Fat-Loss Supplementation GuideSupplementation can really help maximize your results on the Metabolic Surge - Rapid Fat Loss Program. We willbe using only basic supplements - you don't need anything fancy. How you use them and when is what really getsyou the results! I will go through what to use, exactly when to use it and why. I will be listing them in order ofimportance.

I'll have a chart at the bottom of the page laying out exactly when you'll be taking each supplement that Irecommend here.

My Two Most Highly Recommended SupplementCompaniesBefore I get into the recommended supplements, I wanted to give a little info on the two supplement companiesthat I most highly recommend here.

And these are a two of the very few supplement companies I have no trouble fully recommending. I actually knowthe owners of both companies and the lead product formulators personally and can vouch for their integrity. Whatthe label says is in the bottle IS in the bottle and all ingredients have been thoroughly researched foreffectiveness.

These companies are absolutely trustworthy and I use their supplements myself.

1. BioTrust

BioTrust is a newer company that has put together a very innovative product line. I've tested the manjority of theproducts and found them to be extremely effective. Their protein supplement, specifically, is a standout for me.

I will tell you right up front, BioTrust products are not cheap...and the reason is QUALITY. In talking with the leadproduct formulator, he told me he was given the greenlight to source the BEST ingredients that would have theBIGGEST impact...no cutting corners.

And while this does mean their products are more expensive, it also means their products WORK and work well.You really do get what you pay for.

2. Prograde

I've partnered with Prograde Nutrition to get you a cool 15% discount on your first order from them.

On this page, you'll see several of their products that I recommend in conjunction with the Metabolic Surgeprogram (multivitamins, EFAs, protein and a fat burner). They offer a number of other excellent products on their

website as well.

If you'd like to put in an order through them, use the following coupon code on checkout:

Insane15

This wil get you the 15% discount I mentioned above!

1. MultivitaminsFirst are multivitamins. They are especially important during dieting because of reduced nutrient intake, especiallyduring the low-carb phase of the diet.

Plus, food simply does not have enough nutrients in it these days to allow even the healthiest eater to get optimalamounts of vitamins and minerals, even when eating regular meals. Think of a multivitamin as an insurance policy.It helps to protect you from any deficiencies you could get and not even know about.

Don't take generic, low-quality multivitamins. You may as well be swallowing little rocks for all the nutrientsyou will get out of them.Most vitamins (including popular brand names) that come in tablet form are so compressed that they can'tbe broken down even by stomach acid. Look for multivitamins in capsule or gelcap form. These will be the most absorbable.Potassium intake is very important during the low-carb phase. Be sure your multi has at least 90 mg ofpotassium in it.

When To Take It In The Phases:

A multivitamin should be taken on EVERY day of the program. If your multivitamin serving calls for mulitple doses,you can separate them over the course of the day for optimum absorption, e.g. morning and evening.

Prograde Product #1 -VGF25+

This is the first Prograde product Irecommend for you: VGF25+. It's ahigh-quality multivitamin/mineralformula with specific nutrient profiles forboth men and women.

If you're looking for a goodmultivitamin, this one is my top pick.

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Men's Formula Women's Formula

2. ProteinProtein is the building block of muscle tissue. Without enough protein, all your training efforts will be for naughtbecause your body won't have the raw materials to recover and rebuild!

Protein is readily available in food but protein-containing foods are not always the most convenient to prepare oreat. When was the last time you packed some scrambled eggs into your backpack for a snack?

When To Take Protein In The Phases:

Protein can and should be taken during Phase 1 and 3 of the program (Phase 2 is a zero protein day). It is morecritical to take it during Phase 3 as your body will be craving protein from the zero protein day - it is much easierto get high amounts of protein in supplement form.

To take full advantage of the effect of the protein starvation day, you can try Protein Loading on the first day ofPhase 3. Protein Loading is simple - take one scoop of protein every two hours on the hour while you are awake(aside from mealtimes and training times). If your protein powder gives you 20 grams per scoop, this could meanas much as 160 grams of extra protein or more! At this point in the Phases your body will be sucking up andstoring every available gram of protein you give it. This will help to maximize the effectiveness.

