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Legal Disclaimer
Warning: All the information presented in the The Supplement Cheat Sheet is for educational and
resource purposes only. It is not a substitute for or in addition to any advice given to you by your
physician or health care provider.

Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You
are solely responsible for the way information in The Supplement Cheat Sheet is perceived and
utilized and so, you do so at your own risk.

In no way will Alain Gonzalez or any persons associated with The Supplement Cheat Sheet be held
responsible for any injuries or problems that may occur due to the use of this book or the advice
contained within.

Personal Disclaimer
We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on
years of practical application, dealing with the needs of our own health and physiques as well
as the needs of others. Any recommendations we may make to you regarding diet, including,
supplements and herbal or nutritional treatments must be discussed between you and your
doctor/s.

Muscle-Building Disclaimer
Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies
identify what a “typical” result is. The truth is that most people never do anything when it comes
to trying building muscle. They might buy a million products, including this one, but never do
anything with the information they have in hand. The testimonials that you saw were of people
who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you
want results like them, you should do this too.

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 The Supplement Cheat Sheet
Let me start off by saying that supplements are not necessary for muscle growth.

I repeat.

Supplements are not necessary for muscle growth.

Now…

This is not to say that the supplements I mention in this guide are not beneficial.

It simply means that they are not necessary.

Unlike consuming the appropriate amount of nutrients, consistently, one can build muscle (or
lose fat) without ever coming in contact with supplements, period.

I also would like to mention that none of these supplements will matter at all if you are not
following a well-balanced diet along with a practical training program.

But…

Let’s assume your training is in order, your diet is well balanced, and you have a bit of extra
money to invest in supplementation.

Then getting that small edge in your nutrition, training, or recovery will benefit you enough to
consider adding certain supplements to your daily “ritual”.

Understand This…

Listen very closely ☺

If you are not building muscle with your current

diet and training, a supplement will be useless.
The difference between an effective diet and
training system and a non-effective system
is NEVER going to be a supplement, ever.

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 WHEY PROTEIN
Before we jump into supplements, I want to first clear the air.

WHEY PROTEIN IS NOT A SUPPLEMENT

It is simply the liquid material created as a by-product of cheese production.

You also have to consider that whey protein is a macro nutrient and can easily be consumed in
the foods we eat.

DO WE NEED A PROTEIN POWDER TO BUILD MUSCLE?

Absolutely not! Again, protein is a macro nutrient and by now, you should know exactly how
much protein your body requires daily in order to build muscle. If you are able to consume that
amount of protein without touching any protein powders, then there is no reason to invest in
one.

BENEFITS OF PROTEIN SUPPLEMENTATION…

• Cost effective
• Convenient
• Great for high protein recipes (shakes, pancakes, smoothies, etc)
• Biological Value (Amino Acid Content)

BEST PROTEIN SUPPLEMENT

If you are someone who has a hard time achieving your protein goals for the day (or you just like
to consume shakes), then a basic whey protein will suffice. If you have an intolerance to lactose,
then consider a whey isolate product.

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 HEALTH AND RECOVERY
We previously discussed micro nutrients (vitamins and minerals)
Multi-Vitamin and their importance. With that in mind, a multi-vitamin that
will help ensure you are getting enough of these micro
nutrients on a daily basis (considering some days we
may not have certain foods available). The typical
Men’s 1-a-day vitamins should be sufficient.

HOW MUCH: 1 SERVING PER DAY

EFA (EDA/ Although our diet can essentially provide enough EFAs, in a
lot of cases it is hard to be 100% sure. Essential fatty acids
PHA): Fish Oils serve as an anti-inflammatory and do a great deal
in terms of effective recovery. Not to mention a
number of other misc. benefits such as overall
skin health, disease prevention, etc.

HOW MUCH: 2-3 GRAMS PER DAY

PERFORMANCE
When it comes to performance, there is no other
Creatine supplement that has been more researched
or proven to work. Creatine monohydrate ensures
Monohydrate 100% saturation of the muscle tissue and has been
shown to increase strength, muscle fullness, and
power output.

HOW MUCH: 5 GRAMS PER DAY

The muscle endurance version of creatine monohydrate (in a sense). As a

Beta Alanine bodybuilder who trains both for strength and/or hypertrophy (anaerobic
exercise) can always benefit from increased muscle endurance.

HOW MUCH: 3-5 GRAMS PER DAY

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 CONDITIONAL
This is something to consider if you are lactose intolerant and/or are
Calcium avoiding the foods that typically make up one’s calcium intake (dairy).

HOW MUCH: 1 SERVING PER DAY

This is a safe, tried and true, healthy choice for a pre-

workout stimulant. However, like any other stimulant,
Caffeine the more consistently you take it, the less effective it
becomes. This is probably a good idea to take only
on days where you need that extra push to get you
into the gym.

HOW MUCH: 200-400MG

Not needed if your protein intake is where it needs to be but can be

beneficial for trainees who are glycogen depleted and have a high intensity
BCAA session lined up.

HOW MUCH: 10-20 GRAMS PRE-WORKOUT

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 Homemade Pre-Workout
If you’re anything like I am, sometimes you need that little kick
before a workout.

Unfortunately, a lot of these pre-workout supplements are

pretty pricey.

Not to mention, they’re full of filler ingredients

that don’t do shit and when they do include
worthy ingredients, they often times cover
up how much (or little) is present with a
“proprietary blend”.

Fortunately for us, there is science ☺

So instead of paying 50 dollars for a bottle of under-dosed pre-

workout, we have the (cost effective) choice to create our own
using only the ingredients that work.

Here is what you need to create the perfect homemade pre-workout drink.

The Perfect Homemade Pre-Workout Blend

Ingredient Amount
Caffeine 200-400mg
Creatine 5 Grams
Beta Alanine 3 Grams
Citrulline 6 Grams

(If you are interested in purchasing these ingredients individually, please visit True Nutrition.)

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