Bodybuilding
Mass / hypertrophy
Mass & Bulking
Core stack
| Supplement | Dose | When | Why |
|---|
| Whey protein |
25–40 g, 1–3×/day; total 1.6–2.2 g/kg/day |
Post-workout, between meals, before bed |
Most bulkers eat plenty of calories but not enough protein. |
| Creatine monohydrate |
5 g/day |
Daily — loading optional |
The single most evidence-backed muscle-building supplement. Cheap, safe, works. |
| Mass gainer |
1 serving as a meal-replacement extra |
Between meals when appetite is the bottleneck |
For hardgainers who can’t eat enough whole food. Not a default for everyone. |
| BCAAs |
10–15 g intra-workout |
Long sessions or fasted training |
Useful around long workouts. Lower value than whole protein meals. |
| Electrolytes |
1–2 sachets/day |
Around training |
Hydration baseline; performance. |
Foundations
- Calories first. A small surplus (200–400 over maintenance) for lean gain. Bigger for true hardgainers.
- Protein second. 1.6–2.2 g/kg, spread across 4–5 feedings.
- Training third. Progressive overload — if the weights aren’t going up, the muscle isn’t going on.
- Sleep fourth. 8 hours minimum.
- Patience fifth. 0.25–0.5 kg/week is the sweet spot. Anything faster is mostly fat.
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