Over the years, I've invested in supplements, vitamins, fitness apps, fitness courses, and bodybuilding books to build, transform and maintain my physique.
I'm often asked what I use and recommend. I've put together this list of the best fitness and bodybuilding resources, as well as weight training pain relief tools that I use (or have used) and love.
This page contains the best fitness resources I've benefited from. It can help you to build and maintain your ideal physique. We're constantly updating these resources, so make sure you check back often!
This page contains affiliate links. If you purchase a product through one of them, I will receive a commission (at no additional cost to you). I only endorse products I have personally used and benefited from. Thanks for your support.
The #1 tendonitis self-treatment solution for athletes. A complete all-in-one solution to treat and fix weight training tendonitis. Created by athletes, for athletes. Get rid of shoulder pain, elbow pain, forearm and wrist pain, back pain or knee tendonitis pain FAST (using a simple 3 Step Formula).
The tools below can help you fix and eliminate common bodybuilding and weight lifting muscle and joint pain, including:
I personally use all these tools and recommend them. As a result of lifting weights, I experienced and struggled with stiff head and neck, chronic shoulder pain, elbow pain, forearm and wrist pain, lower back pain, knee pain, foot and heel pain.
These tools below helped me get rid of my tendonitis pain and get back to doing what I love -- bodybuilding, weight lifting and yoga.
Very effective to fix lower back pain, knee pain, elbow pain, forearm and wrist pain, shoulder pain and neck pain. Use to break up adhesion and chronically tight muscles.
Another effective tool to treat and fix elbow tendonitis, forearm pain, knee pain, shoulder pain. Less aggressive and best for sensitive softer muscles and body parts.
An effective tool to strengthen the glute muscles, hip flexor muscles, and lower back erector muscles. Useful in treatment and prevention of lower back pain. Durable, non-slip and non-roll.
Useful in the treatment of lower back pain. Alternate standing and sitting to activate the glutes. Prevents weak glutes muscles that contribute to lower back pain.
Creatine is widely known as the single most effective supplement that promote muscle growth and strength gain. Creatine is best taken daily to maintain performance. Scientific study shows Creatine Hydrochloride (HCL) is better than Creatine monohydrate. Consume Creatine within one hour after workout, stacked (taking in conjunction) with whey protein, BCAAs and a fresh fruit. The brands below are good options to consider. I use Beyond Raw Creatine HCL. Click the link to check it out.
Whey Protein is a popular supplement due to how efficient and effective it is in building and maintaining muscles. Whey protein is absorbed fast into the bloodstream, making it the ideal protein supplement to take upon waking and after training. After workout, stack whey protein with Creatine and BCAAs in water (use fruit juice for more calories and faster absorption), along with a slice of bread or banana. The brands below are good options to consider. Click the following links to check it out.
While whey protein is absorbed fast into the bloodstream, Casein is released in a slow and prolonged rate. Casein is best taken during prolonged periods without the opportunity to eat a meal. Casein protein is optional but recommended if you’re likely to skip meals at night or during the day and want to consume enough calories to maintain size. The brands below are good options to consider. Click the link to check it out.
BCAAs help reduce muscle breakdown and increase protein synthesis which help you build and maintain muscles mass. BCAAs also improve your workouts by reducing fatigue, so you can train with more intensity. BCAAs are best taken daily, before and or after your workout. BCAAs are optional but recommended for faster results. The brands below are good options to consider. Click the link to check it out.
Pre-workout is a caffeinated supplement which increase your energy level, focus and muscle strength for your workouts. Beta-alanine and creatine monohydrate are common ingredients found in pre-workout supplements. They improve endurance and help you train harder. Take pre-workout 20-30 minutes before workout. Mix it with fruit juice for more energy. It's recommended you cycle ON and OFF pre-workout supplements because the effect diminish the longer you take it. I cycle three months ON, one month OFF. Pre-workout supplement is recommended if you lack energy during your workout. The brands below are good options to consider. Click the link to check it out.
Vitamins and minerals support essential processes in the body. Experts believe we do not get enough nutrients in our foods since most foods are chemically or mechanically processed. For these reasons, those on a standard diet (animal products and plant foods) should include a multivitamin supplement in their diet. With vitamins and minerals supplementation more is not better and is often toxic to the body. The brands below are good options to consider. Click the link to check it out.
Fish Oil Supplements: fish oil contains EPA and DHA, essential fatty acids the body needs but cannot make. These fatty acids are vital to many processes in the body. Fish oil supplements also protect against developing dietary fats deficiencies. Nature's Bounty Fish Oil and Dr Tobias Omega 3 Fish Oil are both good options. Both are coated to prevent fishy aftertaste. Fish oil is recommended on a standard diet. Click the link to check out the brands below.
Vitamin B-12 is an essential vitamin the body needs but cannot produce. Animal products like milk, meat and eggs contain small amounts of B-12, and processed foods like cereals are enriched with B-12. Whole plants are abundant in minerals and vitamins but do not provide vitamin B-12. If you follow a strict whole-food plant-based diet, take a daily serving of B-12. The best B-12 supplements are chewable and dissolve in the month before swallowed. Methylcobalamin and cyanocobalamin are the two types of B-12 you can buy. Either type is fine. The brands below are good options to consider. Click the link to check it out
Some people experience digestion issues like gas or bloat when consuming legumes and whole vegetable foods. Take Bean-Zyme or Beano before meals to prevent this issue. Bean-Zyme and Beano are food enzymes that break down complex indigestible sugar found in legume, whole vegetables and other gas producing foods. The enzyme in these supplements break down these sugars so they can be digested. This helps eliminate or reduce gas and bloat. I have tried Bean-Zyme, Beano and Gas X. Bean-Zyme works best. Start with the recommended dose and increase if needed.
Certain foods cause the body to get into an acidic state. Going alkaline means making sure the pH level of the body is optimal and not acidic. When your body is alkaline, you’ll have more energy, less joint or muscle pain, your body will perform better, and recover faster from workouts. When you mix water, wheat-grass, and MSM powder, you get the perfect alkalizing drink. You can use the pH test strips to check your body's alkaline/acidic level.
There's nothing more annoying than taking a supplement and not noticing anything different. I've tried a lot of joint supplements and believe most of them are a waste of money. The only joint supplement I tried and felt some improvement is Wobenzyme N. It's a clinically studied joint health supplement that helps with acute inflammation. It can help speed up post-workout inflammatory pain. I also recommend magnesium supplementation, which helps to relax muscles. This is especially important for bodybuilders, athletes and those who lift weights three times a week or more.
Meal prep involves preparing meals (breakfast and lunch) at night for the next day. Meal prepping is a success enabler that will significantly increase the success of your nutrition plan. Below are the items I use for meal prep and contest prep:
The cookbooks below provided fast, simple and delicious recipes to improve my whole-foods plant-based (WFPB) diet. If you are new to the whole-foods plant-based dietary lifestyle or interested in new ideas to cook delicious foods, check out the cookbooks below.
Copyright © 2021 TitaniumPhysique LLC. All Rights Reserved