PLATEAU BUSTER 4: CREATINE
SURGE DOSE | To load muscle cells quickly and efficiently with creatine, a seven-day surge is critical for those who are just starting to take the supplement. Follow this advice even if you have been taking the supplement for a while, to ensure that your muscles are loaded properly. Take 5 g with breakfast, lunch, preworkout, postworkout and with dinner.
MAINTENANCE DOSE | Take 3-5 g pre- and postworkout.
PLATEAU BUSTER 5: GREEN-TEA EXTRACT
EGCG also helps to enhance metabolism and increase the amount of fat utilized for fuel. Combine that with the caffeine in green tea — some brands may have 30-40 milligrams (mg) per eight-ounce cup — and you have a potent natural metabolism booster.
SURGE DOSE | Drink one cup of green tea at breakfast, lunch and dinner. At midday, before workouts and after workouts, take a supplement form that supplies 250-500 mg of green-tea extract standardized to 50% EGCG.
MAINTENANCE DOSE | Drink one cup of green tea with breakfast. At midday and before workouts, take a supplement form that supplies 250-500 mg of green-tea extract standardized to 50% EGCG.
PLATEAU BUSTER 6: WHEY PROTEIN
SURGE DOSE | Take 40 g before breakfast, an hour after lunch, before workouts, after workouts and an hour after dinner.
MAINTENANCE DOSE | For maintenance, it’s 20 g before workouts and 40 g after workouts, as well as other times of day when your protein intake from wholefood sources is not optimal.
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