LEVEL 2
BREAKING-THE-PLATEAU STACK

The addition of the following three supplements is intended to help you break through plateaus in strength and body mass. Total calories will be increased (by 500–1,000 calories per day) at this level, so adjust your diet to meet your weight-gain goals. (Editor’s note: Stay at this level for 8–12 weeks before progressing to the next stack.)

Weight Gainer

In this stack, a high-quality weight gainer replaces WPI from “The Foundation” list. This need for substitution is based on the fact that you require adequate beneficial calories to gain mass without packing on significant amounts of bodyfat. Weight gainers make it easy to add 500–1,000 high-quality calories per day, ensuring the body is getting all it needs for growth. It’s very important to choose a product that’s composed of a blend of high-quality proteins like whey protein isolate, micellar casein and egg albumen. Each serving should include more than 50 grams of protein, modest amounts of carbohydrates and a blend of high-quality healthy (unsaturated) fats (e.g., flax oil, CLA, fish oil, etc.). Steer clear of products with more than 50% of its carbohydrates derived from simple sugars (e.g., high-fructose corn syrup, sucrose, glucose, etc.), but try to find products that contain waxy maize or dextrose as their core carbohydrates.

*Depending on your caloric needs, you may want to split or increase serving size.

Before Your Workout: Drink one 250–500-calorie shake 30–60 minutes before training.

After Your Workout: Drink one 250–500-calorie shake immediately after training.

Beta-Alanine

Beta-alanine has been around just long enough to have a very strong backing by the research community. In fact, the compounding scientific support for beta-alanine as a strength-training supplement suggests that it may be the next big thing in ergogenic aids. Beta-alanine is a non-proteinogenic amino acid (meaning it’s not involved in protein synthesis), but it’s the rate-limiting substrate in carnosine formation within the body.

Scientists became interested in boosting skeletal muscle carnosine years ago based on two scientific findings: First, carnosine levels are highest in powerful fast-twitch muscle fibers compared to aerobic slow-twitch muscle fibers. Second, animals with the capacity for prolonged high-intensity muscle output have elevated muscle carnosine levels.

There’s also complementary evidence from human studies, where quadriceps muscle biopsies from bodybuilders had much higher carnosine levels compared to biopsies from untrained subjects. In terms of performance, a recent study showed that 2–4 weeks of beta-alanine ingestion increases vastus lateralis carnosine concentration by more than 60%. This finding correlated with improved muscular force production and decreased muscular fatigue in those who took beta-alanine compared to those who received a placebo. Other supporting evidence comes from studies illustrating that prolonged beta-alanine ingestion combined with weight training (for months) results in augmented increases in strength and lean body mass.

Before Your Workout: Take 2–3 grams 30 minutes before training.
After Your Workout: Take 2–3 grams immediately after training.

Citrulline Malate

Citrulline malate is a compound that contains citrulline (a non-essential amino acid found naturally in watermelons) and malate (a Krebs cycle intermediate found naturally in apples). This compound provides the body with a potent and bioavailable form of citrulline that’s been scientifically shown to increase time to exhaustion by decreasing exercise fatigue. The mechanisms by which bodybuilders benefit from citrulline malate ingestion are threefold: 1) it aids in the production of arginine (a precursor to nitric oxide) to promote greater muscle blood flow and anabolic environment (see Arginine); 2) it increases the rate of phosphocreatine and ATP production (for energy); and, 3) it acts as a buffer in active muscles by reducing ammonia and lactic acid levels during training. A recently published double-blind, placebo-controlled study demonstrated that ingesting a single dose of citrulline malate one hour prior to bench-press training resulted in a 53% increase in the number of reps completed at 80% 1RM and a 40% decrease in muscle soreness (24 and 48 hours after the chest workout).

Before Your Workout: Take 5 grams before breakfast and another 5 grams before training. Both doses should be taken on an empty stomach.
After Your Workout: Take 5 grams before bed.

LEVEL 3
OVER-ACHIEVER STACK

The addition of these supplements is intended to increase anabolic hormone release and bioavailability. This combination works synergistically with the stacks from earlier levels, thus driving anabolism through to peak levels. This is by far the most advanced addition to your current supplement regimen, but these products will definitely help push your physique to the next level.
Whey Protein Hydrolysate (WPH; replaces Weight Gainer from Level 2)
This addition replaces the post-workout weight-gainer shake from Level 2.

