Hello fellow erodians, I have been doing some research on sups and decided to post on my top 7.

Just to cover the basis on your diet, your going to need some of these to help you build and retain muscle. If you were to be on a tight budget as I am, this is the bare necessity of sups.

1)Protien- I would go with something Isolate,whey or low in cals and carbs

2) Fish oil pills- Which are Relatively cheap

3) Multi Vitamin- I prefer Gnc or Animal pack

4) Casein- Slow digesting protein powder

5) Bcaa's- Branch chain amino acids

6) Waxy maize- Carb powder

7) Creatine- Preferably a monohydrate (Optional)

If you would like to add a pre workout supplement in this rotation that's fine, however I am a firm believer in using my own energy in the gym and just sticking to the basics. Drink lots of water while taking these!

This is why you are taking these supplements........

Protein Powder- protein shakes can also help repair damage to muscles that can occur with serious bodybuilding.That's because they help the body recover from intense exercise. Protein shakes do this mainly by restoring muscle glycogen, a fuel source for exercise, which gets used up during workouts!

Fish oils- They are from, you guessed it fish,beneficial oils known as omega-3 fatty acids! They help your heart, blood and to lower triglyceride levels (fats related to cholesterol).

Multi Vitamin- Face it your not going to eat enough food to get all the essentials in these puppy's. This will help with your over all wellness and Immune system.

Casein- Is a slowly released protein, best taken at night to fuel your body while you sleep and grow.

Bcaa's- Are your amino acids that help recover your muscles after your workout and help activate your vitamins,mineral and nutrients. They prevent fatigue and improve exercise.

Waxy maize- When working out your using Carbs to fuel your workouts. Once you finish your workout your carbs are depleted, this is a fast way to replenish your carb levels.

Creatine- This will helps you to retain water, to give an overall muscular look. Its helps to give you a better pump and also helps with recovery.

This is how they are taken throughout the day, in the morning first thing I take my Multi and fish oil.( together the help maintain cholesterol, give you some fatty acids, they are good for your heart and your body. Immediately after I have a protein shake to kick start my body with nutrients, later on I have a breakfast of egg whites and oatmeal. Lunch usually consist of baked chicken,veggies and some form of starch like quinoa or brown rice. I might add another protein shake a couple hours after lunch or some Greek yogurt with a scoop of protein in it. Post workout I will combine my amino acids, waxy maize,creatine and casein in one shake! Finally just before bed I eat cottage cheese and a light chicken salad, cutting off food carbs at 3 on non workout days and 5 on workout days!

• This is just the way I cycle my supplements and by no means am I perfect, this is something that works for me* For the guy/gals like me that confused when order sups, hope this helps*