*** Rate This Supplementation Plan ***

[Leviathan]

Ok... just stopped by GNC and picked up a hell of a lotta stuff that was suggested to me, but I want to hear what you guys think. First off, let me give you a brief overview of my stats and my goals. I'm 20 years old, 6"1', 172lbs. and I've been lifting consistently (3-4 days/week) for 1 year. I also do cardio in the form of martial arts or running 2-3 days a week. My goal is to build about 20lbs. of lean muscle mass (i.e. not fat), but to keep the definition I've earned over the last year in the process. I started eating about 4 meals/day with protein shakes between meals about 2 weeks ago - prior to that I took no supplementation.

Today I purchased Isopure's Whey Protein, GNC Vitamin C 500 tablets (833% D.V.), GNC Vitamin E 400 tablets (1333% DV), and Chromium Picolinate (167% D.V.). I'd like to know when, how much, and how often I should take these supplements to give me the best results.

I know brand names don't usually matter, so I bought mainly the generic GNC blends (except for the Chromium - something called Ultra Ripped by a company named Wielder; and the Isopure Protein which was suggested to me as the most pure of all whey proteins).

I'd really appreciate any advice. I'm still a novice, but I feel I have the dedication.

NOTE: I'm not looking to do competition bodybuilding - so I'm only interested in bulking naturally.

Thanks.

[Cackerot69]

creatine - load for 3 days (10g 2x a day), after loading phase is complete take only post workout (3-5g). only re-load if you are off for more than 4 weeks.

vit C - 2-6g in divided dosages.

vit E - 800-1200IU in divided dosages

whey protein - whenever you need protein, post workout is a good time.

chromium - 200mcg as much as possible. 2 dosages should suffice.

generic vitamins are ok, some companys are not trustworthy, but the ones you bought from are ok.

BTW, GNC is not a good place to shop, overpriced. try an online store, my favorite:

www.dpsnutrition.com

make sure you diet is down too, and your training.