I always read great advice about diet and supplements but what I don't see are the vitamins for your muscles,amino acids. A lot of proteins have an amino acid spectrum but in my experience it's not the same as taking them by themselves. First I take a powder that has a broad spectrum of aminos twice a day (morning and night)then before the gym it's 2000mg of Glutimine 1500mg Argine & 750mg Ornithine. After the gym it's the same thing and before bed its 1200mg of Leucine 600mg Isoleucine 600mg Valine and 1000mg of Glutimine. I have found this combination not only helps with pumps in the gym the next morning I wake up feeling full like I just left the gym. If I don't take them I not only get worse pumps I wake up feeling flat. Whether I'm on a cycle or off these aminos always help. Think of the spectrum as a multi vitamin and the other as lets say B12 C vitamins.Like taking vitamins always take a multi then if you want more of one type take that also. Try it out for a month you will not be disappointed.