well thats what i am looking for i am looking for some one to suggeest the best dosing possible for me. As far as time of day goes and amount to take
All these suggestions are based off of a 5-6 meal a day scheme, adjust it for whatever works best for you meal wise.
2 Recreate - First thing in AM/2 before PM workout or between lunch/dinner
3 Prime - first meal/third meal/fifth meal (9 total on workout days or 5 days a week, then 6 on non-workout days or 2 per meal)
Jack3d - 1 to 3 scoops pwo, be careful with the Recreate around this if taken after 5 PM, you will be up late. Start with 1 scoop, then work up as tolerance is assessed.
Creatine - Add 3 to 5 grams for Jack3d
ZMA - per bottle (I don't take it but think it should be pre-bed)
Fish Oil - 3 to 10 pills per day, I take with my meals and evenly dose. I am sure that 2 with each Prime dose will be sufficient.
I think the rest is easy enough, multi-v in morning, protein as needed to get your macros right. Don't rely on whey as a sole protein source, whole food is always better for you so I suggest whey around your workout and no more unless you are in serious need of a meal and it is all you have.