💪 – Cellular Energy & Physical Performance
(Ingredients that support workouts and pump, enhance nutrient delivery, support mitochondrial function, or improve circulation.)
🔥 – Mental Activation & Drive
(Compounds that raise energy, motivation, and general “get‑up”.)
🎯 – Focus & Concentration
(Substances that sharpen attention and cognitive clarity.)
📚 – Memory & Learning Enhancement
(Items with proven support for memory, recall, and brain function.)
💡 – Creativity & Innovative Thinking
(Ingredients that elevate mood, creativity, and flexible thought.)
🌿 – Calmness & Stress Reduction
(Components that promote relaxation, reduce anxiety, or aid recovery.)
Note: Each item is categorized by its primary purposes, though many also exert indirect effects in other areas.
5:30 AM - Wake up
- Food: 1 banana 💪
- Citrulline malate: 2–3 g 💪
- Acetyl‑L‑Carnitine (ALCAR): 500 mg 💪🔥🎯📚
- Pure Cacao: 20 g (for a theobromine and flavonoids boost) 💪🎯📚💡
- Spirulina: 5 g (this is also in the Super Greens mix taken after gym) 💪🔥🎯📚💡🌿
- Optional:
- A Dedicated Gym Pre‑Workout/Pump Formula: Preferably caffeine free 💪
- Green tea: Take if exceptionally tired for L‑theanine, antioxidants, and a low dose of natural caffeine 🔥🌿🎯
- Food: Cereal + Protein Shake 💪
- Tip: Top with blueberries & blackberries plus a sprinkle of flax/chia seeds 💪🔥🎯📚💡🌿
- Base Supplements:
- Creatine: 5 g 💪🔥
- Omega‑3 Fish Oil: 500–1000 mg DHA 📚🌿
- B‑Complex: 1 serving 💪🔥🎯📚
- Super Greens: 5-10 g 💪🔥🎯📚💡🌿
- Multivitamin: 1 serving 💪🔥🎯📚💡🌿
TODO: Multivitamins are usually useless due to low dosages and competition. I should get the individual vitamins and add it to this list.
- L‑Theanine: 100–200 mg 🌿🎯
- Choline (Alpha‑GPC or Citicoline): 300 mg 📚🎯
- Caffeine (Optional): For special occasions or if too tired from gym 🔥🎯
Select ONE of the following optional Day Stacks (do not combine):
- Theacrine: 100 mg – 8:40 AM 🔥🎯
- Optional: Panax Ginseng & Ginkgo biloba (rotate on high‑demand days) – 8:40 AM 💪🔥🎯📚
- N‑Acetyl‑L‑Tyrosine (NALT): 300–350 mg – 11:00 AM 🔥🎯
- Optional Add‑On: Add L‑Tyrosine (250–500 mg) later for sustained release – 2:30 PM 🔥🎯
- Piracetam: 800 mg – 8:40 AM and 12:30 PM 📚🎯
- Optional:
- Uridine & Acetyl‑L‑Lysine – 8:40 AM 📚
- Acetyl‑DL‑Leucine & NAC – 8:40 AM 📚🌿
- Huperzine A: 100 µg – 11:00 AM (cycle 5 on/2 off) 📚🎯
- Optional: Panax Ginseng & Ginkgo biloba (rotate on stress days) – 8:40 AM 🌿
- Rhodiola Rosea: 300–400 mg – 11:00 AM 🌿🎯
- (Cycle: ~3 weeks on, 1 week off)
- Aniracetam: 750 mg – 8:40 AM and 1:00 PM 💡🎯📚
- Take with Base choline for best effect 💡🎯📚
- Food:
- Main: Rice + Tuna (or lean protein) 💪
- Veggies: Raw/microwaved broccoli, carrots, tomato, cucumber 💪🔥🎯📚💡🌿
- Fruit: Kiwifruit, apples, strawberries (or a mix) 💪🔥🎯📚💡🌿
- Tip: On Memory days, add a hard‑boiled egg or microwaved edamame for extra choline 📚🎯
- Food: A small handful of mixed nuts or Greek yogurt plus fruit (e.g. apple or kiwifruit) 💪🔥🎯📚💡🌿
- Food:
- Main: MyMuscleChef high‑protein meal 💪
- Veggies: Extra raw or microwaved broccoli, carrots, tomato, cucumber 💪🔥🎯📚💡🌿
- Enhancement: Sprinkle turmeric/ginger powder for anti‑inflammatory benefits 💪🌿
- Evening Supplements:
- Ashwagandha: 300–500 mg 🌿📚🎯
- Bacopa Monnieri: 300 mg (optional; may cause mild drowsiness) 📚🌿🎯
- Magnesium: 200–400 mg (preferably glycinate) 🌿
- Food (Optional): Light tryptophan‑rich snack (e.g. a spoon of natural peanut butter or a few pumpkin seeds) 🌿
- Beverage: Chamomile tea 🌿
8:50 PM - Sleep
- Caffeine:
- Be careful about building up tolerance. Use sparingly, and alternate coffee with tea on off‑days.
- Try to wait roughly 60–90 minutes after waking up before taking.
- NALT: Limit to ~3×/week; optional L‑Tyrosine can be added later if needed.
- Rhodiola: Cycle (e.g. 3 weeks on, 1 week off) to maintain efficacy.
- Huperzine A: Use sparingly (e.g., 5 days on, 2 off) to avoid excess acetylcholine buildup.
- Since we're using multi-vitamins, B-complex, and super greens, avoid excessive overlap for Vitamin A, B6, B9, Iron, Zinc, and Copper. Check labels to ensure combined doses remain within safe limits.
| Supplement | Avoid Taking With | Reason / Notes |
|---|---|---|
| Zinc | Iron, Copper, Calcium, Magnesium | Competes for absorption; high zinc can suppress copper over time |
| Copper | Zinc (in high doses), Iron | Competes with zinc; take together only in balanced ratio (e.g. 15 mg : 1 mg) |
| Iron | Zinc, Calcium, Magnesium, Caffeine | Competes with many minerals; take separately on empty stomach with Vitamin C |
| Calcium | Iron, Zinc, Magnesium (in high doses) | Blocks absorption of other minerals; best taken at a different meal |
| Magnesium | Calcium, Zinc, Iron | High doses compete; best taken in evening, separate from other minerals |
| Vitamin A, D, E, K | Fiber supplements, low-fat meals | Fat-soluble – take with food containing fat for proper absorption |
| B‑Vitamins | OK with most other supplements | Water-soluble – low risk of interference |
| Super Greens | Multivitamin (at same time) | May cause excessive overlap in Vitamin A, B6, B9, Zinc, Iron, or Copper |
✅ General Tip: Take minerals at different meals or time blocks. Fat-soluble vitamins with food. B-vitamins & Super Greens in the morning are fine.
Legal Disclaimer: The information provided in this guide is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider or another qualified professional regarding any questions or concerns you may have about your health or a medical condition. This guide is not intended to diagnose, treat, cure, or prevent any disease. Use of the information and recommendations provided herein is solely at your own risk. Neither the author nor the publisher shall be held liable for any damages or adverse effects resulting from any use or misuse of the information contained in this guide. Always read labels, follow directions, and consult a healthcare professional before starting any new supplement or nutritional program.