My Nutrition and Supplement List

You know that saying, ‘if I had a nickel for every time I heard that I’d be rich’? Sometimes that’s how I feel when someone asks me about my current nutrition plan and the supplements that I take. If I had a nickel for every time I was asked per week I’d be stashing an extra fifteen cents in my piggy bank. That’s an extra $23.40 per year–half the cost of a case of Victory Storm King Stout. Delicious!












In the hopes that a kind soul will donate the remainder need for a case of Storm King–I’ll give the run down of my current nutrition and supplement list.


In most instances I’m not a band wagon jumper (I grew up loving the Detroit Lions). But after buying Jason Ferruggia’s Renegade Diet, I decided to give intermittent fasting a go. For the past few weeks I’ve been on the intermittent fasting band wagon, and I’m enjoying the ride. I’ve had increased focus and my energy levels have sky rocketed. Even better–I’ve leaned out while staying strong.

I won’t outline the protocol I am following–you’ll have to buy the book to find that out. But my diet consists mainly of beef, chicken, eggs, green veggies, sweet potatoes, white potatoes and good fat sources (olive oil, coconut oil). I also cheat once or twice per week at night after dinner and just eat whatever the hell I want. Mainly because I’m good enough, I’m smart enough and, doggonit, people like me (who got the Stewart Smalley reference?). There’s also a strategy to it–I need to make up some calories that I’ve missed.

If you’re sick of eating a million meals per week and want to give intermittent fasting a try–give The Renegade Diet a shot.




I don’t go crazy with supplements–I stick to a few proven staples. Supplements, however, do promote aweseomness–so I suggest choosing a few good ones and keeping them handy. Here are the ones I use and why.

Designs for Health Whey Cool

Monica Montag, my girlfriend’s mom, is an incredible nutritionist based in State College, PA. She turned me on to Designs for Health products, and, as you’ll see, I keep a few of their products in my regular supplement regime.

Whey Cool is the best whey protein that I’ve found. The milk used to make the powder comes from grass-fed cows that are never injected with hormones or treated with anti-biotics. Whey Cool also contains immune boosting compounds and an array of digestive aids. It’s made using a low-temperature drying and filtration method with minimal processing. Most protein powders are made using a lot of heat that destroys critical components of the milk protein and can cause intolerance (ever get the protein farts?).

Each scoop contains twenty grams of protein. I have one scoop per day.


Designs for Health OmegAvail

  The research on Omega-3 fatty acid supplementation speaks for itself–so I won’t tell you why I take fish oil. But OmegAvail from Designs for Health is a great quality fish oil extracted from fish low in the food chain–meaning that there’s a minimal chance of the oil containing harmful toxins.

If you don’t eat a lot of fatty cold water fish you need to be supplementing with fish oil.  I take between five and ten grams per day.








Designs for Health Paleo Greens

I do my best to eat my vegetables, but some days I know I don’t get enough in. Paleo Greens cover my bases. With extracts from a ton of fruits and veggies, the product is also rich in digestive enzymes. After a cup of coffee a protein shake with Paleo Greens I’m taking a trip to the pooper.

Taking a great greens product will ensure that you’re covering your ass nutritionally. I take one table spoon per day.







USP Labs Modern BCAAs

 I love these. I’ve always been a fan of taking BCAAs pre, peri-, and post-workout, but I’ve found that I like the Modern BCAAs from USP Labs the most. They taste awesome and I’ve definitely noticed improved recovery since I began using them. I take in two scoops with twenty ounces of water during training and another scoop in ten ounces of water when I’m done training.








USP Labs Jack3d

 In the past I drank a cup of coffee on the way to the gym as my “pre-workout” drink. I didn’t buy into the pre-workout hoopla–mainly because of the ridiculousness of shit like NO-Xplode. Jack3d, however, is awesome. I feel intense and focused throughout my training session when I hit two scoops about thirty minutes prior to training. Beta-alanine also feels neat, and I like that too. I train four days per week and usually take it prior to two of those training sessions.







Biotest Surge Recovery

 Surge is the best post-workout supplement I’ve found to date. It has the right kind of carbs (glucose based) and a great protein to carb ratio. Put simply, Surge makes recovery its bitch. I have two scoops every day after I train. It’s important to note that I also eat within an hour of finishing my Surge shake. Surge creates such an insulin spike that it can cause a hypoglycemic reaction if you don’t eat soon after taking it. On one occasion I failed to eat until two hours after finishing my shake and my blood sugar dipped to 57. But if you can get a meal in soon after, I definitely recommend picking up some Surge.







Other Random Shiz

In addition to the above list, I also supplement with vitamins and minerals. I take vitamin D, calcium-magnesium, zinc and B-complex vitamins.

The Last $23.50

Hopefully having an idea of how I structure my nutrition and supplement regime has prodded you in the right direction. If you could, kindly send me $23.40 so I can get some Storm King! (I’m joking, unless you’ll really send it.)

Get Stronger,

Todd (2308)

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Todd Bumgardner
M.S./ CSCS/ Owner of Beyond Strength Performance/ Ginger
Todd Bumgardner

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Todd Bumgardner
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M.S./ CSCS/ Owner of Beyond Strength Performance/ Ginger
3 Responses
  1. Looks like a good list Todd. That stout looks awesome and I will have to look for it around here (if they have it). The Bells Java Stout is quite good too.

    Keep up the good work and I enjoy your articles at T-mag too.
    Rock on
    Mike T Nelson PhD(c)

  2. Ross

    So I went to place an order on Designs for Health and it’s asking for a Health Care Practitioner Referral for site access. What do I do?

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