Add mass, maintain energy and stay healthy

Morning

• Arginine 3 to 5 grams
• Glutamine 2 to 5 grams
• Multi-vitamin 1 dose
• Fish/EFA 1 dose

Lunch

• Fish/EFA 1 dose

Pre-workout

• Whey Protein 20 grams
• Creatine 3 to 5 grams
• Arginine 3 to 5 grams
• Glutamine 2 to 5 grams

Post-workout

• Whey Protein 20 to 40 grams
• Creatine 3 to 5 grams
• Glutamine 2 to 5 grams

Dinner

• Multi-vitamin 1 dose

Before bed

• Arginine 3 to 5 grams
• Glutamine 3 to 5 grams