Below you'll find a few goal specific supplement plans. One key point we'll reiterate over and over is that supplements are not to replace proper nutrition and intense training, but to be used in addition to. If you don't have the latter down, then supplements will only be a waste of money for you. However, if your training and nutrition are on key these supplements can certainly help you reach your goals. Also, these suggestions are just guidelines and you may want to cater them to your own liking. For example, you may choose a plan below but want to add a supplement, or cut a particular supplement from that plan. If you don't have much experience with supplements, start out with the 'Basic Supplement Plan' below.

In regards to amounts, start out by following the product labels. Some feel the need to take mega-doses of supplements, but more isn't always better. Also, you'll notice many supplements below are to be taken pre/post workout. Our recommendation for non-training days is to take only 1 serving of pre/post supplements that day, or don't take any pre/post workout supplements that day.

Basic Supplement Plan

Supplement	Best Times to Take	Recommended Dose
Whey Protein	Pre/post workout	20/40 grams
Creatine	Pre/post workout	5-10 grams
Glutamine	Pre/post workout, before bed	5 grams

Tried-and-True Supplement Plan

Supplement	Best Times to Take	Recommended Dose
Whey Protein	Pre/post workout	20/40 grams
Creatine	Pre/post workout	5-10 grams
Glutamine	Pre/post workout, before bed	5 grams
BCAAs	Pre/post workout	5 grams
Flaxseed Oil	With last 2 meals of the day	1 serving

Fat-Loss Supplement Plan

Supplement	Best Times to Take	Recommended Dose
Whey Protein	Pre/post workout	20/30 grams
Carnitine	3 times a day (1 pre workout)	4 grams
CLA	3 times a day with meals	1 serving
Flaxseed Oil	3 times a day with meals	1 serving
Caffeine	Pre workout, midday	200mg

Lean Muscle Supplement Plan

Supplement	Best Times to Take	Recommended Dose
Whey Protein	Pre/post workout	20/40 grams
Beta-Alanine	Pre/post workout	5 grams
Citrulline Malate	Pre/post workout	3 grams
Arginine	3 times a day (pre/post workout)	3 grams
Glutamine	Pre/post workout, before bed	5 grams
Flaxseed Oil	With last 2 meals of the day	1 serving

Mega Mass Supplement Plan

Supplement	Best Times to Take	Recommended Dose
Whey Protein	Pre/post workout	40/60 grams
Casein Protein	Before bed	50 grams
Creatine	Pre/post workout	10 grams
Glutamine	Pre/post workout, before bed	7 grams
BCAAs	Pre/post workout	5 grams