Swimsuit Season, Weight Loss, Nutrition, and Supplements...Pt. 2

So, last week I talked to you about your nutrition.  In the past I have given complicated formulas and long drawn out explanations.  Last week I made it simple and straight forward and you need to get that going if your ever going to reach your weight loss goals.  No amount of supplements or exercise will ever trump having a dialed-in diet, you have to fuel your body well FIRST.

All that said, everyone wants to know what I take, what THEY should take and what works the best when it comes to supplements.  So, without further ado, here are my supplement recommendations.

Part 2: Supplements

First I'll say this; there's really no "best" supplement.  All of them from every brand have their place and purpose and different folks react differently to different formulations, it's why there are so many different companies and products out there.  There are some I would call "bad", but that's because I'm not into taking banned substances while some folks don't mind it as long as they get the results they want.  For most folks, a simple stack based on your goals will suit you just fine.

So let's start with maybe my least favorite, but most asked question: what do you take?  Here is what I take and when I take it.

First Thing in the Morning: Driven Whey Protein, Allmax CarbIon, Optimum Nutrition AmiN.O. Energy, Extreme Endurance

During A.M. Cardio: Driven Amino

With Breakfast: Animal Pack, Driven Fish Oil

Pre-Workout: Driven PreWOD

Post Workout:  Driven Whey Protein, Allmax CarbIon

Right before Bed: Extreme Endurance

Basically what I take is what I would call a "Performance Stack".  I'm not concerned about losing weight or adding mass, I'm focused on performing well.  I do CrossFit, Spartan Race, Battle Frog, Warrior Dash, and a myriad of other sporty endeavors that require me to do a lot in a diverse range of athletic ability so that is my focus.

So, what else is out there?  What if I have different goals?  What should I do?  Should I take a fat burner?  Should I still take protein?  Here are some generic stacks that I put together:

- Performance Stack: What I take.  Guys or gals can do this one.  Amounts for protein are size and workout frequency dependent.

- Weight Loss Stack:  Driven Whey Protein, Allmax CarbIon, MultiVitamin, Driven Fish Oil, Driven PreWOD, Driven Amino, Fat Burner

For this stack pick a Men's or Women's specific multi to fill in nutritional gaps.  I like RAW One in this case for many reasons, but mostly because it fills the job and is inexpensive comparatively. You can also check out Optimum Nutrition for their Men's and Women's multi as well as Irwin Naturals.  Filing in nutritional gaps is important and a multivitamin does that job well.  As for the fat burner, my favorites here are QuadraLean from RSP, Lipo6 Black Ultra Concentrate (there's a men's and women's), and MusclePharm Shred Matrix.  Again, the amounts of the protein, CarbIon, and Amino are workout frequency dependent as well as being dependent on the aggressiveness of the weight loss schedule you want to chase.  The PreWOD may also get cutout as some fat burners suggest you not take any other caffeine for the day.

- Mass Add Stack: Driven Whey Protein, Allmax CarbIon, Animal Pack, Driven Fish Oil, Driven PreWOD, Driven Amino, Mass Gainer

Nearly the same stack the weight loss stack, with some MAJOR differences.  No fat burner here, stick with the Animal Pak as a multi, and you now get to choose a mass gain product.  My favorites are Optimum Nutrition Pro Gainer, MHP Up Your Mass, Universal Nutrition Real Gains, and BSN True Mass 1200.

No matter what you do your plan MUST be specified, timed, and CONSISTENT.  That's the key here.  Taking it a few times here and there isn't going to do the trick.  It has to be consistent and done for AT LEAST 90 days before you start seeing results.  And you won't see anything major for near 6 months.  Sorry folks, it's reality.  When you start out you may see some fast change, even with in the first 2-6 weeks and it can be encouraging until you hit the slow down.  Then it can be DIScouraging and you'll feel like you want to quit.  Don't.  Stay the course.  If you couple one of these with a great nutrition schedule your goals will start feeling more and more in reach (see last weeks blog about nutrition).

And here is where I will insert my only sales pitch; if you want to build a personal stack or are interested in purchasing one that I mention in the article, email me at brandon.garcia@crossfitcrossroads.com because in many cases as a gym owner I can leverage some discounts and save you some money.  Also, we offer nutritional guidance so we can figure out the right food and supplements for you.

*A quick note: no, I am not sponsored by Driven Nutrition or any of these companies, I just really like a few of these products.  I chose each of these products based on my experience with them, overall company reputation, and reviews from pros who use them.

Next week, part 3.  The exercise part.  Yes it is necessary.  No I will not tell you you MUST drink the CrossFit kool-aid.  I will tell you some easy ways to WORK toward your goal while you stay focused on your nutrition.