THE TACTICAL STACK: MINIMUM EFFECTIVE DOSE, MAXIMUM BIOLOGICAL RESULT

 This Is "Kurt's Supplement Plan!!!" 

  © Kurt Astarita - KurtAstarita.com  

  IMPORTANT: HEALTH & FITNESS DISCLAIMER   The content provided on KurtAstarita.com by Kurt Astarita is for entertainment and informational purposes only. It is not a substitute for professional medical advice. Always consult with a qualified healthcare provider before beginning any exercise program or changing your diet. By using this content, you acknowledge you do so at your own risk. Read the Full Disclaimer Here

Sup my bros?

If you walk into a supplement store today, they’ll try to sell you a 12-step "transformation kit" that costs $300 and contains mostly caffeine and sawdust.

I’m not about that.

As a Traditional Omnivore, we get 95% of our power from real food—ruminant meats, plants, and starches. But even with a perfect diet, there are specific biological gaps that occur when you’re training hard over the age of 40.

I don't take a "pharmacy" of pills. I take a tactical strike team. This is my exact stack, the genius behind it, and how you should deploy it.

BOOTCAMP EASY LINKS

1. Kurt's Bacement Bootcamp - Workout System
2. Kurt's Bacement Bootcamp - Nutrition Plan
3. Kurt's Bacement Bootcamp - Supplement Plan
4. Kurt's Bacemnet Bootcamp - Workout Demonstrations
5. Kurt's Bacemnet Bootcamp - Keeping Track
6. Kurt's Bacement Bootcamp - Continued Learning

THE CORE FOUR: THE ONLY SUPPLEMENTS YOU ACTUALLY NEED

1. The Powerhouse: Creatine Monohydrate

The Goal: ATP Production & Muscle Fullness. The Genius: Creatine is the most researched supplement in history. It helps your muscles create energy during heavy lifting. It also draws water into the muscle cell, making you look fuller and stay hydrated.

• Actionable Step: 5g daily. Every. Single. Day. No need to "load" it or cycle it. Just stay consistent.

2. The Optimizer: Nature Bell Advanced Methylated Multi

The Goal: Micronutrient Coverage & High Absorption. The Genius: Most cheap multis use synthetic vitamins that your body just pees out. This methylated version is pre-converted, meaning your body can actually use it for hormone production and energy.

• Actionable Step: Take one capsule with breakfast and one with a late snack or lunch. Splitting the dose ensures your system is saturated with nutrients all day.

3. The Recovery King: Magnesium Glycinate

The Goal: Sleep Quality & Muscle Relaxation. The Genius: Most of us are deficient in Magnesium. The "Glycinate" form is highly bioavailable and won't mess with your stomach. It calms the nervous system and prepares your body for deep, restorative sleep—which is when you actually grow.

• Actionable Step: Take this with your last meal or snack before bed.

4. The Omega Hack: Carlson Cod Liver Oil

The Goal: Brain Health, Joint Lubrication, and Heart Strength. The Genius: In the "Traditional Omnivore" plan, we rely on Salmon and Sardines for Omega-3s. But what if you hate fish? You cannot skip the EPA/DHA.

• Why Carlson? It is the gold standard. It’s ultra-pure and, more importantly, it doesn’t taste like a dumpster.

• Actionable Step: If you aren't eating fatty fish 3x a week, take one tablespoon of Carlson Cod Liver Oil daily. It’s the "liquid gold" for keeping your joints from creaking and your brain sharp.

THE GENIUS BEHIND THE TIMING (YOUR PROTOCOL)

Timing isn't just about memory; it's about Bio-Availability. * MORNING (With Breakfast): * 1st Dose Nature Bell Multi. Vitamin absorption is highest when taken with dietary fats (like eggs or butter).

• MID-DAY (With Lunch or Snack): * 2nd Dose Nature Bell Multi. Keeps the micronutrient levels steady.

  • Creatine. Throw it in your water or post-workout shake.

• EVENING (Last Meal/Before Bed):

  • Magnesium Glycinate. This signals to your brain that the "War Room" is closing and it’s time for recovery.

  • Cod Liver Oil. Taking this with your evening meal ensures it digests smoothly with no "fish burps."

ACTIONABLE STEPS: DEPLOY THE STACK

Step 1: Audit Your Current Shelf. If it’s a "Proprietary Blend" or a "Fat Burner," throw it in the trash. It’s cluttering your mind and your liver.

Step 2: Start with the Basics. If you’re new, start with the Multi and the Creatine. Add the Magnesium and Cod Liver Oil once you have the habit locked in.

Step 3: Quality over Price. Supplements go into your cells. Don't buy the cheapest option at the big-box store. Stick to tested brands like Nature Bell and Carlson. If you buy other brands, check for Third-Party Testing and GMP certifications on the bottle.

Very Important Certs To Have On Most Of Your Supplements!

THE SHIELD OF PURITY: WHY CERTIFICATIONS MATTER

You wouldn’t put low-grade, contaminated fuel in a high-performance engine. So why do it to your body? The supplement industry is the "Wild West"—it is loosely regulated, and many companies take shortcuts to pad their profits.

When I tell you to look for GMP and Third-Party Tested seals, it’s not for aesthetics. It’s your insurance policy against garbage.

1. GMP (Good Manufacturing Practices)

The Definition: This is a system that ensures products are consistently produced and controlled according to quality standards. How it Prevents Contamination:

• The "Clean Room" Standard: GMP certification requires rigorous facility hygiene. It prevents "cross-contamination" (e.g., your Creatine being processed on the same dirty machine that just processed a stimulant-heavy pre-workout).

• Traceability: Every single raw ingredient is tracked. If a batch of magnesium is found to have high lead levels, the company can pull it immediately because it has a paper trail for every gram.

2. Third-Party Testing (The Independent Auditor)

The Definition: This is when a company sends its finished product to an outside, unbiased lab (like NSF, USP, or Informed Choice) to be picked apart. How it Ensures Purity & Potency:

• Label Accuracy (Low Purity Prevention): Many brands' labels claim" 500mg of a vitamin but only put in 200mg to save money. A third-party lab verifies that what is on the label is actually in the bottle.

• Heavy Metal & Pathogen Screening: Labs test specifically for toxins like Lead, Mercury, Arsenic, and Cadmium, as well as mold and bacteria.

• Banned Substance Screening: For the athlete or the professional, this ensures there are no "hidden" pro-hormones or illegal stimulants that could cause a health spike or a failed drug test.

ACTIONABLE STEPS: THE 5-SECOND LABEL CHECK

Before you click "Buy" or walk to the register, flip the bottle over. You are looking for these specific marks:

1. The GMP Stamp: Usually a small circle or square that says "GMP Certified" or "cGMP" (the 'c' stands for Current, which is even better).

2. The Third-Party Seal: Look for the NSF, USP, or Informed Sport logos. These are the "Big Three" of independent verification.

3. The "Made in the USA" Factor: While not a guarantee of purity, USA-based GMP facilities are subject to much stricter FDA inspections than overseas labs.

The Bottom Line: If a company doesn't brag about its testing, they probably aren't doing it. Stick to brands like Nature Bell and Carlson that prioritize these standards so you can focus on the gains, not the side effects.

"You can't supplement your way out of a bad diet, but you can use a tactical stack to turn a good diet into a superpower."

- Kurt

NEXT SECTION:

Ready for the Workout Demonstrations?! Kurt's Workout Demonstrations!!!

OTHER LINKS: 

Want the old bedroom workout system? Check out My Workout System (2019 - 2022).

Want to understand the mindset behind sticking to a plan? Read The Power Of Belief & How To Use It.