1. Drink 10 glasses of water a day (other liquids do not count).
2. Eat a meal every 3 hours. Eat 6 meals a day. If you can manage to eat only 3 meals a day, substitute with White Knight Weight Gain for the other 3 meals. The amount of protein (in grams) you need is approximately the same as your bodyweight in pounds, ie. If you weigh 150 pounds, you need about 150 grams of protein. You can digest and absorb about 30 grams of protein maximum at each sitting. If you eat 3 meals a day, assuming each of your 3 meals provides 30 grams of protein, you are 60 grams of protein short. You can use White Knight Whey Protein Isolate, Natural Whey Protein Plus, Anabolic Mass or Weight Gain. (If you decide to use eggs to supply protein: one egg contains 8 grams of protein and 8 grams of fat. Take away the yolk and you get just 2 grams of protein in the egg white)
3. Take 2 to 3 capsules of White Knight Elite MVM multivitamin or Whole Food MVM multivitamin. They speed recovery of the muscles, increases your strength & stamina, and boosts your immunity.
4. Take 3 or 4 capsules of White Knight Egg Amino 3000 or White Knight Anabolic Amino Acids before or after training. It will spare your muscles from being broken down to be used as energy.
5. Take 4 to 6 capsules of White Knight Anabolic Pump before workouts. It will enhance your endurance and facilitates amino acid uptake by your muscles, thereby increasing muscle growth.
6. Take 5 grams (or 7 capsules) White Knight Creatine Monohydrate immediately after training. Studies have shown that creatine monohydrate increases both muscle size and strength without adverse side effects.
7. Ingest 25 to 30 grams of protein within 30 minutes after training. Use White Knight Whey Protein Isolate, Natural Whey Protein Plus, Anabolic Mass or Weight Gain.
8. Before retiring, take 3 or 4 capsules of White Knight Egg Amino 3000 and one serving of White Knight Whey Protein Isolate (skinny folks should substitute with White Knight Weight Gain) to prevent muscle breakdown during the long hours of sleep.
9. Fish oil suppresses production of cortisol and also reduces inflammation. Take one capsule White Knight Super Omega-3 Fish Oil after each meal.
10. Cut back on soft drinks and coffee. They will make you lose calcium.
11. Cut back on foods high in fat and sugar.