Disclaimer The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of Mass Made Easy, you are agreeing to accept full responsibility for your actions. By beginning Mass Made Easy, you recognize that despite all precautions on the part of Jorden Pagel Fitness, LLC, and there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Jorden Pagel Fitness, LLC, or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. - As a fitness coach and personal trainer, this is probably one of the most common questions I get asked. Somewhere along the way, the idea that supplements were just that supplemental became lost, and people started viewing supplements as necessary in order to achieve fitness success. As someone who uses supplements myself, this may come as a shock to you, but supplements are not necessary. You can achieve all the results you want without ever purchasing a supplement. So then why do I take them? Simple for convenience. They make my life easier. Notice I didn t say they make getting results easier. No supplement can ever be taken to replace a proper nutrition plan or training program.
But they can do just what they re suppose to; supplement it. They can make it easier to hit your macros, fill in nutritional gaps, and provide you with more energy. And that s why I recommend them to clients as well. Because while they are not necessary, they can help. Are Supplements Necessary? The dictionary defines supplement as: Something that completes or enhances something else when added to it. So, looking at that definition, the short answer to the question is No, supplements aren t necessary. The longer answer though is, It depends. Like anything else in fitness, there are no absolutes when it comes to supplements. Maybe you are a vegan who has trouble getting enough protein in your diet. In that case, a protein powder might be necessary. However, if you are someone who eats a lot of dead animal flesh, a protein powder may be a waste of your money. It all depends on you and your situation. People lost weight, built muscle, and got stronger long before supplements every existed. So are they necessary? No. May they help you reach your goals? Yes. Are Supplements Safe? As consumers, we trust food companies to be accurate in the labeling of their products. We want to know what we are consuming and how many calories, protein, carbs, fats, vitamins and minerals, etc., are in those products. Food and beverage manufacturers are regulated by the Food and Drug Administration, so their labels are (mostly) accurate. With supplements, this isn t the case. The FDA does not regulate supplement companies.
I ll say that again the protein powder, creatine, vitamins, and everything sold by supplement companies that you put into your bodies is not regulated by the FDA. They do not test the products, monitor the manufacturing process, or have anything to do with the approval of supplements. As you can imagine, some supplement companies have taken advantage of this. Many of the products are created without ever consulting someone with a professional dietary or medical background. In addition, supplements are often made with low-quality ingredients, and independent testing has shown that in a lot of cases the supplements don t even contain many of the ingredients on the label. Now, this isn t true in all cases. There are many companies, like BioTrust, Onnit, and others that take it upon themselves to ensure the highest quality product by consulting with medical professionals and registered dieticians when creating their supplements. So it s not all bad. The Mass Made Easy Supplement Plan First things first no supplement is going to make up for a crappy diet or skipped workouts. The supplements below however, are meant to compliment your program, and make things a little simpler, and boost results. These are all supplements that I use or have used and stand behind 100%. I would never recommend anything that I have not used myself. I have split your supplement recommendations into two categories: Essential These are supplements everyone should be taking, not necessarily to lose weight or gain muscle, but for overall health and longevity. Basics These are supplements that you don t necessarily need, but will make the program more effect AND contribute to your overall health. Next Level These are supplements that will take your performance and results to the next level. If you have extra money to invest after you have your essentials and basics, these are what you want.
Essential Supplements Biotrust Low-Carb Protein Powder As we discussed earlier in the course, protein is the most important of the macronutrients. And Biotrust Low-Carb is the best protein powder I have found. Not only does it taste delicious, but it isn t made with a lot of extra garbage like many protein powders on the market. In your program, you may be consuming more protein than you re use to in order to support muscle growth, so a good protein powder will go a long way towards reaching your daily goal. I have found consuming a shake following a workout to be the easiest and most beneficial. Grab Biotrust Low-Carb here Athletic Greens Truth is, no matter how balanced your diet is, you are going to be lacking in some areas. That is where Athletic Greens comes in. Athletic Greens can be taken as a multi-vitamin substitute and provides you with over 10 servings of fruits and vegetables in one drink! Not only that, but it contains probiotics and enzymes to help with gut health and digestion. Athletic Greens is a special product, in that it automatically elevates the effectiveness of every single other supplement you may be taking. Better absorption and a healthier gut, mean better results. QUANTITY and USE: Simply put one serving of athletic greens in a cup of water each morning, stir for 30 seconds, and drink. Unlike EVERY other greens supplement we have tried, this one actually tastes great. One container lasts just over a month. Grab Athletic Greens for 50% off here
Optimum Nutrition Creatine Monohydrate Creatine is probably the most researched supplement in the history of supplements. Yet, there are still some out there who view it as unsafe, or some sort of steroid. Creatine is neither. In fact, creatine is one of the most effective supplements you can buy. It works by providing the body with extra energy when it needs it fast. While glucose is the body s preferred source of energy, it takes a little while for your body to turn it into usable energy. This is where creatine jumps in and provides your body the energy when it needs it fast (think your first few reps of a lift, sprints, or other sort, high intensity bursts of activity). Don t be fooled into buying a creatine supplement that has creatine, plus a million other ingredients that you don t need. A basic creatine monohydrate supplement is all you need. Quantity and Use: Take one serving per day. Creatine can be taken anytime but post-workout may be most optimal. No need to load. Keep your dosage consistent on workout and nonworkout days. Grab Optimum Nutrition Creatine Monohydrate here Basic Supplements Athletic Greens Omega-3 Fish Oil Not only does Athletic Greens make a high quality greens drink, but they also make a great Omega-3 fish oil supplement. Omega 3 s, and their counterpart Omega 6 s, are called essential fatty acids, which means the body needs them to function properly. Our bodies however, cannot produce them themselves, so we must get them from our diet. Unfortunately, the western diet is very high in Omega-6 fatty acids, and low in Omega-3 fatty acids. This is because of the large amounts of meat, eggs, and highly processed vegetables oils we eat (which are high in Omega-6), and the low amount of fatty fish (high in Omega-3).
