My nutritional and supplement routine

I am the best I’ve ever been, both physically and mentally. I’d say a lot of this is due to my regular gym routine and other habits I’ve adopted in my life (meditation, journaling, reading books but not news, daily walks, etc.)

However, I feel I also look the best. While I still have some remaining belly fat, I’ve melted most of it and started to develop muscles. While also related to the exercise routine, most of it is probably due to my nutrition.

As I’m about to embark on a new supplement routine, I thought I’d document what I take now and how I generally eat.

Before we start: I am not a doctor nor a researcher and generally have no idea what I am doing. Everything I list below, I’ve stolen from somewhere. I also regularly get my blood tested. Don’t copy what I say without doing your due diligence. If you die, don't sue me.


  • A glass of water is the first thing I do. The colder, the better.
  • I don’t eat most mornings. But if I eat, it’s either eggs, skyr or cottage cheese. No carbohydrates in the morning, as I seem to feel more alert skipping them.
  • Athletic Greens AG1 formula. While ridiculously expensive, I seem to have the best experience with this.
  • A Whey protein shake.
  • Coffee, but only 60-90 minutes after waking up. I don’t start my day with coffee for two reasons: I don’t want to be the type of person who says he needs coffee to wake up. And I seem to have less of a crash if I wait before consuming caffeine. I will write about my coffee routine in the future.


  • First authentic meal of the day. If it’s a gym day, I up my carb intake; otherwise, I keep it small and focus on protein and a lot of veggies.
  • Espresso an hour after lunch, and because I like it, I tend to eat a small piece of dark chocolate with my espresso. I stop consuming caffeine at around 2 to 3 pm.


  • A protein shake. I try to eat twice my weight in kilograms in grams of protein when I exercise and at least 1,6 times on other days. The only way I seem to achieve this is to embrace my inner protein shake.
  • L-Carnitine on gym days.
  • Nuts from time to time if I am hungry. I don't like sweet food that much, so I don't really crave sugar.


  • Next big meal of the day. Higher on carbs, especially if it’s a gym day (as I eat after returning from the gym). Primarily still focused on protein and veggies.
  • Skyr to finish it off, and I mix in some whey protein if it’s a gym day.
  • Vitamin D before bed.

Throughout the day:

  • 2-3 litres of water. Stay hydrated.
  • Creatine Monohydrate. I am currently undertaking a loading phase and thus consume 20g of creatine per day for a week. I divide it into four badges of 5g each before switching to a single daily dose of 3g.
  • If it’s a gym day, I mix BCAAs (branched-chain amino acids) into the water I drink while exercising and recovering.

That's about it for now. And yes, I know it seems a lot, but all of this is so ingrained into my day that it doesn't pose a problem.

I also don't feel I am restricting my life in any possible way, especially as I have one or two cheat meals per week where I don't care about what I eat. (But I don't overeat because I feel like shit afterwards.)

Some other supplements I'd like to experiment with but have yet to do so are Apigenin, Magnesium L-Threonate and L-Theanine for better sleep, and EPA and DHA (basically fish oil) for multiple reasons. I also have CLA, Glutamine and Vitamine K2 at home but have yet to implement them into my daily routine.

I am a walking pharmacy.

Photo by HowToGym / Unsplash