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Supplementationtipps by Justin St Paul and Johannes Luckas

 

Was haben wir alle gemeinsam?
Wir lieben Fitness – wir lieben Kraftsport – das Gefühl, wenn die Muskeln brennen und man doch noch eine letzte Wiederholung macht – die Motivation immer ans Limit zu gehen und alles zu geben – den Blick in den Spiegel, den Fortschritt betrachtend. Wir sind die GAINSSOCIETY.
Wie in der Trainingsserie All In gibt Justin St Paul 100% und Johannes Luckas zeigt, wie man noch weiter gehen kann.

SUPPLEMENTATIONPLAN BY JUSTIN ST PAUL & JOHANNES LUCKAS

Old school diet mixed with new school supplements

Johannes Luckas is a fan of the "old school diet". But we live in the 21th century so it is not forbidden to expanse his diet by a few "new school supplements".

While dieting the body is confronted with a high calory deficit so one has to protect the musculature with amino acids. The coach also swears on creatine while dieting. One gets more water reserves but creatine provides strength which is useful, especially when you are going to prepare yourself for a competition. For water draining one has to change the nutrition and supplemen plan.

With the "old school diet - Full day of eating” you start your plan after waking up with the "Wake-Up-Shake". This good morning shake contains a mix of various amino acids.

Which ´supplements in the morning?

10g BCAAs + 3-6g Creatine + 10g Glutamine + 2g Vitamin C + 5 g Beta Alanine + 5g Citrulline + 5g Arginine

As a snack you can eat BCAAs, if you have an physically exhausting job.

Which supplements after training?

The only known supplements of Johannes are mixed together in the post-workout-shake. We have 30g Whey protein + 5g Glutamine + 5g BCAAs + 5g Creatine.

A delicious post-workout-shake can be on a hard "old school diet" the hightlight of the day. The anticipation motivates you. You can allow yourself some delicious "new school" flavours. ;)

If you had a hard day and you need an extra potion motivation, you can allow yourself the Pre-Workout-Booster with extra caffeine. Do not forget: Booster only exceptionally - not regularly!

Justin St Paul
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