Disclaimer: If you have pre-existing hormonal conditions, medical issues, or are taking prescription medications, please consult your doctor before using any of the supplements listed below!

Introduction: This document is meant to educate and provide accurate and up-to-date dosing and cycling protocols for many popular supplements used to enhance performance, aesthetics, and physique. The goal is to maximize benefits while minimizing side effects, supporting long-term health, and promoting longevity. However, individual responses vary, so always prioritize safety, consult healthcare professionals, and monitor your health regularly. I do not promote any of this without my own anecdotal experiences either. I have taken all of these for over a year now and got my bloodwork done in May 2025, and every marker was in perfectly healthy ranges and my testosterone was elevated to 1000+ ng/dl.

💪Testosterone Boosting Supplements:💪

Tongkat Ali - Dosage: 400-1600mg - Cycle: 8 weeks on, 1-2 weeks off (To ensure long-term effectiveness)

How it works:

By reducing sex hormone-binding globulin (SHBG), free testosterone is increased in the body
The increase in testosterone leads to a higher anabolic profile leading to extra strength & muscle mass
Can improve recovery, sleep, and muscle breakdown by modulating the HPA axis, which reduces cortisol
Improved Libidio and Sexual function (more noticeable if your T levels are low)

Shilajit - Dosage: 600-1,000mg Cycle: 8 weeks on, 1-2 weeks off (To ensure long-term effectiveness)

How it works:

Contains fulvic acid found which helps transport nutrients into cells and remove cellular waste
Supports the electron transport chain which is responsible for cellular energy output (ATP)
This results in higher natural stamina levels, reduced fatigue from training, and stronger muscle endurance
Higher libido, muscle growth, recovery, and drive/motivation due to increased natural and free testosterone levels, and DHEA
Can also enhance nutrient absorption and cognitive performance and mood by improving dopamine sensitivity

Boron - Dosage: 6mg - Cycle: unnecessary, take once a day

How it works:

By reducing sex hormone-binding globulin (SHBG), free testosterone is increased in the body (yes, same as tongkat ali)
Reduces estrogen levels in men, promoting a better Test to Estrogen ratio in the body
Supports bone and joint strength/health by boosting the bodies utilization of vitamin D, calcium, and magnesium
Enhances how one metabolizes nutrients

🔥Fat Loss Supplements:🔥

CLA (Conjugated Linoleic Acid) - Dosage: 3,000–6,000mg - Cycle: Unnecessary, take daily with food

How it works:

CLA helps reduce body fat by increasing the rate of lipolysis (fat breakdown) and may inhibit the activity of lipoprotein lipase, an enzyme that promotes fat storage
It may also enhance fat oxidation and improve body composition when combined with exercise
Varying appetite suppression affect amongst individuals

L-Carnitine - Dosage: 1,000-2,000mg - Cycle: Unnecessary, take daily

How it works:

L-Carnitine assists in transporting fatty acids into mitochondria, where they are burned for energy
Improves endurance and energy metabolism, which may support more effective training sessions during cutting phases
May reduce muscle soreness and improve recovery, especially when dieting

Yohimbe - Dosage: 5-15mg - Cycle: 2-4 weeks on, 1-2 weeks off

(Can make some people overly stimulated or nauseous, especially paired with Caffeine!)

How it works:

Blocks alpha-2 adrenergic receptors, which allows the body to continue burning stubborn fat, especially in lower belly and thighs
Best taken fasted and pre-workout for enhanced fat mobilization
Can increase adrenaline, heart rate, and nervous system stimulation, which may cause jitters or nausea

Brown Seaweed - Dosage: 200-400mg - Cycle: Take daily with food

How it works:

Contains fucoxanthin, a carotenoid that may stimulate UCP1 (uncoupling protein 1) in white adipose tissue, promoting thermogenesis (heat-based fat burning)
May increase resting metabolic rate and assist with visceral fat reduction
Provides antioxidants that support overall metabolic health

Green Tea Supplement - Dosage: 250-500mg - Cycle: Unnecessary, take daily

How it works:

Boosts metabolism and fat oxidation, due to it being high in EGCG, (epigallocatechin gallate)
Synergistic with caffeine, enhancing energy expenditure and fat burning
Supports blood sugar regulation, appetite control, and antioxidant protection

🩺General Health and Bodybuilding Supplements:🩺

Daily Multivitamin - Dosage: 1 Serving a day

Covers potential micronutrient gaps from diet, which can impact energy, recovery, and hormonal function
Supports immune health, metabolism, and overall cellular function

Vitamin D3 - Dosage: 2,000–5,000 IU Daily

Plays a critical role in testosterone production, immune regulation, and muscle function
Improves calcium absorption, supporting bone strength and joint integrity
Low D3 levels are linked to poor recovery, low energy, and reduced performance

Zinc - Dosage: 15–30 mg Daily

Supports testosterone synthesis, immune function, and protein metabolism
Helps regulate enzymes and hormones essential for muscle growth and recovery
Zinc deficiency can impair strength, recovery, and libido, especially in hard-training athletes

Magnesium - Dosage: 300–400 mg Daily (preferably magnesium glycinate or citrate)

Vital for over 300 enzymatic reactions, including ATP production, muscle relaxation, and nervous system function
Helps reduce cramps, fatigue, and cortisol, improving recovery and sleep
Often depleted by intense training, stress, and sweat

B12 - Dosage: 250–500 mcg Daily

Supports red blood cell production, oxygen transport, and energy metabolism
Important for nerve health, mental clarity, and mood regulation
Deficiency can lead to fatigue, poor endurance, and impaired muscle performance

💉Injectables (Optional):💉

Injectable L-Carnitine - Dosage: 1,000-2,000mg - Cycle: 3-5 times a week

Note: Not recommended unless you know sterile injection techniques, are okay with dealing with occasional PIP, and are okay with multiple injections to get full dosage.

Why Choose Injectable over Oral L-Carnitine?

Higher bioavailability and faster absorption, as it bypasses digestive system, avoiding breakdown or poor absorption
More efficient delivery directly into muscle tissue
Potentially stronger and quicker effects on fat metabolism and energy
Useful for those with digestive issues or poor oral uptake
Allows precise dosing and timing around workouts or cardio sessions

Final Note: Thank you for taking the time to read this. I hope this guide serves as a solid starting point for learning about gym supplements and helps you make informed choices on your fitness journey. Remember, everyone’s body is different so take dosages according to how you feel, and never start on the high end of dosing, always start with the lowest possible. If you see benefits on 10mg of AC262, no reason to bring it up to 20mg. The lower the dose, the lower the potential side-effects. Stay safe!