Whey protein hydrolysate is produced from WPI by enzymatic degradation (hydrolysis). The basic process involves using special enzymes to predigest the proteins in WPI so that it contains very small peptide fractions, or short chains of amino acids. This results in a specialized protein supplement that digests easily and enters the blood almost immediately upon ingestion. Because WPH is absorbed high in the gastrointestinal tract, it’s the fastest digesting protein source available. This feature is advantageous to bodybuilders, as research indicates that the faster amino acids enter the blood after training, the more robust the anabolic response. As well, WPH ingestion drives water into muscle cells (cell-volumizing effect), speeds recovery, and its high immunoglobulin fractions support the immune system.

Before Your Workout: Based on your goals, use weight gainer or WPI as described earlier.
After Your Workout: Drink a shake containing 25–30 grams of high-quality WPH immediately post-workout.

Dextrose

This D-form of glucose is a small monosaccharide and one of the simplest sugars; thus, it’s digested high in the gastrointestinal tract (beginning in the mouth). The ultra-rapid absorption rate of dextrose makes it the most potent sugar-based stimulator of insulin release from the pancreas. Therefore, dextrose is an ideal post-exercise carbohydrate that will increase insulin production to drive sugars into depleted muscles and carry other supplements with it (e.g., creatine, amino acids). In addition, insulin is one of the body’s most anabolic hormones, so combined with fast-absorbing protein (like WPH), dextrose serves as an anabolic muscle builder.

Before Your Workout: Not recommended
After Your Workout: Mix 25–50 grams of dextrose into your WPH shake and drink immediately after training.

Cinnulin-PF

This is a patented water-soluble cinnamon extract that’s scientifically proven to increase insulin sensitivity, therefore maintaining blood sugar and lipid profiles. It was originally tested in pre-diabetic and diabetic populations, but has recently been shown to benefit bodybuilders when ingesting large amounts of simple sugars (like dextrose). Thus, the addition of Cinnulin-PF to this stack will work in synergy with dextrose to promote increased glycogen storage and recovery. Further, a recent study reported that subjects who took Cinnulin-PF had increased lean mass and exhibited trends in markers for increased power and strength.

Before Your Workout: Not recommended
After Your Workout: Take 250 milligrams of Cinnulin-PF immediately post-training with your WPH and dextrose.

D-Aspartic Acid

D-Aspartic Acid (D-Asp) is found in human neuroendocrine tissues and has recently been shown to regulate hormone secretion and release. In the pituitary and in testes, D-Asp is synthesized by a D-aspartate racemase, which converts L-Asp into D-Asp and has been shown to play a key role in regulating levels of luteinizing hormone (LH, an important signaling hormone for testosterone production/release), testosterone and sperm production. A recent human study in men showed that approximately 3 grams of D-Asp per day taken for 12 days increased serum LH levels by 33% and testosterone levels by 36%. Remarkably, hormone levels remained elevated five days after cessation of supplemental D-Asp. You already know testosterone is the key hormone involved in muscular growth and strength, and D-Asp supplementation seems to be a potent means to achieve a safe and natural boost.

Before Your Workout: Take 1.5–2 grams with breakfast.
After Your Workout: Take 1.5-2 grams with your post-workout meal.
L-Carnitine L-Tartrate (LCLT)

LCLT has been recently shown to increase androgen receptor expression in skeletal muscle and modulate hormone production in the body. Androgen receptors are those that testosterone interacts with to increase muscularity and strength. In a fairly current study, researchers from the University of Connecticut (Storrs) illustrated that LCLT supplementation for 21 days increased androgen receptor density and LH secretion (a signal for natural testosterone production). In addition, a subsequent study demonstrated that LCLT supplementation reduced the amount of muscle-tissue damage after training. LCLT will work synergistically with D-Asp to maximize natural testosterone levels and receptor interactions.

Before Your Workout: Take 1 gram with breakfast.
After Your Workout: Take 1 gram with your post-workout meal.

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What a RUSHHHHHHHH!!!!!!!!