09 May Hypertrophy Cluster Training (HCT-12) – Supplementation Program
Now that you’re clear on the Hypertrophy Cluster Training Nutritional Program, we would like to take you through the recommended supplementation program.
Following the training and dietary tenets set forth in the HCT-12 program will result in progress that will surprise most, and utterly amaze some. The physical changes that will be realized truly have to be seen or experienced to be believed. Big gains in size and strength, huge decreases in body fat, or both, would normally be enough to satisfy any sane individual. Well, perhaps we are a bit insane!
Our credo at AtLarge Nutrition has always been optimize your body. Optimize: to make as perfect or effective as possible. We don’t want good results, we don’t want great results, we want optimal results and that can only be achieved with the inclusion of proper supplementation.
So, if you too are a bit insane and want to optimize your body, read on…
THE TOP FIVE STAPLE SUPPLEMENTS
1. Protein Powder
Protein — the name says it all. Literally translated, protein means “of prime importance.” For the resistance trained individual protein takes on an even greater importance than for the sedentary individual. Intense training places a tremendous stress on the body. Muscle fibers are literally torn requiring both repair and potential remodeling in the form of growth so that the body can better withstand the stress of training in the future. Protein plays a key role in this recovery and supercompensation model.
HCT-12 recommends at least 1.5 grams of protein per pound of body weight be consumed on a daily basis. Due to time limitations, food choices, and or other mitigating factors some trainees may find it difficult to consume the necessary quantity of high quality protein. Protein supplements are a convenient way to bridge the gap and get the high quality protein needed.
Protein supplements come in various forms: stand-alone protein, meal replacements, and lean mass gainers. Each serves a specific purpose and their inclusion in one’s regimen is a function of the particular trainer’s goal(s).
For HCT-12 we recommend four supplements by AtLarge Nutrition: Nitrean, Opticen, MAXIMUS, and NOVUS bars. These award-winning products (the powders) contain blends of whey, casein, and egg proteins that provide for a superior amino acid profile and net retention. They outperform any whey-only powder under any condition.
Note: We cover which protein supplements are appropiate for your specific goals further below
2. Creatine Monohydrate
Creatine is the single most studied and proven ergogenic supplement ever produced. The vast majority of its users experience gains in both size and strength. Creatine is not only effective; it is proven safe and may even promote health via its antioxidant properties.
If you want the most from your HCT-12 experience, whether you are looking to gain muscle or lose body fat, a quality creatine monohydrate is a must. We recommend three products from AtLarge Nutrition: Creatine 500, Creatine Caps, and RESULTS (a unique combination of creatine, ß-Alanine, HMB, and dextrose).
Note: We cover which creatine supplements are appropiate for your specific goals further below.
3. ETS – Extreme Training Support
Unlike the supplement types mentioned above, ETS is a formula unique to AtLarge Nutrition. Its combination of ingredients works synergistically to produce effects that cannot be collectively found in any other supplement. ETS can dramatically reduce D.O.M.S. (Delayed Onset Muscular Soreness), improve generalized recovery, and reduce joint pain. These effects make it a true must have supplement no matter what your goal.
Sound nutrition is one of the cornerstones of HCT-12, but even with the best dietary practices the hard training individual can find themselves lacking in optimal levels of specific vitamins and minerals due to modern food processing methods and intense training’s propensity to deplete nutrients in the body. AtLarge Nutrition’s Multi-Plus is specifically formulated to address this concern.
5. Fish Oil
Optimal results from training require optimum health, and fish oil and its constituent omega-3 fatty acids have proven health benefits. In addition, fish oil may aid with inflammation thus supporting the heavy workload inherent to HCT-12. AtLarge Nutrition’s Fish Oil supplement is tested for purity, potency, and overall quality.
Nitrean Protein Powder – Voted Mens Health Best Protein Powder, 2008 & 2009
FAT LOSS PRODUCT SPECIFIC RECOMMENDATIONS
For optimized loss of body fat we recommend the following supplements:
Nitor or Thermocin are our thermogenic supplements. Both products will aid you in your quest for a lean, ripped physique via both direct and indirect effects. They both enhance thermogenesis and/ or fat oxidation, and help to blunt appetite. In addition, both products will provide you with extra energy to help offset the reduction often experienced when on a hypo-caloric (below maintenance level) diet.
Nitor is the more potent of the two in all respects, but may not be the best choice for individuals sensitive to the use of stimulants (Thermocin also contains stimulants, but to a lesser degree).
Nitrean provides a high quality, low calorie source of protein. The use of a protein-only supplement like Nitrean can help the trainee consume the necessary amount of protein without exceeding their daily total caloric intake.
NOVUS bars contain only 3 grams of net impact carbohydrates. They also pack a whopping 36 grams of protein as well as various vitamins and minerals. This nutrient profile and their amazing taste make them a supplement of choice for anyone on a fat loss diet.
Opticen is a highly versatile supplement which has multiple uses for those following a low calorie diet. Its macronutrient breakdown of roughly 43% protein, 37% carbohydrates, and 20% fats combined with its inclusion of 26 vitamins and minerals make it a nearly ideal meal replacement for those seeking to optimize their body composition. In addition, Opticen is specifically formulated to be used as a post-workout supplement.
Creatine 500 and/ or Creatine Caps are both Creapure® micronized creatine monohydrate. Creapure® is a German creatine which is one of the purest forms of creatine monohydrate in the world (hence the name). This purity helps to prevent the water retention and poor mixability sometimes experienced by users of lower grade creatine products.
Creatine can serve the vital function of keeping the muscles in an anabolic state during a hypo-caloric diet. This allows the trainee to retain, or even build muscle while dieting which makes the entire process easier and more effective. Do NOT cheat yourself out of the benefits of creatine while dieting.
RESULTS is our aforementioned blend of Creapure® creatine, ß-Alanine, HMB, and dextrose. It takes the benefits of creatine described above and turbo-charges them! RESULTS is the single most effective lean muscle producing and sparing supplement we offer and should be part of any serious trainee’s arsenal (if you are following HCT-12 you are SERIOUS). The only caveat to its use when dieting is that its 200 calories from carbohydrates need to be accounted for.
WEIGHT GAIN SPECIFIC RECOMMENDATIONS
If you want to get big, REALLY BIG and strong, HCT-12 is the ticket. Add the supplements listed below and people won’t know what to think of the mass monster you have created!
MAXIMUS is our lean mass gainer. What makes it unique is its protein blend of ultra-filtrated whey protein concentrate, isolated casein peptides, total milk protein isolates, whey protein isolates, glutamine peptides, and instantized egg albumin combined with Microlactin® and inulin.
Microlactin® is a special protein that helps to improve recovery, reduce soreness, and reduce minor joint pain. Inulin is a fructan that aids absorption of certain nutrients and promotes a positive nitrogen balance.
MAXIMUS provides growth-promoting calories and nutrients that will help you to progress to new heights in both size and strength.
Opticen, as described above in the fat loss recommendations, can serve as both a meal replacement and an ideal post-workout supplement. For mass gaining purposes we recommend it be used primarily as a post-workout shake.
RESULTS is our premier size and strength supplement. If you want to be as big and strong as possible, you need this product. It is as simple as that.
FINAL WORD ON SUPPLEMENTS
HCT-12 is a no hype; no BS program and its supplement recommendations are no different. If you include the recommended products you will optimize your results. Don’t short-change yourself, use AtLarge Nutrition Supplements and optimize your body!
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You may also want to read Hypertrophy Cluster Training (HCT-12) – FAQ.