These findings suggest that BCAA supplementation produces a net anabolic hormonal
profile while youre training and afterward. These are two of the most important times of
day.
BCAA Protocol
Here is how I recommend you dose BCAAs.
One serving before training, one serving during training.
D-Aspartic Acid
D-Aspartic Acid is an amino acid that naturally increases the
production of the messenger hormone LH, Luteinizing
Hormone. This signals your testes that its time to produce
more testosterone. Researchers actually found that three grams
of D-Aspartic Acid raises testosterone levels by 40%. This is
crazy! And its why youre going to want to include D-Aspartic
Acid in your supplementation regimen.
Taking a supplement that is based on an amino acid
found naturally in the body increases the production of
the messenger hormone LH and the muscle building
testosterone in the pituitary gland and the testes, by
enhancing the cellular production of signal molecules
that control the secretion of LH and testosterone.
http://www.ergo-log.com/dasparticacidtestosterone.html
D-Aspartic Acid Protocol
Here is how I recommend you dose
D-Aspartic Acid:
Take 3 grams with breakfast.
Zinc
Mega dosing Zinc gives you up to 40% more free testosterone. In a study performed by
Selcuk University in Turkey, ten male wrestlers were given a daily dose of three
milligrams zinc sulphate per kilogram of body weight. After four weeks the athletes had
40% more free testosterone in their blood stream than they had prior to the study.
If you give athletes a daily dose of 3 mg zinc sulfate [appr. 1 mg elemental zinc]
per kg bodyweight, after four weeks theyll have 40 percent more free
testosterone in their blood.
http://www.ergo-log.com/zinctest.html
Zinc yields a huge boost from a very simple, very inexpensive supplement. Youll want to
include zinc in your supplementation program.
Zinc Protocol
Here is how I recommend you dose Zinc:
Take 50 milligrams with breakfast.
Vitamin D3
Vitamin D3 is proven to increase testosterone
levels. A bunch of studies have been done on
this and basically the way it works is that the
male reproductive tract is a target tissue for
Vitamin D. For various reasons, which you can
read about in the studies, when you supplement
with D3, your body automatically produces more
testosterone.
The male reproductive tract has been
identified as a target tissue for vitamin D,
and previous data suggest an association
with testosterone levels in men.
http://www.ncbi.nlm.nih.gov/pubmed/211
54195
Vitamin D Protocol
Here is how I recommend
you dose Vitamin D3:
Take 5,000 IUs before bed.
Ginger
In a study of healthy males conducted at a university, supplementation with Ginger did
two really incredible things. First, it boosted testosterone by 17%, nearly 20%, which is
not too shabby. Second, and even more incredible, is that it boosted Luteinizing
Hormone levels by 43% as well.
Ginger raised testosterone levels by a whopping 17% in healthy males at a study
conducted in the University of Tikrit, Iraq. Ginger also boosted luteinizing hormone levels
by a staggering 43%! Thats quite an amazing result from a single spice.
http://www.ergo-log.com/ginger-boosts-testosterone-levels-in-human-study.html
Ginger Protocol
Here is how I recommend you dose Ginger:
Take 250 to 500 milligrams with breakfast, lunch and dinner.
Whey Protein
Almost everyone has heard of whey protein. In 1997 French researchers published a landmark study
about wheys ability to stimulate muscle protein synthesis. In laymans terms muscle growth.
One researcher reported that when subjects consumed a whey protein drink protein synthesis by
almost 70%. However, when subjects consumed casein protein drinks, protein synthesis increased
by only 30%. Scientists attributed this dramatic difference to wheys rapid rate of digestion.
Furthermore, whey protein boosts protein synthesis because its an extremely rich source of BCAAs,
including Leucine, Isoleucine, and Valine.
Leucine is the really important one here. Research suggests that it acts much like the key to your car
in terms of turning on the powerful engine of protein synthesis. In the supplements for testosterone
section I recommended that you take BCAAs for the purpose of boosting your testosterone. Youre
going to be getting all these, but you should also supplement with whey protein.
