• Create realistic and attainable goals
• Design a plan of how to achieve these goals
• Set a time line
• Create smaller, measurable goals to stay on track
• Write reminders on your gym locker, fridge, etc.

Walk into the gym each day with a purpose and mission.  Eat to support your goals.  Your results will improve drastically!  Here are some great quotes:

The world makes way for the man who knows where he is going. - Ralph Waldo Emerson

If you don't know where you are going, you will probably end up somewhere else. - Lawrence J. Peter

Shoot for the moon.  Even if you miss, you'll end up among the stars. - Les Brown

If you bored with life -- you don't get up every morning with a burning desire to do things -- you don't have enough goals. - Lou Holtz

Goals determine what you are going to be. - Julius Erving

Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them. - Denis Watley

• Multivitamin
• Essential Fatty Acids
• Protein

A multivitamin will provide you with necessary vitamins and minerals.  Essential fatty acids, particularly fish oil, will provide many benefits including boosting metabolism and preventing cardiovascular disease (see article section).  A protein supplement can help you achieve adequate protein intake to recover from intense training.  The general rule of thumb for building muscle is consuming at least 1 gram of protein per pound of bodyweight.  A protein supplement can help you achieve that total.  Drink at least one gallon of water daily.



The Intermediate Package

• Branched Chain Amino Acids (BCAA's)
• Glutamine
• Creatine
• L-Carnitine
• Green Tea

Branch Chained Amino Acids and Glutamine not only prevent muscle breakdown, but aid in recovery and promote growth as well.  Higher doses around workout time are beneficial, especially for those dieting and training hard.  Creatine can boost ATP production and yield greater strength and endurance. 

L-Carnitine and Green Tea can burn fat as well as provide many other health benefits.  L-Carnitine enhances fat oxidation and cellular metabolization, is a potent antioxidant, can improve cognitive function and provide cardiovascular benefits.  Green Tea extracts can stimulate thermogenesis to burn fat and also curb appetite.  Green tea is also a potent antioxidant and can stimulate the immune system.