You can't out-train a bad diet. Especially not when you're trying to move 140 kilograms.
On training days. ~3,200 kcal total.
Monday — training day at 7 PM.
Minimal, evidence-based only. No snake oil.
40g post-workout and on high-demand days. Hits daily protein targets without eating a fifth chicken breast.
5g daily. No loading phase. The single most evidence-backed supplement for strength athletes. Non-negotiable.
4000 IU D3 daily. Essential for testosterone, bone health, and immune function — especially in winter.
3g EPA/DHA daily. Joint health, inflammation reduction, and general cardiovascular support.
200mg pre-workout on heavy days. Black coffee preferred. No fancy pre-workouts — just the molecule that actually works.
BCAAs, testosterone boosters, fat burners — saved the money. Spent it on better food instead.