Regardless of which form you use, pure or blended, concentrate or hydrolyzed, whey protein is
undoubtedly the king of protein supplements. There's a hulking body of research that suggests
whey is better at stimulating muscle protein synthesis (the process that ultimately produces bigger
and stronger muscles) than soy or casein.
Whey is a fantastic muscle builder for several reasons. The first is its rapid rate of digestion. Whey is
the fastest-digesting protein powder a man can buy. Once whey is down your gullet, its amino acids
- the building blocks of all proteins - break down rapidly and are absorbed into the bloodstream.
Your blood then escorts these amino acids to muscle tissue, where they can quickly ignite protein
synthesis.
Whey protein also boosts blood flow to muscle tissue, which is another secret to its proteinsynthesis power. Increased blood flow enhances the delivery of nutrients, including glucose
(energy), amino acids, and oxygen. These nutrients support muscle growth and spur recovery after a
workout.
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HMB
Now lets talk about another supplement that is fantastic. Its not talked about too much
because its not one of those things that you can feel, but study after study and personal
experience has proven that over a 12-week period this supplement is going to be great for
you. Again, its not as sexy as something that makes you feel a punk. There is no caffeine in
it. You dont get a higher sex drive. People forget about this one, but its super important.
That is HMB., or hydroxyl methylbutyrate. Here is how it works:
During exercise, muscles are damaged, causing muscle protein to break down. HMB,
a metabolite of leucine (a branched-chain amino acid), helps prevent protein
breakdown. Taking protein and amino acids after a workout can help replace lost
protein, and build more. The presence of HMB signals muscle cells to preserve the
existing muscle, thereby promoting additional muscle growth and faster muscle
development and recovery. This helps you build muscle mass, muscle strength, and
muscle endurance.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2245953/
Beyond this, I just want to let you know that more and more research is being done on
HMB and every single study Im reading is coming up with HMB as a winner. Thats why Im
actually currently increasing the amount of HMB I take, so I highly recommend this
supplement.
HMB Protocol
Here is how I recommend you dose HMB:
Take 1,000 milligrams with breakfast, lunch and dinner.
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CLA
CLA is Conjugated Linoleic Acid. Its got some great science behind it. Results showed that
after single strength training session there was a larger increase in testosterone in the CLA
group than the placebo group. The CLA group also had a more favorable testosterone to
cortisol ratio.
The difference in anabolic response between the CLA and placebo group was not dramatic,
but that may be due to the short supplementation period and the fact that the training
protocol was all upper body exercises and may not have included sufficient intensity to
elevate testosterone substantially.
http://www.poliquingroup.com/Tips/tabid/130/EntryId/1251/Tip-362-Boost-CLAIntake-To- Lose-Fat-and-Increase-Anabolic-Training-Response.aspx
CLA Protocol
Here is how I recommend you dose CLA:
Take 1,000 milligrams with breakfast, 1,000 milligrams with lunch, 1,000
milligrams with dinner.
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Crea tine
The final and probably most researched and proven supplement on the market today is
creatine. So, its only natural that I had to include this into the Muscle Building Section.
Creatine is used to increase the amount of creatine phosphate in muscle tissue. Creatine
phosphate is then used to replenish ATP, which is essentially an energy source for activities
that require quick bursts of energy, such as resistance training and sprinting. The more
creatine phosphate you have, the more ATP can be replenished during periods of
maximum exertion. This means you can push harder and longer in your workouts due to
creatine increasing the pace of energy production within your muscle cells. Remember,
more power and strength equals more weight being lifted, more volume and in turn more
lean muscle growth! Check out this recent study combining creatine with HMB:
In this Polish study 40 subjects with given creatine and HMB along with a weighttraining regimen. After the three weeks the placebo group had gained 0.9 kg lean
body mass, the creatine group 1.8 kg, the HMB group 1.2 kg and the creatine+HMB
group 2.4 kg. The first table below shows the results. The second table shows that
the maximal weight the four groups were able to use for the exercises increased in
total by 20, 57, 59 and 72 kg respectively.
http://www.ergo-log.com/creatine-plus-hmb.html
Creatine Protocol
Here is how I recommend you dose Creati ne:
Take 5,000 milligrams (5g) Post Workout.
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