A diet high in Omega-6 fats leads to higher levels of inflammation in the body. And while some inflammation is necessary to protect the body from injury, excess inflammation has been linked to some of the most serious diseases human beings face, such as heart disease, diabetes, Alzheimers, and many forms of cancer. On the other side, Omega-3 s are anti-inflammatory. Omega-3 s are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A diet with an Omega-3 to Omega-6 ratio of 1:1 leads to healthier blood vessels, lower risks of diseases, and reduce blood triglycerides associated with heart disease. TL;DR, Omega-3 fish oil is probably one of the most beneficial supplements you can take. Grab Athletic Greens Omega-3 Fish Oil here OR Get Athletic Greens + Omega-3 and a 12 Months Supply of Vitamin D3 Free! Vitamin D3 isn t found naturally in most foods. You can get what you need from direct sunlight, but if you re like me and live in a place void of quality sunlight almost half the year, supplementing with D3 is a good idea. Vitamin D may be one of the most important supplements you can take to ward off a wide range of physical, emotional, and neurological issues, including: Reduce the risk of Type 1 & 2 diabetes Maintain healthy bones and prevent osteoporosis Fight off Alzhiemers and other neuro-degenerative diseases Increase immune system Allieviate depression and fatigue Reduce the risk of breast, prostate, and colon cancers Support hormone function and boost fertility Vitamin D is probably one of the most important vitamins for men as it helps support healthy testosterone levels. If you re not getting at least 20 minutes of direct sunlight a day, you need to be taking vitamin D. And even if you are, more can t hurt. Get Your Bundle Now!
Probiotics Probiotics are live yeast and bacteria that live in your gut. And while we often think of bacteria as bad, probiotics are actually a good kind of bacteria. They work by keeping your gut healthy, and aiding in digestion. When your body loses good bacteria, probiotics help replace them. There are two main types of probiotics: Lactobacillus, which is found in yogurt and other fermented foods, and Bifidobacterium, which is found in dairy products. In addition to helping with digestion, probiotics can help treat irritable bowel syndrome, and diarrhea. I know since I starting taking them, my digestion has been so much better. Combine them with digestive enzymes for maximum effectiveness. Usage: Take one capsule, 1-2 times daily, on an empty stomach or between meals. Grab Probiotics Here Next Level Supplements Alpha Brain by ONNIT Alpha BRAIN is a fully balanced nootropic, or cognitive enhancer. In other words, it helps you think better. The main ingredients Alpha GPC and Huperzia Serrata contain nutrients that help your body turn up acetylcholine levels full throttle while other ingredients assist in elevating neurological components vital to remaining calm, focused, and mentally driven. Vinpocetine can help the body deliver oxygen and nutrients to the brain, and the combination of neurospecific antioxidants, led by the proprietary AC-11, assists your system in clearing away mental fog and free radicals. The result is an extraordinary combination of lucid dreams, mental drive, focus, and mental acuity. As a writer, and coach, I need to be focused. That s why I take Alpha Brain every morning before I start working. I feel mentally sharper and see a noticeable difference from when I don t take it. I even credit it with helping me pass a couple tests.
The fact is, during this program, things are going to come up in your life and you re going to wind up losing focus. Or, you ll simply go to bed late or eat too little and be tired during your workouts. None of these things is going to help your progress. Alpha Brain is your solution take it whenever you need extra energy or focus. Usage: Take a serving of 1-2 capsuled in the morning or early afternoon for enhanced mental performance. Depending on how big you are, and tolerance, you can up this to a maximum of 3. Grab Alpha Brain Now Shroom Tech Sport by Onnit The idea behind Shroom TECH Sport was to create a supplement that real athletes could take safely every day even the day of competition. Shroom TECH Sport battles fatigue with a strategy unlike any other supplement on the market, providing cellular energy through the production of ATP rather than purely stimulant-based energy, and helping the body to improve oxygen utilization so you can go longer, recover faster, and set a new personal best. Usage: Take a serving of 3 capsules or 1 capsule per 50 lbs of bodyweight, whichever is greater, 45 minutes before planned physical activity. Do not exceed more than 6 capsules in 24 hours. Grab Shroom Tech Sport Total Strength + Performance by Onnit Testosterone is extremely important, not just for building muscle, but for overall healthy as well (especially sexual health). When combined with a proper training program, T+ is designed to help the body naturally elevate testosterone levels, which decline as we age. It also helps minimize estrogen levels, and maintain a proper testosterone to estrogen ratio. AND, T+ will help boost your performance in and out of the gym through the addition of Beta Alanine and BCAA s.
Usage: Mix one scoop with 16oz of water approximately 20 minutes before training. Take first thing in the morning on non-training days. After a month of use, stop for 30 days to maintain effectiveness. Pair with Shroom Tech Sport for best results. Grab Total Strength + Performance Here