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My Current Supplement Plan


How Do I Get Ripped?

I often get asked for details on my current supplement plan. This is actually a great question, given that a well-designed plan can indeed help maximize results with your workout program and general well being consistent with your goals. The list below outlines my current supplements. All can be found at Team Beachbody (excluding casein).

ActiVit Multivitamin Metabolism Formula – high quality multivitamin to deliver essential nutrients that enhance you physical and mental wellness, increase bone strength, ramp metabolism, stimulate immune system, slow effects of aging with powerful anti-oxidant while regulating calcium and blood sugar levels. I take 2 tablets with breakfast.

Core Omega 3’s – fish oil supplement containing 600 mg of EPA (eicosapentaenoic acid) and 400 mg of DHA (docosahexaenoic acid) per serving with advanced delivery system. Omega 3’s target healthy heart function, blood pressure, blood viscosity – cardiovascular health, joint health, immune function, brain – nerve performance and healthy retina and eye function. In addition, fish oil promotes healthy fetal growth during pregnancy. I take two soft gels with breakfast.

Shakeology – nutrition innovation snack or meal replacement to focus weight loss initiatives, reduce cravings, increase energy and stamina, promote healthy digestion and regularity while lowering cholesterol. Shakeology provides your daily vegetable requirements in one serving for those challenged to meet this important goal (like me!). Shakeology ingredients are derived from whole-food sources that allow you to shed stored fat. 20 different anti-oxidants and phytonutrients that reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke. Also containing fiber, prebiotics and digestive enzymes to help your body gently eliminate toxins more efficiently while promoting better absorption of nutrients. More info here including Doctor testimonials and delicious recipes. Especially recommended for those looking to lose weight while not engaged in a focused workout program. Try it!! I take one shake as a mid-morning snack. The Shakeology 3-day cleanse is a proven 3-day schedule to accelerate body fat reduction consisting mostly of shakes with greens and lean protein. Typical weight loss is 4 – 8 pounds in 3 days!! Last cleanse I lost 5 pounds in 3 days. Contact me for more details.

Protein – quality protein source without the fat. Contains branched-chain amino acids (BCAA) essential for repair, recovery and growth of muscles, promoting anabolism (muscle growth) and reducing catabolism (muscle breakdown) during exercise. Whey protein is a staple in just about any diet for those looking to lose weight or gain muscle. I take one scoop in water when I wake up and then one scoop 1-hr post workout to take advantage of nutrient timing mechanisms. Casein protein source can be taken before bed for slow release to reduce muscle breakdown while sleeping (fasting).

P90X Recovery Formula – Recovery drink is essential for anyone doing P90X, INSANITY or other intense programs to ensure muscle repair after your workout performance. This includes simple and complex carbohydrates for optimum glycogen replenishment, high protein efficiency ratio (PER) to provide critical building blocks for rapid muscle re-synthesis, and a special blend to reduce muscle soreness (e.g., delayed onset muscle soreness or DOMS). The formula consists of the recommended ratio of approximately 4 parts carbohydrates to 1 part protein to effectively shuttle nutrients and formula to muscles when most susceptible to also get you ready for your next workout. I take two scoops immediately after working out. Some will sip the formula during their workout. I have had MUCH better results using the recovery formula. Some opt for low-fat chocolate milk but with limited success in getting ripped.


Creatine – Top supplement for getting the most out of your workouts enhancing ATP (energy) re-generation allowing additional reps that promote lean mass growth and body fat reduction. Especially recommended for those looking to bulk. Creatine also helps hold water in muscles giving you that muscle “pump”. When on a creatine cycle I take one scoop in water either before workout or immediately after the workout. I do not recommend the loading phase often promoted with creatine cycling process. Simply stated, creatine works.

E&E Energy and Endurance – I have tried many pre-workout supplements to help me get the most out of my workouts. Pre-workout supps help provide energy and mental focus that support lean mass, strength and muscle vascularity plus “pump”.  Of course there are debates on the effectiveness and need for this supplement, but I have had some insane results when using the pre-workout. Pre-workout supplements work particularly well if you hit the gym early in the morning and need some “help” getting motivated. I recommend one – two scoops 30-min before your workout, however, start on low end dose and see how your body responds.

Well there you go… my supplement plan that got me RIPPED!! More details on the supplements at Team Beachbody. There are many other supplements available, however, I always recommend trying to get most of your results from clean nutrition and healthy living. The supplements help promote results, but try to limit to the essentials. I also recommend consulting a professional or your Doctor to review your supplement program. As always, please let me know if you have any questions or would like a free fitness and nutrition coach. Team Beachbody club members get 10% off supplements while preferred customers (coaches) get 25% discount!


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Premiere 5 Star Diamond Independent Beachbody Coach, CEO and Founder of TEAM RAGE, Mike Nowak Fitness, and How Do I Get Ripped, LLC. You are about to learn how I went from out-of-shape busy dad with significant travel, two kids and a wife to losing 20 pounds, 16% body fat and 7" off my waist while getting paid more income from home than I earned with my Ph.D. in Science and Engineering!


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