Protein Loading need only be done on the first day of Phase 3 but keep a regular, high-end intake over the courseof the entire Phase. Here is a list of the when, why and how of effective protein supplementation, ranked in orderof importance.

1. Immediately After A Workout

If you only take protein once per day, this is the absolute best time to take it. Immediately after you finish yourworkout, your body needs raw materials to rebuild and recover with. If you don't supply the raw materials througheating, your body will break down muscle from elsewhere in your body in order to rebuild the damaged areas. Thisis very counterproductive as you can well imagine.

By taking in some protein (20 to 30 grams or so) within minutes after exercise, you provide your body with theraw materials it needs to recover without breaking down it's own muscle tissue.

2. An Hour After A Workout

About an hour following a workout, your body has settled down from the excitement and is ready to really startrebuilding. The protein that you took in immediately following the workout has been metabolized and your body islooking for more. Another protein shake at this time is a good way to help speed recovery. Try to take in another20 to 30 grams about an hour after working out.

3. First Thing In The Morning

Immediately upon waking, or as soon after that as you can manage, take a scoop of protein powder. Your bodyhas just been through an (approximately) 8 hour fast and is hungry for nutrients. Feed your body!

Protein powder is more quickly assimilated than solid food and gets into your muscles faster. This protein shotgives your metabolism a boost, which can help with fat loss. Be sure to follow it with a good breakfast, of course.

4. Last Thing At Night

Prepare your body for the long overnight fast by giving it a little something to work with. A good combination forthis purpose is to mix a scoop of whey protein in with a small glass of milk.

Whey is what's known as a "fast" protein, meaning that it's digested quickly, while milk protein (casein) is what'sknown as a "slow" protein, meaning it's digested relatively slowly. At night, you want your protein to bemetabolized slowly so that your body gets a more even supply over the course of the night. By mixing "fast" and"slow" proteins, you get the benefits of the higher-quality whey with the slower digestion time of the milk.

5. In-between Meals

A quick protein shake can be a great snack in between meals. It helps keep your body supplied with protein allday long. This is especially useful if you tend to have long periods of time in-between meals. It could mean thedifference between losing muscle and building or keeping muscle!

6. With Meals

Taking a protein supplement with meals is a handy way to increase the protein content of a meal. This is perfectfor when you make a meal that is somewhat low in protein.

7. In The Middle Of The Night

This is a trick that bodybuilders sometimes use in order to keep their muscles supplied with protein throughout thenight. Keep a pre-mixed protein shake right beside your bed. Although some trainers have been known to setalarms to wake up to drink it, I prefer to have it there waiting just in case I wake up, but I don't try to wake upon purpose. If I don't wake up, it's right there ready for me to drink first thing in the morning! This strategy ismore targeted for muscle growth rather than fat loss.

A Note regarding Pre-Workout Protein

There is research to suggest that pre-workout protein and cardio blends can have a positive impact on musclegrowth. I would actually recommend taking some protein (you can also add some simple carbs) before trainingONLY on the first two days of the low-fat phase...i.e. the days you're reloading and trying to actively build muscle.

When on the low-carb phase of this program, you'll want to avoid ANY food before training as we actually WANTyour body to be in a deprived state when you train. The idea with that is to maximize Growth Hormone release,which will be blunted if your body is processing food.

BioTrust Product #1 - Low-Carb

This protein is a combination of several different proteinsources...micellar casein (which is a milk-based proteinand VERY high quality), whey isolate, mlik proteinconcentrate and whey protein concentrate. This providesnot only a fast shot of amino acids (the whey is digestedquickly), it also provides long-term protein supplies toyour muscles (the micellar casein).

And this protein is low-carb so you can take it freely onANY of the phases of the program.

This is my #1 choice for a protein supplement.

Click here for more info

Prograde Product #2 - Prograde Protein

This protein supplement is an excellent choice for wheyprotein. It has only 2 grams of carbs per serving,contains low temperature microfiltered and ion-exchanged whey protein isolates.

