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OK I get asked about this more than I care to admit. First don’t be this guy

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As with anything, keep it simple:

Protein
Multi-Vitamin
Fish Oil

It is what I take and what I would recommend anyone do as well. Spend most of your money on actual food.

Protein
If you want to build muscle then you need protein. No protein, no gains. How much? MINIMUM of half your body weight in protein if your goal is to build muscle. Even then it may be cutting it short. Of course if you get protein through your diet it is so much better. But not all of us get enough through diet alone. You need protein to help repair your body and aid in building muscle. And ladies. No muscle, no tone.

Multi
Prefer liquid or powder here but when I am broke I get pills. Say what you want. It makes me feel better.

Fish Oil (Omega-3)
Seriously is 2014 take your fuckin fish oil. And I mean fish oil not Flax Seed which is ALA omega-3. I mean EPA/DHA found in real fish oil. Remember the Sago Mine explosion from ’06? Yea I barely do either. I do know that the only dude who survived experienced multiple organ failure and brain damage. They said he would be a vegetable for the rest of his life. What did the doctor’s give him? High dosage of fish oil. He has fathered two children since then and living a normal life. I don’t know about you but that is pretty fucking convincing to me.

Not all fish oil is made the same so be smart and spend a few extra bucks on quality. Generally you want to take at least 600 mg of DHA a day.

Keep in mind that supplements are meant to do just that SUPPLEMENT your diet, not take the place of it. Buy and eat real food. Supplements will only help if they are part of a thought out meal plan. As far as diet goes, my man Pavel Tsatsouline said it best:

Meat for strength. Vegetables for health.

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