My Updated Supplement Regimen

Back in early 2015, I talked about my supplement regimen. As part of my goals for 2017, I stated I would be stepping up my supplement regimen. In this post, I would like to talk about the changes. Read on to learn more!


I am not a doctor. You may disagree with my supplement choices. This is more information about what I take when I take it and why. More warning can be found in my 2015 post. Please read this post before continuing as it contains a lot of valuable and relevant information.


Here is what I took in 2015:

  1. Protein – typically daily on non-workout days and twice daily on workout days
    • SFH Pure on non-workout days
    • SFH Recovery on workout days
  2. Creatine – typically twice during workout days
    • Included in SFH Recovery
  3. Omega 3 – every day
    • Nordic Naturals Omega 3-6-9


Here is what I take today:

  1. Protein – 2 servings daily on non-workout days and 3+ servings on workout days
    • Optimum Nutrition Gold Standard Whey 2 servings on workout days
    • Optimum Nutrition Gold Standard Casein 1.5 servings on workout days
    • Optimum Nutrition Gold Standard Casein 2 servings on non-workout days
    • Note: Protein includes BCAAs and Glutamine
  2. Creatine – 1 serving daily (Optimum Nutrition Micronized Creatine Powder)
  3. HMB – 1 serving daily (Pure Supplements HMB)
  4. Omega 3 – 2 servings twice daily
  5. Carbs – 1.5 servings daily on workout days (Vitargo S2)
  6. CoQ10 – 1 serving twice daily
  7. D3 vitamin (5000 IU) – 3 servings once daily
  8. Green Coffee Bean Extract – 1 serving daily
  9. Beta-Alanine – 2x servings on workout days (Optimum Nutrition Beta-Alanine)
  10. ZMA – 1 serving daily (Optimum Nutrition ZMA)
  11. Multi-vitamin – 1 serving daily

Why the changes?

Let me walk through each of the additions:

  • HMB – not a must, but a good supplement when used with creatine
  • Carbs – this is primarily because the RP diet requires workout carbs. A side effect of this I noticed is that I no longer yawn at the gym. Whether you take carbs or not depends on your dietary goals.
  • D3 – not a must, but shown to improve things such as inflammation and mood
  • Green Coffee Bean Extract — my wife started taking it; not a must, but good for weight loss
  • Beta Alanine – it is important to have a constant amount in the system at all times, so taking later in the day, separate from pre-workout, is important
  • ZMA – Zinc is important for men’s health, magnesium help athletics and is commonly lacking in diet intake, B vitamins provide energy, and ZMA helps with sleep/recovery

There is actually a lot of research available on why most of these supplements should be taken — be sure to check some of it out!

When I take

  • Morning
    • Omega-3
    • Multi-vitamin
    • D3
    • Green Coffee Bean Extract
  • Before workout (all mixed together)
    • Whey Protein
    • Creatine
    • HMB
    • Carbs
  • After workout
    • Whey Protein
  • Before bed
    • Casein Protein
    • Omega-3
    • Beta alanine
    • ZMA


So what are the results for me?

  • I am losing weight
  • I am PRing lifts
  • I am sleeping better
  • I feel better (throughout the day and during workouts)

© 2017 – 2021, Steve Flanders. All rights reserved.

2 comments on “My Updated Supplement Regimen

Heath Cejka says:

Hey Steve thanks for the post, I will have to give this a try. I am a VMware Consultant and I am always looking for better ways of getting clean energy rather from coffee or caffeine pills. Also I like your blogs on VMware keep it up!

Hey Heath — Thanks for the comment. Let me know what you think!

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