Also, unlike most protein powders which can make youbloated, constipated or give you an upset stomach,Prograde Protein includes a combination of lactase andAminogen – working with your body to break downamino acids and sugars for superior absorption anddigestion.

Coupon Code: Insane15

Click here for more info...Prograde Protein

100% Pure Liquid Egg White Protein

This is also an excellent protein supplement for the Surgeprogram. It's an extremely high-quality protein yet istasteless and mixes well into almost anything, includingbreakfast cereal!

I use it regularly and highly recommend it, especially forthis program. It is ideal for all phases of this program asit contains NO CARBS and NO FAT and a is a real-food based protein source! You can use it freely everyday of your training except the zero-protein day.

Click here for more info...Liquid Egg White Protein

3. "Greens" SupplementsThe reality is that probably 99% of us don't get enough veggies in our diets, especially when on a fat-loss diet. Ishouldn't have to repeat that this is a huge problem, but I do, both to readers and clients. So unless you're getting6 servings of fruits and veggies per day, greens products should make up the difference.

These "greens" products contain powdered concentrates of a huge variety of healthy fruits, vegetables and otherplants, giving you a nice spectrum of a variety of nutrients.

You can pick up "greens" supplements at most health food stores. Greens+ is an excellent brand. I've also usedBarley Green in the past, with excellent results and stores like Trader Joes and Whole Foods will have their ownstore brands as well.

When To Take It In The Phases:

A "greens" supplement can and should be taken on every single day of the program. It's rare you'll find a greenssupplement that contains a lot of carbs, but there are some out there, so be sure to read the ingredients beforeyou purchase. If your greens supplement has more than a couple of carbs, you'll need to be careful on the low-carb portions of the program.

Athletic Greens - Recommended "Greens"Product

This product is an all-natural, whole food SuperfoodCocktail designed to cover the daily nutritional needs ofactive people. All in one place.

You can naturally cover ALL your nutritional bases withAthletic Greens®. Ingredients sourced from whole foodsincrease the absorption of nutrients, boost your body'salkalinity, and improve digestive health.

The result can be immediate, bringing profound changesin health, energy, and performance.

Click here for more info...

Juice Plus

Juice Plus+® is whole food based nutrition, includingjuice powder concentrates from 17 different fruits,vegetables and grains. Each ingredient is speciallyselected to provide a broad range of nutritional benefits.

Juice Plus+ is a complement to a healthy diet. Juice Plus+is the simple, convenient, and inexpensive way to addmore nutrition from fruits and vegetables to your diet,every day. Juice Plus+ is supported by clinical researchconducted by researchers at leading hospitals anduniversities around the world and published in peer-reviewed scientific journals.

Click here for more info... Juice Plus

Click here to go to my recommended onlinesupplement store for other greens supplements.

4. Fish Oil/Essential Fatty AcidsEssential Fatty Acids are so-named because it's essential to get some in your diet. Without them, health and bodycomposition will suffer. Unfortunately the typical North American diet is low in Linoleic Acid (an omega 6 fat) andin Alpha Linolenic Acid (an omega 3 fat); therefore we typically have to seek additional supplementation.

Furthermore, even if the EFA content of the diet seems acceptable, the all-important ratio of omega 3 fats toomega 6 fats is often askew, with far too much omega 6 and far too few omega 3s.

While the omega 3 fat Alpha Linolenic Acid is important in the diet, the downstream metabolic products of ALA(DHA and EPA) are powerful fats responsible for things like: increased metabolic rate, improved fat burning,increased carbohydrate storage in muscle, better glucose and insulin tolerance, reduced blood lipids, reduced riskof platelet aggregation, cardiovascular disease, cancer, and diabetes.

To get your DHA and EPA, you've gotta go with fish oil or krill oil. There are lots of fish oils and krill oils on themarket to choose from and manufacturers make it confusing to decide which is best. Quality makes a HUGEdifference with fish oil and krill oil, though, so I definitely don't recommend the cheap Sam's Club bulk bin types offish oil.

When To Take It In The Phases:

You should take EFAs on every single day of the program, except the all-fruit day. On that day, we're shooting forZERO fat and protein.

Prograde Product #3 - EFA Icon

EFA Icon (which is made with pure Antarctic Krill Oil) offers clearadvantages to fish oil in a number of important ways. You get all thecrucial EPA and DHA but you get more than 47 times the antioxidantpower of fish oil and lutein. Various research studies have shown krilloil can improve cholesterol, LDL (bad) choleterol and HDL (good)cholesterol as well.

Coupon Code: Insane15

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EFA Icon

Nordic Naturals Fish Oil

This is a very high-quality fish oil product and one of the top brandsout there.

If you prefer a fish-oil product over krill oil, THIS would be the one Iwould most highly recommend.

Click here for more info...

Nordic Naturals

5. Creatine Monohydrate

Creatine monohydrate is an excellent muscle-building supplement. It is completely safeto use for both men and women. There are many scientific studies documenting itssafety and effectiveness. It is a natural substance found primarily in red meat.

Using creatine can cause a rapid weight gain of approximately 3 to 10 pounds during theloading phase, depending on the amount of muscle and water you are carrying rightnow. The bigger you are, the more weight you will gain. This weight is primarily in theform of more water in your muscles.

Creatine builds strength by increasing the amount of fuel available for musclecontractions. By increasing your available fuel, your body is able to lift more weight anddo more reps. This, in turn, allows you to build muscle.

When To Take It In The Phases:

Creatine users typically load up for a period of 5 days then drop down to a maintenance dose to keep high levelsin the muscles. We are going to take a different approach to creatine in the Metabolic Surge program in order tomaximize it's effectiveness for the specific metabolic situations you'll be putting your body in: a partial load with nomaintenance dose.

On the first day of Phase 3, you will start loading up on creatine. Take 4 doses of 5 grams on the first,second and third day of Phase 3. Loading for only 3 days will not completely saturate the muscles with creatinebut it will give the majority of the immediate benefits of creatine loading, i.e. rapid weight and strength gain.

Your body will be coming off the low-carb phase and will be more sensitive to the effects of insulin. By taking yourcreatine with a high-glycemic carbodhydrate, your body will not only release more insulin, it will be more sensitiveto its effects, shuttling more creatine into your muscles during this time.

You will also be rapidly gaining muscle from the Protein Loading you'll be doing. Adding creatine to this mix willhelp that process move even faster, helping to provide your body with the energy for protein synthesis!

We will not be doing any maintenance dose of creatine so that creatine levels in your body will drop downagain. We want them to drop so that we can do the same 3 day loading again as we just finished doing, gettingthe same powerful effects from it. We're not using creatine for long-term strength gains here - we're using it forshort-term muscle gain. This is why we don't want to do a full 5 day loading period - we don't want to fullysaturate the muscles with creatine because it will take too long for them to return to lower levels. We're looking forthat kick!

I personally take regular, plain creatine monohydrate. I get excellent results with the no-frills version. There are anumber of supplements on the market that claim to take creatine supplementation to the next level. Mysuggestion is to try regular creatine the first time through so you have a basis to compare to. Then try the fancierstuff. If you find you get enough results to justify the higher cost, go for it!

Click here to go to my recommended online supplement store for creatine.

6. Glutamine

Glutamine is a nonessential amino acid in the body but it is also the most abundant aminoacid in the body. Around 50% of the free amino acid pool consists of glutamine.

Taking extra glutamine has a variety of beneficial effects on your body.

A dosage of 2 grams on an empty stomach has been shown to increase the level of circulating GrowthHormone in the body. This is good because Growth Hormone promotes muscle growth and fat loss, whichare the major aims of this program.

Another effect is that the body does not have to break down other amino acids to make glutamine.Glutamine is a popular amino in the body and if glutamine levels are low, the body will break down muscleprotein to synthesize it.

The extra glutamine you take in supplement form helps support muscle growth if taken in doses of 5 gramsor more at a time (this large amount is necessary to get enough past the digestive system to be of value -the gut sucks up glutamine like a sponge).

Other effects of glutamine include immune system boosting, improved recovery, cell volumization andenhancement of glycogen replenishment.

The best times to take glutamine are first thing in the morning, right after a workout and right before sleep.

Dosages can vary from 2 grams (minimum) to about 10 to 15 grams or more. The larger doses should beused immediately after a workout to promote anabolism and minimize catabolism (muscle breakdown).

When To Take It In The Phases:

Glutamine is an excellent supplement and should be taken after every workout. It will help your body recoverquickly from the intense training you are putting yourself through. It will also help keep your immune systemfunctioning at peak levels as you push yourself towards overtraining over the course of the program. This is acritical time - if your immune system is down, you'll be more likely to get sick at this time.

In addition to taking it after every workout, you can also try Glutamine Loading on the first two days of Phase3. This is very similar in concept to both Protein and Creatine Loading. Since glutamine is an extremely importantamino acid, providing it to your body in quantity while it is sucking up protein and building muscle will helpmaximize the effects of the protein loading.

Also, glutamine works in a similar fashion to creatine by carrying waterinto the muscle cells as it gets absorbed. This cell volumizing effectdramatically enhances muscle cell growth.

Load up on glutamine for the first two days of Phase 3 by taking 4 doseson each of the two days. Take 5 grams first thing in the morning. Take 5grams an hour before training. Take 10 grams right after training. Take 5grams right before bed. After the first two days, you can go back to takingit only after workouts.

A side benefit to taking plenty of glutamine is the positive effects it has onstrengthening the immune systems, especially as you get near the end ofthe third round through. Your body will pushed to the edge and this willtend to lower immune system functioning. Glutamine can help keep youfrom getting sick during this time. Very effective!

Glutamine is easiest to take in powder form. Capsules are available but you need to take so many of them to get adecent effect, it's not really worth it. Regular glutamine powder should work perfectly.

Click here to go to my recommended online storewhere you can buy large containers of

glutamine for very low prices.

7. Fat BurnersFat burning pills, with a few exceptions, are highly overrated for the most part. You can get much better results byproperly targeting your nutition and training and relying on your naturally-enhanced metabolism than you can bylooking to mildly or non-effective fat burning supplements.

Supplements such as L-carnitine that support the fat burning processes in the body can be useful but the new"ephedra-free" fat burning supplements rely on ingredients that don't have much research behind them and canhave negative side effects almost as bad as ephedra itself.

And if you're interested in a a detailed review of fat burning supplements, I highly recommend Will Brink'seBook "Diet Supplements Revealed".

When To Take It In The Phases:

If you're using a good quality fat burning product, like the one below, you can use it every single day of theprogram. Definitely follow the instructions on the bottle with regard to dosage.

Prograde Product #4 - Metabolism

I do have a line on a fat-burning supplement that IS backed byresearch and has been proven to be effective IF you have yourtraining and eating dialed in (which you WILL on this program).

That supplement is called "Metabolism" and is put out by Prograde, asupplement company that I highly respect and recommend and havepartnered with.

This supplement is based on research-proven ingredients that areincluded in actual EFFECTIVE quantities, which is a nice change ofpace from a lot of supplements out there.

Coupon Code: Insane15

Click here for more info...

Metabolism

8. Branched Chain Amino AcidsAlso known as BCAA's, Branched Chain Amino Acids can be extremely useful for helping you spare muscle tissuewhile on a reduced-calorie diet. They consist of Leucine, Isoleucine and Valine.

I find the best time to take BCAA's is immediately before and/or during training. They won't affect the GHresponse that we're looking for in the low-carb phases of the program and will help prevent muscle breakdown.You can also take BCAA's during the fasting days of the program (if you're choosing to do those). BCAA's are veryeffective when taken on an empty stomach as they don't have to then compete with any other amino acids forabsorption.

Now, when it comes to dosage, more is generally better, however more is also always going to be more expensive.If budget isn't an issue, you can take up to 20 grams of BCAA's per serving...that means 20 capsules if you'retaking them in capsule form. The minimum amount I would recommend is 3 to 5 grams, which will still give yougood muscle-sparing benefits.

BioTrust Product #2 - BCAA Matrix

This BCAA product is specially formulated using threedifferent processing pathways for maximum absorption soyou get the most bang for your buck.

It also contains a higher ratio of Leucine, which is the mostpotent "powerhouse" amino acid of the three. Greateramounts of this create better conditions for musclepreservation and can actively help target abdominal fatstores.

This is the best BCAA supplement on the market, in myopinion.

Click here for more info

9. Digestive EnzymesWhen you're on a reduced-calorie diet, nutrient absorption is absolutely critical. Yes, it's also very important evenwhen you're NOT on a diet, but it really is doubly so when your food intake is restricted.

When you're eating less food, it means fewer nutrients overall are going into the body. And if your absorption ofthose nutrients is not efficient, you're going to be getting fewer and fewer nutrients getting when your body needsthem the most.

THAT is when your metabolism starts to slow down.

Your body has ample stores of calories in the form of fat...it's the micronutrients (like vitamins and minerals) thatare the key.

Digestive enzymes are also critically important as you get older. Your body's supply decline with age. Honestly, it'sone of the reasons why you see such a pronounced decline in people as they age...their bodies are basicallystarved of nutrients because food isn't getting processed as efficiently as it used to be.

Bottom line: digestive enzymes are a supplement I hghly recommend, for fat-loss, muscle-building AND overallhealth and longevity.

BioTrust Product #3 - AbsorbMax

This is a comprehensive blend of 16 different digestiveenzymes that, when taken before meals, supports optimalbreakdown and absorption of proteins, carbs and fats.

This product can also help digest lactose (from milkproducts) and can even break down gluten.

This is a power-packed supplement that I HIGHLYrecommend. It's not glamorous like a fat-burner, but it'sability to support proper digestion can help your fat lossefforts tremendously.

Click here for more info

10. ProbioticsGoing back to digestion for a moment, we know that a healthy gut is tremendously important for proper nutrientabsorption and utilization. And by gut, I don't mean the fat on your stomach...I mean your digestive tract.

Your digestive tract contains literally trillions of bacteria...some friendly and helpful...some not.

Our goal is to load up on the friendly bacteria, which are important for digestion, health and overall immunesystem function (it's a little known fact that the digestive tract is a key center of the immune system...80% of it,actually!).

Even more, a recent double blind study published in the European Journal of Clinical Nutrition found that test

subjects who received probiotics daily were able to reduce their abdominal fat by nearly 5 percent over a 12 weekperiod, while the “no probiotic” group experienced no positive changes.

Probiotics are an excellent supplement to add to your regimen.

BioTrust Product #4 - Pro-X10

This formula uses microencapsulation to ensure 10 timesgreater delivery of friendly flora into your gut. Most productslose the majority of their potency before ever reaching thegut.

It also includes nutrients that help regenerate the lining ofthe gut, in addition to helping with delivery of probiotic cellswhere they're needed...alive and well!

This is one of the potent probiotic supplements on themarket today.

Click here for more info

Supplement ChartSupplement When to Take It

Multivitamins/Minerals Every single day of the program.

Protein Every single day of the program except the fruit day. You will alsotake more protein on first day after each fruit day.

"Greens" Supplements Every single day of the program.

Fish Oil/EFAs Every single day of the program except the all fruit day

CreatineOnly on the first three days of each low-fat phase. You will be loadingcreatine, taking 4 doses on each of the first three days, then you willstop.

GlutamineEvery day of the program except the all-fruit day. On the first twodays of the low-fat phase, you can load up on glutamine, taking 4doses on each of those two days.

Fat Burners If you're taking the recommended product "Metabolism," take everyday of the program. If not, take as directed on the label.

Branched Chain Amino AcidsTake one serving of at least 3 to 5 grams immediately before orduring training during all phases of the program. You can also takethroughout the day on fasting days.

Digestive Enzymes Take prior to each meal for optimal nutrient absorption.

Probiotics Take with meals morning and evening or according to instructions onproduct.

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