Gaining muscle can be done with a range of workouts, and a range of food. Adding rice, quinoa and milk are all options, depending on the goals that you have set.
Adding supplements to a solid nutritional base can enhance muscle gains and strength. Some supplements recommended in the book help muscles grow more quickly, while others help to limit any fat gain as muscles develop.
The supplements recommended in the book are the following:
- Alpha Lipoic Acid
- Creatine Monohydrate
- Cissus Quadrangularis
These can be taken in combination for dramatic effects. You might recognize one of the above from the PAGG stack – the ‘A’ of the stack is Alpha Lipoic Acid. These supplements are a little different to the PAGG stack, however, as they are aimed at someone who is gaining muscle through workouts and adequate nutrition.
Alpha Lipoic Acid is taken as it may help divert more energy into the muscles, rather than into fat storages, so it is taken before meals. Generally taken at around 300mg per dose.
ChromeMate is taken at the same time as Alpha Lipoic Acid, to help maintain even blood sugar levels, and prevent spikes which result in Insulin secretion. This is taken at 200mg per dose.
Creatine Monohydrate is a common supplement taken for muscle development. It is taken morning and night, at around 3g per dose. It can also be taken after a workout.
Glutamine, though less necessary, can be taken after a workout to speed recovery and alleviate muscle soreness after a workout. The book suggests 20g in one dose immediately after a workout.
Cissus Quadrangularis is the fat-fighter that Tim took on his trip to Asia, and believes it prevented him from gaining fat whilst eating a mainly rice-based diet for a number of weeks. Unlike his travelling partners, he maintained a low percentage of bodyfat despite eating a diet consisting mainly of carbohydrates (which would normally lead to fat gain).