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Supplement Timing Guide
Exactly when and how to take your protein and creatine for maximum results
🥤 Protein Shake
POST-WORKOUTDrink within 30–60 minutes after finishing training. Muscles are primed to absorb protein.
REST DAYSHave it as a snack between meals or before bed to support overnight muscle recovery.
MORNINGIf you skip breakfast, a shake in the morning stops muscle breakdown after your overnight fast.
Dose: 1 scoop (25–30g protein) per serving.
Daily goal: 180–200g total protein from food + shakes.
Mix with: Water to save calories, or milk for extra protein.
Daily goal: 180–200g total protein from food + shakes.
Mix with: Water to save calories, or milk for extra protein.
⚡ Creatine
WORKOUT DAYSTake it post-workout — mix into your protein shake. Timing doesn't need to be exact.
REST DAYSStill take it every single day. Morning with breakfast works great. Creatine works through saturation.
Dose: 3–5g daily. Every day, no days off.
Loading (optional): 20g/day for 5 days, then drop to 5g.
Water: Drink an extra 1–2 glasses/day.
Results: Noticeable improvement in 2–4 weeks.
Loading (optional): 20g/day for 5 days, then drop to 5g.
Water: Drink an extra 1–2 glasses/day.
Results: Noticeable improvement in 2–4 weeks.
📅 Daily Supplement Schedule
Morning
Creatine (5g) with breakfast — especially important on rest days
Pre-Workout
Eat a meal 60–90 min before: chicken + rice, oats + banana, or eggs + toast
Post-Workout
Protein shake (1 scoop) + Creatine (5g) — within 30–60 min of finishing
Before Bed
Optional protein shake if you haven't hit your 180–200g protein target
Calorie Deficit
Target ~2,100–2,300 cal/day. You need a deficit to lose fat while preserving muscle. Don't go below 1,900 — you'll start losing muscle.
Protein Target
180–200g protein/day. Prioritize chicken breast, eggs, Greek yogurt, cottage cheese, ground turkey, and protein shakes.
Hydration
1 gallon of water daily minimum. Especially important on cardio days and when taking creatine.
Sleep
7–9 hours every night. Muscle is built during recovery. Poor sleep raises cortisol (fat storage hormone).
Progressive Overload
Add 2.5–5 lbs every 1–2 weeks once you hit the top of your rep range with clean form. Write your weights down.
Track Your Weight
Weigh in same time each morning. Track the weekly average — daily fluctuations are normal water weight.
📅 Weekly Schedule
Monday
Push — Chest, Shoulders, Triceps + Cardio Intervals
Tuesday
Pull — Back, Biceps + Steady Bike Cardio
Wednesday
Legs + Core + Incline Treadmill Walk
Thursday
Full Body + HIIT Treadmill Sprints
Fri – Sun
Rest / Active Recovery — walk, light bike, stretch
⚠️ Safety first: Always set your rack safeties before squatting or benching alone. Start lighter than you think — form always beats weight. If something hurts (not just burns), stop immediately.