Creating the Perfect Bulking Stack

By Mark Marcou

If you are considering the above you need to know what to take and when. You should also know that supplements are good however food is imperative for adding mass. Let’s look at the supps for mass:

Creatine – BBW monohydrate, BBW CEE, BBW Gluconate - Is used to increase size, strength and athletic performance. Several forms of creatine supplement exist - from creatine monohydrate, kre-alkalyn, creatine gluconate, magnesium creatine chelate and creatine ethyl ester (CEE). This should be taken Post Work Out(PWO) in your PWO shake on workout days or preferably at breakfast on non workout days. I would opt for 5-10 grams each day.

Protein WheyBBW Premium Whey Protein-   the basic building block to putting on muscle i generally use 2 each day. One upon waking and one PWO.

Casein (milk) Protein – BBW Premium Casein - This form of protein clots in your stomach to allow for a steady release of protein over a longer period of time. I take one pre bed with some good fats.

BCCA – BBW Excel - Countless studies have demonstrated the effect BCAAs have on reducing fatigue and increasing energy levels. BCAAs can help you workout harder, for longer. We go further than just BCAAs however, adding Citruline Malate and Vitamin B6 into the mix. In combination, this ensures Excel is ideal intra or pre-workout drink providing excellent pumps and a reduction in fatigue without the use of stimulants. I take one serving during my workout

ZMA – BBW ZMA - is a synergistic combination of Zinc, Magnesium and Vitamin B6. It's designed to promote recovery from exercise, improved rest and sleep. To be used pre bed half hour before your bed time shake to avoid the diary from the milk protein effecting the digestion of the ZMA.

BBW Caffeine – won't help you put on mass however will give you a pre workout kick to maximise your session. It is a central nervous system (CNS) stimulant that can helps improve alertness, allows for more intense mental focus, and increases that "energetic" feeling you need to push yourself hard during a workout!

Bodybuilding Warehouse Maltodextrin – is a High GI carb to be taken at times where you need fast energy or to aid recovery, suck nutrients and water in to the muscle PWO and extra cals. I take this in my PWO shake i adopt a 1:1 ratio of carbs to protein e,g 50g of protein to 50g of Malto. I take one serving during my workout out in my BBW EXCEL BCCA drink and one serving with my PWO shake.

Mass Gain Powders - are powdered, high-calorie, protein rich meal replacements that can be used to increase your total daily calorie intake. Bodybuilders and athletes often have to "bulk up" to gain muscle mass, increase their strength or improve sporting performance. Adding muscle mass and size can be very challenging - often the hardest part of this challenge is getting in enough food! By using a mass gainer you'll be consuming only high-quality calories - mass gain shakes are high in protein, carbohydrates, and low in bad fats. Many mass gainers also have added pro-biotics and glutamine which can help improve digestive health and recovery respectively. I use one full serving of Boditronics Mass Attack Juggernaut 60-90 minutes pre workout.

Essential Fatty Acids (EFA) –The essential fatty acids are called 'essential' fatty acids because they are necessary for life. The body cannot make EFA's for itself nor can it store them, so we need a regular supply in our food. Essential Fatty Acids are converted by the body into prostaglandins and other chemicals - all of which are needed constantly by most tissues in the body and for essential body processes. Many people are deficient in these valuable oils.

Polyunsaturated Essential Fatty Acids include:

Omega 3, Omega 6 & Omega 9

Why we all need Essential Fatty Acids (EFA)

In addition to providing energy, Essential Fatty Acids are part of the structure of every cell in our bodies. We need them to achieve & maintain a healthy heart; but they are also essential for a healthy brain, for healthy function of other organs, eyes, skin, joints, hair & immune system.

Other supplements to consider:

Natural testosterone booster – These are non hormonal boosters that can be taken on a bulk to increase protein synthesis and raise aggression and libido- Best to phone in for advice if interested.

Pre Workout Formulas- e.g Warrior Rage, Gaspari Super Pump or BSN NO Xplode etc etc. These supplements will give you the pre workout kick up the back side needed to set your workouts on fire.  The stim effect may wear off as user builds up a tolerance to the pre workout formula.

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