HISTORY
Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

107 as you can see it confers similar benefits to

Info icon This preview shows pages 304–308. Sign up to view the full content.

107 As you can see, it confers similar benefits to fish oil but with a few additional goodies relating directly to exercise and weightlifting in particular. H OW TO U SE S PIRULINA TO I MPROVE P ERFORMANCE AND O VERALL H EALTH The common dosage seen in studies is 1 to 3 grams per day, although you can find additional benefits up to 10 grams per day, which is the recommended high dosage for humans. It’s worth noting that some people have an allergic reaction to spirulina. If you have any type of negative reaction such as a swollen face, reddening of the skin, or diarrhea, stop the use of spirulina. CONSISTENCY IS THE KEY Just like training and diet, the most important aspect of supplementing is consistency. You must take your supplements consistently to realize their full benefits. To keep it simple, just include your supplementation regimen in your daily meal plan so you don’t forget. THE BOTTOM LINE While we’ve gone over most of the popular types of supplements, you can always find more on the shelves of your local supplement store. Do your wallet a favor and skip ‘em all, and especially the fancy-sounding ones.
Image of page 304

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

You can make great gains without any supplements whatsoever, but if you’re willing to spend some money to get the most out of your training, then adding the right supplements makes sense. In case you don’t want to throw in for everything I recommend in this chapter (and I totally understand—it’s not cheap), here’s how I would rank them in overall importance and worthiness: • Vitamin D • Multivitamin • Fish oil • Protein powder (if necessary to hit your daily protein needs) • Spirulina • Creatine • Pre-workout or NO-booster • Glutamine And if you’re dieting to lose fat, here’s how I would rank the fat-loss supplements: • Caffeine • Fat burner (if it’s properly formulated, as it will contain much of the below) • Synephrine • Yohimbine and BCAAs (if you’re training fasted) • Green tea extract • Forskolin • 5-HTP And again, check out the bonus report if you’d like to see which brands and products I specifically use and recommend.
Image of page 305
SECTION VI: THE BEGINNING
Image of page 306

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

23 FROM HERE, YOUR BODY WILL CHANGE Your love for what you do and willingness to push yourself where others aren’t prepared to go is what will make you great. — LAURENCE SHAHLAEI So…I guess this is it, right? We’ve reached the end… No way. You’re in a process now—and yup, it has already begun—of proving to yourself that you can transform your body faster than you ever believed. Within your first three to four months of training, you’re going to know with absolute certainty that you can follow what you’ve learned in this book to build the body of your dreams. It’s pretty cool to realize that you do have the power to change your body—to get big, lean, strong, and healthy—and that you are in complete control of how your body looks and performs.
Image of page 307
Image of page 308
This is the end of the preview. Sign up to access the rest of the document.
  • Winter '17
  • Santos O'Neill Garcia
  • History

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern