Friday - Rest Day
It is truly amazing how day after day many people try to support their training with supplements. There are a few supplements that may help some people, but these matter so little compared to the basics that it is simply ridiculous to even consider supplements before you get the basics down.
1. EAT REAL FOOD - Meat and vegetables, nuts and seeds, some fruit, little starch, NO SUGAR. This also means limiting grains, legumes(beans, lentils, peanuts), and dairy. Our ancient ancestors ate very little to none of these foods and you shouldn't either. For the reasons why, refer to Mark Sisson's Blog. Robb Wolf's Blog and Loren Cordain's Blog also have a wealth of information on evolutionary nutrition.
2. SLEEP 8-9HRS EVERY NIGHT - Sleep is when your body recovers, when you become stronger, and a whole slew of problems begin appearing with less than optimal sleep, including insulin resistance, altered hormonal status, etc. Sleeping in a cool pitch black room, with a little white noise, helps most people sleep. So try to get as much sleep as you can without getting fired or divorced!
3. DRINK PLENTY OF WATER. Carry a water bottle and drink it throughout the day, stay hydrated, it can help you sleep, being hydrated helps you to perform better in your workout, it helps keep your muscles more relaxed, what's not to like? And water means WATER - energy drinks/gatorade/snapple/etc DO NOT COUNT.
Following these simple but oft-ignored guidelines will account for the majority of your ability to perform and train well. The basics are the basics for a reason, they've been proven effective time and time again. Tomorrow I'll post some information about a few useful and effective supplements and a little bit about why they work.