Simplifying supplementation for convenience – Need help

[Zeniues]

I’m on the CBL protocol.

So, three shakes a day, supplementing fish oil to every meal etc, is really inconvenient and I would like to dumb it down to something I can sustain without thinking too much about it.

I don’t have any access to Carb Shock or T3 fuel.

So basically my questions are, if I want to optimize a simple supplementation to get the most out of the least:

1) If i’m only having one shake a day per training day, which would be the best one – the PWO?

2) Which supplements should I get? Is Leucine, hydrolisated whey, Whey Powder, Omega 3 fish oil and Creatine enough?

3) Of the above mentioned supplements, when should I ingest them if I only want to do it once per day?

4) What should the mixture look like in terms of grams?

So basically what i’m looking for is.

On Off-day: 1 x supplementation per day.

On Training-day: 1xPWO Shake + 1 x Supplementation.

Basically i’d like the best bang for my buck, while still keeping it simple enough that I can do it indefinitely without inconvenience.

Thanks in advance.

• This topic was modified 8 years, 12 months ago by Zeniues.

[Makoto Tomizawa]

1) yes
2) whey isolate, leucine, creatine, fish oil
3) PWO on training days (fish oil can be taken any time I think); just creatine and fish oil (whenever) on off-days, unless you need to hit your protein number, then you could have a protein shake in the evening but not during the day
4) depends on your body weight, but usually 3-5g leucine, 20-30g whey isolate, 5-10g creatine (unless you want to follow Kiefer’s recommendation for it), 3-5g fish oil (and to clarify, I think it’s 3-5g of omega-3, so if each of your fish oil caps has 300mg omega-3, then you’d need to take 10 caps to get the 3g)

I don’t see a need to supplement on training days besides the PWO, unless, again, you’re struggling to get the macros in.

Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing

[Zeniues]

Thanks man, appreciate it, that’s exactly what I needed to know.

[Zeniues]

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• This reply was modified 8 years, 12 months ago by Zeniues.

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