thx
New member
As we all know our top priority is food and as lifting-bro's that's where most of our money goes. A lot of us are also broke since being a lifting-bro costs a lot of money so we try to save as much money on stuff but at the same time we want the best possible quality as we can get. This will save you some money as you'll see when you add everything up.
Here are some reasons why you should make your own pre-workout!
First of all when you buy an already mixed PWO with a cheesy name and weird flavor you really don't know what you're getting. How do you know that the right amounts of each thing are there? How do you know if they are properly mixed?
Most of them contain caffeine powder and you're most probably not getting the right amount of caffeine in each scoop as stated on the label.
Most of the time you need 2-4x the dose to get up to the effective dose of the citrulline malate, beta alanine etc. But the caffeine is always dosed pretty high.
OK! So enough with the bullshit rant. Now lets get to the important stuff.
There are 2 things making a PWO great and that is the stimulant and the vasodilator.
Caffeine is cheap, readily available and the most used drug in the world!
Citrulline malate (2:1) legal, available everywhere and it's in every single good PWO out there.
Another important thing that I've noticed I'm lacking in my diet is SALT!
That's pretty much all you need if you're broke.
If you want something extra I'll now make a list of popular things to have in a PWO. I'll start off with stimulants.
Caffeine: (Dosage 4-6mg/kg bodyweight) Cheap, available everywhere, legal. I'm not getting in to what this does since most if not all of us knows what it is and does. Get caffaine pills and do not get powder since powder is hard to dose.
DMAA: (Dosage 50-100mg) This stimulant is what most of us love. This is what made Jack3d famous!
Yohimbine: (Dosage 0.2mg/kg bodyweight) Good fatburner. Great thermogenic effects.
Ephedrine: (Dosage 25-50mg) Good stimulant in general, suppresses appetite, good fat burning capabilities.
All these stimulants have great synergistic effects with caffeine.
L-theanine: (Dosage 200mg-1g) This supplement is great if you hate the jitters from stimulants. It's also great when you get home and want to relax but can't do it because of the stimulants.
This is cheap if you get it as a powder compared to pills/caps.
Now to the other things that are used in the PWO blends/mixes.
Citrulline Malate: (Dosage 4-8g) Get the 2:1 ratio. This is probably the most common thing in PWO's. It's a vasodilator and increases stamina and workout perforamnce in general. This is also better than L-arginine so I'm not gonna bring it up. I've felt that the mix of these 2 have a better effect but maybe it's just in my mind.
Beta Alanine: (4-6g) Skip this if you don't like the tingles. Tingles usually dissapear after a while.This is something that needs to be taken for a longer time before you actually feel the real effect of it. It improves endurance a little bit but not much. This is not really needed for us lifters. It benefits endurance athletes more.
Agmatine: (Dosage 500mg-1g) Works really well with citrulline malate. Be carefull with this because some people say it can upset your stomach. This is also an NO-supplement.
Taurine: (Dosage 2g) It is said that it aids the nervous system, so you'll get better mind to muscle contact. I use it because I feel it helps with muscle cramps and fatigue.
L-tyrosine: (Dosage 2g) I feel like this works great with caffeine. This aids the dopeamin levels and I feel like it makes me more focused and calm.
Most PWO's contain creatine. It's usually just used as a filler. I take it after the workout.
I usually add some regular salt to the mix. You can add whatever you want.
You can add EAA, BCAA etc. Some people like to take some fast carbs before the workout.
These are just dosages that found out were used in different studies and that I've tried. The whole point of making your own PWO is that you can tweak it after your own preference. I also recommend you guys to get one of those small scales. 0.01g accuracy scale, you can get one on ebay really cheap.
I never premix these things. I have small scoops and just measure everything once. Then I know how many scoops I should add to my PWO drink.
The reason why I don't premix it is even if you shake it up really well the powders still don't mix that well and they somehow separate.
Remember to take all this on an empty stomach.
Here are some reasons why you should make your own pre-workout!
First of all when you buy an already mixed PWO with a cheesy name and weird flavor you really don't know what you're getting. How do you know that the right amounts of each thing are there? How do you know if they are properly mixed?
Most of them contain caffeine powder and you're most probably not getting the right amount of caffeine in each scoop as stated on the label.
Most of the time you need 2-4x the dose to get up to the effective dose of the citrulline malate, beta alanine etc. But the caffeine is always dosed pretty high.
OK! So enough with the bullshit rant. Now lets get to the important stuff.
There are 2 things making a PWO great and that is the stimulant and the vasodilator.
Caffeine is cheap, readily available and the most used drug in the world!
Citrulline malate (2:1) legal, available everywhere and it's in every single good PWO out there.
Another important thing that I've noticed I'm lacking in my diet is SALT!
That's pretty much all you need if you're broke.
If you want something extra I'll now make a list of popular things to have in a PWO. I'll start off with stimulants.
Caffeine: (Dosage 4-6mg/kg bodyweight) Cheap, available everywhere, legal. I'm not getting in to what this does since most if not all of us knows what it is and does. Get caffaine pills and do not get powder since powder is hard to dose.
DMAA: (Dosage 50-100mg) This stimulant is what most of us love. This is what made Jack3d famous!
Yohimbine: (Dosage 0.2mg/kg bodyweight) Good fatburner. Great thermogenic effects.
Ephedrine: (Dosage 25-50mg) Good stimulant in general, suppresses appetite, good fat burning capabilities.
All these stimulants have great synergistic effects with caffeine.
L-theanine: (Dosage 200mg-1g) This supplement is great if you hate the jitters from stimulants. It's also great when you get home and want to relax but can't do it because of the stimulants.
This is cheap if you get it as a powder compared to pills/caps.
Now to the other things that are used in the PWO blends/mixes.
Citrulline Malate: (Dosage 4-8g) Get the 2:1 ratio. This is probably the most common thing in PWO's. It's a vasodilator and increases stamina and workout perforamnce in general. This is also better than L-arginine so I'm not gonna bring it up. I've felt that the mix of these 2 have a better effect but maybe it's just in my mind.
Beta Alanine: (4-6g) Skip this if you don't like the tingles. Tingles usually dissapear after a while.This is something that needs to be taken for a longer time before you actually feel the real effect of it. It improves endurance a little bit but not much. This is not really needed for us lifters. It benefits endurance athletes more.
Agmatine: (Dosage 500mg-1g) Works really well with citrulline malate. Be carefull with this because some people say it can upset your stomach. This is also an NO-supplement.
Taurine: (Dosage 2g) It is said that it aids the nervous system, so you'll get better mind to muscle contact. I use it because I feel it helps with muscle cramps and fatigue.
L-tyrosine: (Dosage 2g) I feel like this works great with caffeine. This aids the dopeamin levels and I feel like it makes me more focused and calm.
Most PWO's contain creatine. It's usually just used as a filler. I take it after the workout.
I usually add some regular salt to the mix. You can add whatever you want.
You can add EAA, BCAA etc. Some people like to take some fast carbs before the workout.
These are just dosages that found out were used in different studies and that I've tried. The whole point of making your own PWO is that you can tweak it after your own preference. I also recommend you guys to get one of those small scales. 0.01g accuracy scale, you can get one on ebay really cheap.
I never premix these things. I have small scoops and just measure everything once. Then I know how many scoops I should add to my PWO drink.
The reason why I don't premix it is even if you shake it up really well the powders still don't mix that well and they somehow separate.
Remember to take all this on an empty stomach.
