serious bodybuilders only!!!!?

Question

give an example for supplementation of whey, creatine and glutamine at certain times during the day?
i'm currently doing a workout of 45 minutes and need to build quility muscle without bulking,....

Answer 1

Pre
10-15 grams whey protein
10 grams L-Glutamine

Post
20-25 grams whey protein
10 grams L-Glutamine

Bedtime

10 grams L-Glutamine
40 grams blended protein (whey/egg white/casein)

Answer 2

I would take casein protein and glutamine right before you go to bed. I find it's better than whey in the evening because it's slowly digested so it fuels your muscles throughout the night (restoring your ATP).
Protein in the morning (if your not eating egg whites in the morning). Glutamine
Third meal could be replaced with protein
Creatine a half hour before your workout (liquid if possible). Protein withing 30min. to 45 mins. after your workout. Optimum preferably.
P.S. Do cardio at least 3-4x/wk

Answer 3

I use Redbak products... http://www.redbak.net/ using their Protein "Complete" and suppliments in proportions as directed. I alternate training and cardio days... exercising every day. On their web site they have some training suggestions.

Training day:
Protein shake + water+ L-Glutamine + Creatine 20 mins b4
Protein shake + milk + L-Glutamine + Creatine immediately after
Protein shake + milk+ L-Glutamine b4 sleep

Cardio day:
Protein shake + milk + L-Glutamine + Creatine breakfast
Protein shake + water+ L-Glutamine + Creatine immediately after
Protein shake + milk+ L-Glutamine b4 sleep

You are meant to cycle L-Glutamine every 8 weeks... and I don't use creatine very often but have indicated where you would use it if you wanted it. I mix a teaspoon of L-carnitine powder when L-Glutamine is cycled off but I think you can actually use them together. Both need to be cycled off because your body becomes accustomed to them and they lose effectiveness.