My Supplements List

Lisa’s Supplement List

Welcome to the weird little world of bodybuilding!  These were the supplements I took to lose 50 lbs. and gain lean muscle mass.  Please note I don’t take them non-stop.  When I’m not training for a competition the only supplements I take are a multivitamin, BCAA and L-glutamine.   My trainer also reviews my supplement list during different phases of training and adjusts the dosage based on my body weight and how I’m reacting to them.

Big ol‘ disclaimer:  I’m not a doctor, scientist, dietician or personal trainer.  Just like vitamins, most of these supplements say their information has not been reviewed by the FDA.  If you want to take supplements, talk to your doctor first. 

Pre-Cardio Workout

• BCAA – 1 scoop with 8 oz. water.   BCAA Stands for Branched Chain Amino Acid.  Amino acids are the building blocks of protein.  This helps your body recover faster from the muscle tears that occur when you lift weights.
• Tonalin CLA 1000 – 2 softgels before morning cardio.  This is for people who tend to hold fat around their midsection.  (Like me…)  It’s supposed to reduce fat and enhance lean muscle mass.  It helps you to feel full.
• L-Carnitine – 500 mg – 1 capsule before morning cardio.  It is an amino acid that helps to burn body fat and produce energy.
• Chromium Picolinate –  500 mcg – 1 capsule daily with food.  This is a mineral that aids in metabolism.  It is used to decrease appetite, increase calories burned, increase lean muscle mass and reduce fat.

Pre-Weight Training Workout

• 1 scoop Isopure with water
• BCAA – 1 scoop with water

Isopure –The main ingredient is whey protein isolate.  This helps your muscles recover faster and helps you feel full.  It is nutritionally dense (meaning there are a lot of calories in a small serving) and low in saturated fat, cholesterol, sodium and added sugar.  This is one of those multipurpose protein shakes.  As a meal replacement, it can be used for weight lose goals.  If you take it more often it can help you gain weight to grow lean muscle mass.  The serving size is two scoops, but my trainer only has me use one scoop to keep my calories and protein levels in proportion to my height and weight.

All Other Supplements

• L-Glutamine – take 1 scoop with 8 oz. water before each meal.  This is an amino acid, essential to muscle growth and helps reduce the rate of muscle breakdown.
• Creatine – ½ teaspoon with 8 oz. orange juice.  Note:  Only take this for 4-6 weeks and then stop so your body does not grow dependent on it.  The dosage is supposed to be 1 teaspoon but my trainer tells his female clients to cut that in half because creatine makes your body retain water.  The benefits of creatine are to help you combat muscle fatigue so you can train longer and harder.
• Multi-vitamin – 1 capsule per day.  This is pretty standard.  My regular doctor told me to take this too.
• Vitamin D, 2,000 iu –1 capsule daily with food.   This helps you absorb calcium and is essential for bone, muscle, nerve, and immune system health.
• Vitamin C – 1,000 mg with rose hips – 1 capsule daily with food.  This is an antioxidant and is essential for bone, connective tissue, and skin health.
• Milk Thistle – 175 mg – 1 capsule 3 times a day with food.  Aids in liver function by removing toxins.
• Calcium – 1 capsule daily with food.  My regular doctor told me to take this too once I turned 35.  It helps reduce bone loss, which is common for women.
• Uncle Udo’s Oil – 1 tablespoon 2 times a day with food.  This is an omega fatty acid to help the immune system.
• Lean EFX – 1 capsule per day upon waking with food.  Do not take too late in the day.  This is a fat burner to help with weight loss.
• Up Your Cuts – 1 capsule per day with breakfast.  Do not take 6 hours prior to bedtime.  This is a thermo fat burner that raises your body temperature.
• Casein – 1 scoop with 8-10 oz. water.  This is a slow digesting protein taken before bed to provide a steady stream of amino acids to your bloodstream while you are sleeping so you do not lose muscle mass over night when you are not eating.

There you have it!  This is what I take to train for a fitness competition.  If you are interested in finding out more talk to your doctor.  Some good online sources of information about bodybuilding supplements are bodybuilding.com, WebMD, and Livestrong.com

Lisa

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