Toby’s Supplements

Here is a quick blog post detailing the supplements used during Toby’s transformation.  Before you read on, please be aware that the outstanding results were predominantly down to a strict and consistent diet and an extremely intense and carefully programmed exercise regime.  In terms of supplements, we just stuck to the absolute basics…

 

Whey Protein

Whey protein shakes were taken post training only.  At all other times, adequate protein was obtained from whole foods in order to maximise the intake of micronutrients and fibre.

 

Essential Amino Acids

15g of EAAs were consumed before and during each training session to promote anabolism and a favourable hormonal environment for muscle gain.  Powdered EAAs were mixed in water and sipped before and throughout the workouts.

 

Creatine Monohydrate

Creatine has been proven to be the single most effective nutritional supplement for increasing high intensity exercise capacity and lean body mass during training.  Following a loading phase, Toby took 5 grams per day.  On training days, this was added to his post workout shake.

 

Vitamin D

There is overwhelming scientific evidence supporting the use of vitamin D for optimal health, fat loss, muscle gain and performance enhancement.  Vitamin D deficiency is extremely prevalent, there are some quite dramatic statistics available!  Toby supplemented his vitamin D intake with 4,000 IUs each morning with breakfast.

 

Zinc

Zinc plays a primary role in anabolic hormone production and insulin health.  Higher levels of testosterone and improved insulin sensitivity both contribute to lean muscle gain and fat loss.  Toby took 15mg of zinc citrate each morning.

 

Magnesium

Magnesium is another mineral that is chronically deficient in most people.  It has been linked with a whole host of health benefits.  Most important to us was improved sleep, testosterone output and protein synthesis.  Toby used magnesium oil before bed each night.

 

Fish Oil

Toby took high doses of fish oil daily to support healthy cell membranes and insulin sensitivity.  Fish oil is also thought to improve training focus, and reduce stress and inflammation.