Nelson’s Tips on Nutrition, Exercise and Supplements

[Nelson Vergel]

Here are some tips and suggestions :

Video: https://www.excelmale.com/?s=15-…-Nelson-Vergel

Diet:
http://www.excelmale.com/showthread….Healthy-Eating

Exercise:
http://www.excelmale.com/showthread….-Exercise-Tips
Exercise web sites: ExRx.net : Exercise Directory and MyFit.ca Fitness Exercises to Workouts and Articles

Supplements:

Zinc/Copper: One, twice a day with food (this supports healthy testosterone and low chances for acne): http://www.amazon.com/Jarrow-Zinc-Ba…2649942&sr=8-2

Multivitamin one after breakfast and lunch: http://www.amazon.com/Super-Nutritio…650064&sr=1-10

Carnitine, 1000 mg with breakfast and 1000 mg with lunch:
http://www.amazon.com/Jarrow-Formula…5148419&sr=8-7

Vitamin D (4000 IU per day):
http://www.amazon.com/Jarrow-Formula…tamin+D+jarrow

Coenzyme Q-10 (200 mg per day):
http://www.amazon.com/Jarrow-Formula…w+coenzyme+q10

Omega 3 (2000-4000 mg/day):
http://www.amazon.com/Nordic-Natural…=omega+3+lemon

Whey Protein (1 or 2 servings a day, no need for a blender- This is the most tolerable and light of all)
http://www.amazon.com/s/ref=nb_sb_ss…%20zero%20carb

Creatine (5 grams per day, two hours before exercise- NOT for people with kidney dysfunction)
http://www.amazon.com/Jarrow-Formula…reatine+jarrow

Pill box:
http://www.amazon.com/Apex-Medi-Tray…148499&sr=8-15

For studies and references on each supplement, visit: List of Supplements on Examine.com



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[Willyt]

Nelson - thanks for this updated version as I am trying narrow down my supplements to the essential ones that actually make a difference. The one omission that seems to make everyone‘s list is magnesium. Any reason why you left it out? (Other than the multi)