Your supplement guide to
GET SHREDDED
At Reflex Supplements we’re all about helping you reach your best, and pushing the limits of what you thought possible. Whether you’re prepping for a fitness contest, the vacation of a lifetime, or looking to drop the “last 10lbs”, we’re here to help guide you towards that goal.
Your best starts here
The dream is for free
…but the hustle takes commitment.
You’ve got a vision. You – with defined shoulders and ‘drool worthy’ abs. Or maybe it’s fitting into your favourite clothes again, and looking lean for an upcoming holiday.
But let’s be real here – one day of eating your veggies, hitting the gym, and diligently taking all your supplements isn’t going to do it. Getting shredded takes hard work and perseverance, every day.
Aim to lose about 2-3 lbs per week. Any more than that and you’ll mainly lose water, or worse, hard earned lean muscle.
RISE & GRIND
| Timing | Supplement | Why? | Our Current Fave |
|---|---|---|---|
| Within 30 minutes of waking | Green Food Powder |
Concentrated dose of veggies
Nutrient dense base of vitamins, minerals and chlorophyll These nutrients play a key role in protein synthesis, and promoting cellular regeneration |
Progressive VegeGreens Each scoop contains a broad spectrum of nutrients and 6-8 servings of fresh veggies |
New to Green Food Powders?
Simply mix your greens with your liquid of choice like water, sugar-free electrolytes, coconut water, or blend into your favourite smoothie recipe.
START STRONG
| Timing | Supplement | Why? | Our Current Fave |
|---|---|---|---|
| Within 30 minutes of training session |
Pre-Workout Formula |
Give you a jolt of energy! Especially good if you’re training on a calorie deficit.
Look for a product that contains added thermogenic |
Pharmafreak’s Ripped Freak Unique combination of fat burning ingredients, like red pepper.Just one capsule before you train is all you need to charge your metabolism, and boost your workout getting you bigger gains. |
GET IT DONE
| Timing | Supplement | Why? | Our Current Fave |
|---|---|---|---|
| During Your Workout | Branched Chain Amino Acids (BCAAs) |
Three amino acids (leucine, isoleucine, and valine) that get their name from their branched structured. Unlike other amino acids, not degraded by the liver, but rather enter the bloodstream & help maintain blood sugar levels, metabolize body fat, protect & build muscle mass.2 | Allmax Amino Cuts BCAAs Contains added fat burners like green tea extract and CLA |
FINAL FUEL
| Timing | Supplement | Why? | Our Current Fave |
|---|---|---|---|
| Post Workout |
High Quality Protein Powder  |
Your muscles hard, and now they need fuel to rebuild and repair so you can do it all again | Perfect Sports Diesel Isolate New Zealand whey protein isolateContains 7 grams of BCAAs and 5 grams of L-Glutamine to nourish your muscles. |
ADDITIONAL SHRED
| Timing | Supplement | Why? | Our Current Fave |
|---|---|---|---|
| With Meals | CLA |
A type of fat that is naturally found in grass-fed beef and dairy
Has been shown to increase fat burning, reduce appetite, and improve body composition3 |
PVL Essentials CLA High potency, pure CLA oil 1000mg of CLA per capsule Helps you reach your weight loss goals, with less capsules than other CLA products |
| AM/PM | Carnatine |
An amino acid that transfers fatty acids into the cells where they can burned for energy
Shown to reduce fatigue, and suppress appetite |
Prosupps Liquid Carnitine Free from gluten, soy, and dairy (and suitable for vegetarians) Easily taken by the spoon, or added to your favourite smoothie or post workout shake |
Think skipping your post-workout meal will help you drop the weight?
Think again!
After an intense training session you need nutrients to build and repair, so you can recover faster, hit your next workout sooner, and avoid excessive hunger and overeating later.
1
Eat every 2-3 hours – this will help keep blood sugar stable, and hunger at bay so you can make smart choices all day long.
2
Stay hydrated – often when we feel hungry or tired we are simply dehydrated. Keep your water bottle topped up and sip, sip away.
3
Sleep – lack of sleep messes with our satiety and hunger hormones and has us reaching for quick energy boosters like carbs and sugar. Do yourself a favour and get some shut eye.
4
Chew slowly, put fork down between bites – eating more mindfully does help you enjoy your food more, and gives your belly time to to check in with your brain to it know you’ve had enough.
DO’S & DON’TS
Here are do’s & don’ts to help you get the most gains
Eat
DO
- Quality protein throughout the day (lean meats, poultry, fish, lentils, whey or plantbased protein powder)
- Whole nuts & seeds, cold pressed oils and nut butters (especially those rich in Essential Fatty Acids, such as chia, hemp, flax, pumpkin seeds and walnuts)
- Fruits & veggies (especially dark leafy greens and lower sugar fruits like berries)
- High fibre root veggies (such as sweet potatoes, beets, carrots)
- Healthy fats for cooking (coconut oil, ghee, grass-fed butter, olive oil)
- Quality carbs (oatmeal, quinoa, wild rice)
- Green Tea & Matcha Tea
DON’T
- Eat packaged food products with added sugar
- Drink Alcohol
- Eat refined carbs such as white grains, or flour
Move
DO
- 5 hours of physical activity per week (combination of cardio, high intensity training, and weights)
- Daily ‘non-workout’ physical activity (taking the stairs, housework, playing with your kids)
DON’T
- Overtrain
- Sit for long periods of time
Lifestyle
DO
- Sleep 7-9 hours per night
- Keep hydrated throughout the day
- Stay consistent with your routine and set realistic timelines for your goals
DON’T
- Skimp on sleep
- Yo-yo diet
Maintaining a lean body doesn’t need to be a chore
1 “All About Fat Loss | Precision Nutrition.” 2010. 29 Jul. 2016 <https://www.precisionnutrition.com/all-about-fat-loss>
2 “All About BCAAs | Precision Nutrition.” 2008. 3 Aug. 2016 <https://www.precisionnutrition.com/all-about-bcaas>
3 “CLA (Conjugated Linoleic Acid): A Detailed Review – Authority Nutrition.” 2015. 29 Jul. 2016 <https://authoritynutrition.com/conjugated-linoleic-acid>
4 “ Blomstrand, E. “A role for branched-chain amino acids in reducing central fatigue. – NCBI.” 2006. <https://www.ncbi.nlm.nih.gov/pubmed/16424144>
5 “All About BCAAs | Precision Nutrition.” 2008. 3 Aug. 2016 <https://www.precisionnutrition.com/all-about-bcaas>
Your Guide To Shred: Supplement and Diet Disclaimer: Information in this guide is for information purposes only. Before starting any supplement, diet, or exercise plan it is strongly advised that you check with your healthcare practitioner. For questions on any of the supplements or recommendations in this guide, please visit your nearest Reflex Supplements location.
