that helps your
body stay in an anabolic state 24/7. So
I know that sounds like a lot of scientific mumbo-jumbo, but what that
basically means is that it is keeping your body in its peak performance
state. Your body stays in this state by
continually using essential amino acids (which you get from food or
supplements) to maximize protein synthesis, which IN TURN, helps promote muscle
growth and fat loss.
When to take: upon waking (at least 30-45 mins prior to
first meal) and before bed
Why: This will put your body in the anabolic state (which it
most likely slipped out of while you were sleeping) first thing in the
morning. This will aid in maximizing the
protein synthesis during your morning workout (since you probable haven’t eaten
for 8 hours). ALSO take this before you
go to bed. This will keep your body in
this state for a few more hours as you sleep, giving you a virtually 24/7
anabolic state. You may be asking, why
don’t I take this during the day? Well
there really isn’t a need to if you are eating every 2-3 hours for your body is
getting the essential amino acids from your food sources. That being said, if you haven’t had a meal in
over 4 hours, definitely take some Anabolic Bridge to keep your body from
slipping out of that anabolic state.
Thermogenic
Supplements: A thermogenic supplement is a product that causes your body to
produce heat through metabolic stimulation.
So, in layman’s terms, this product not only gives you energy, but it
also will help you burn fat. Now I
recommend ordering the following energy supplements off of the 1st
Phorm website, for I have seen incredible results with these products. Moving forward, these will become staples in
my daily routine.
The following should be taken together:
BMR Bliss (BMR Commander – male version):
In addition to the thermogenic benefits, the other ingredients in this supplement
help cut cravings, balance your mood, and promote a naturally stable production
of hormones (which we all know tend to be a roller coaster throughout training).
Thyro-Drive: This supplement
stimulates your body’s thyroid, which will enhance the effects of the BMR Bliss
or the BMR Commander which will help you maintain a higher metabolic rate
throughout the day.
When to take: pre workout (before morning cardio – on an
empty stomach) and mid-day (prior to 2 pm).
Multivitamin: I’m
not going to go into too much detail, but EVERYONE should be taking a
multivitamin daily! I don’t want to hear
any excuses, especially the popular, “I don’t feel like paying for expensive pee!” When taking a multivitamin, make sure that
you are spending that extra money to get one that absorbs completely in your
system. Trust me, if you are consuming
the right one, you won’t just end up with expensive pee, you will end up with
energy and balance (and the expensive pee is just an added benefit)! One that I recommend that I have recently
been taking is Double X by Nutrilite.
This is the MEGA multivitamin! It
not only has everything that you need in a daily multivitamin (12 vitamins and
10 minerals), but it also contains phytonutrients from 20 plant concentrates
and dissolves 100% in your body. If you
are interested in where to find this supplement, please let me know! (I can get
you some pretty good discounts)
When to take: take with your first meal of the day (don’t
take on an empty stomach – can cause nausea)
Fish Oil: So I know this might just seem like the new
craze, but there is a method to all the madness around this new, “necessary”
supplement. Fish Oil is recommended
because it provides 300 milligrams of Omega-3 fatty acids, which are proven to
help maintain triglycerides which are essential in maintaining your cellular,
heart, and metabolic health. These 300
mg of Omega-3’s are broken up into EPA (Eicosapentaenoic Acid) and DHA
(Docosahexaenoic Acid). When you go to
buy Fish Oil, please look into the ingredients!! A lot of fish oils out there have a lot of other
crap in the supplement and not enough of the Omega-3’s! Two brands that I have tried and recommend are
Nature’s Bounty Fish Oil and Nutrilite Ocean Essentials.
When to take: Take 1 serving with breakfast, and up to 2
additional servings throughout the day.
Recovery Formula: This is important and essential to repairing
and growing your muscles. Recovery
formula will not only prevent any post workout soreness, but it will also help
you recover quicker so you can pound your body day after day at the gym without
feeling fatigued. When choosing a
recovery formula, this is where it is really important to know the HOW!
Below is what I am currently taking because my HOW is to
build muscle:
Phormula 1 and Ignition: Phormula 1 is a low temperature processed
protein. This process is essential in
aiding in your body’s ability to absorb the protein (high temp processing
alters the supplements properties).
Phormula 1 has 5g BCAA’s (branched-chain amino acids) which, in a nut
shell, are the 3 most necessary amino acids used in protein synthesis. I mix the Phormula 1 with Ignition, which spikes
your insulin levels, which allows the protein to reach your muscles immediately
which will promote more significant muscular gains. This combination recovery formula has a LOT
of sugar, so ONLY use this when building muscle.
Below is what I WILL be taking because my HOW will be to
recover without building muscle and without adding any additional carbs: (I
will start using 4 weeks out from my show)
Blox
Amino: This recovery formula doesn’t have any fat, or any carbs. Blox Amino is made up of SAA’s (silk amino acids)
and provide you with 5 of the 18 essential amino acids, which, when taken in the
right combinations, provide optimum recovery and muscular gains.
Protein Powder: BE CAREFUL!!
A lot of protein formulas have a LOT of sugar in them!! You DO NOT want to be consuming this much
sugar! This supplement is where you have
to read every line of the label!
1st
Phorm Level 1: Contains 5g of BCAA’s and contains low temperature processed
protein. Again, low temperature
processed protein is easier for your body to absorb and use. I personally like the texture and the mix-ability
of this protein powder. There are very
few protein powders that taste good when mixes with water, and this is one of
them! (I recommend ice cream sandwich
flavor)
Suitable
Alternatives:
MGN Pure Isolate Protein Powder –
This protein powder is similar to Level 1 in that it is processed with low
temperature micro/ultra-filtration. This
type is low carbs and zero fat and is even gluten free. I have tried the Rocky Road flavor and
absolutely love it!! This is definitely
a more cost effective protein powder and has a good blend of your essential
amino acids. This also mixes well with
water, however has more of a liquid consistency instead of a shake consistency!
Body
Fortress Super Advanced Whey Protein (yes the Wal-Mart brand): This is the best, cheap alternative that isn’t
loaded with all the crap that is in the majority of the protein powders out
there! This protein powder contains 8g
of BCAA’s (per 2 scoop serving) and is low fat and low carb. This doesn’t mix as well with water. One mixing tip would be to use ½ the recommended
amount of water so the flavor is stronger.
When to take: Take these in between our main meals as “snacks”. I have 2-3 protein shakes a day.
Now in additional to the supplements listed above, I am sure
there are arguably additional or “better” supplements out there; HOWEVER, these
are what I recommend based on experience.
I recommend the above supplements to not only everyone training for a
body competition, but any one that is doing moderate to intense workouts (of
course some I recommended to EVERYONE). If
you have any questions, please do not hesitate to ask!
Stay tuned for more to come on True Life: My First Body
Competition.
