Prescription Plan:

1. Whey Protein (Teen Safe) – 1 scoop post-workout
2. Multivitamin (Teen) – After breakfast
3. Omega-3 – 500mg after lunch
4. Calcium + D3 – With dinner
5. Banana + Peanut Butter shake – Natural bulking

Duration: 6–8 weeks
Note: Avoid creatine or heavy supplements at this age. Focus on natural nutrition and clean eating.

Prescription Plan:

1. Whey Protein (Teen Safe) – 1 scoop daily
2. BCAA (if intense training) – Intra-workout
3. Omega-3 – 500mg
4. High-Calorie Meal Replacements – 1/day
5. Zinc + Magnesium – Night

Duration: 8 weeks
Note: Training should be under supervision. Focus on technique and recovery.

Prescription Plan:

1. Whey Protein (Teen Approved) – 1 scoop post workout
2. Omega-3 – 1000mg
3. Calcium + Vitamin D3
4. High Protein Diet + Natural smoothies
5. BCAA – Only if supervised high-intensity training

Duration: 8–10 weeks
Note: No creatine or testosterone boosters recommended.

Prescription Plan:

1. Whey Protein (Concentrate) – 1 scoop post workout
2. Creatine – 3g daily
3. Multivitamin – Morning
4. Omega-3 – After lunch
5. Casein Protein – Night

Duration: 8–10 weeks
Note: Maintain hydration and include 30 mins daily movement on off days.

Prescription Plan:

1. Whey Protein (Isolate) – 1.5 scoops post-workout
2. Creatine Monohydrate – 5g pre-workout
3. Multivitamin – With breakfast
4. Omega-3 – 1000mg after lunch
5. BCAA – Intra-workout

Duration: 8–12 weeks
Note: Creatine cycle off after 12 weeks for 2 weeks.

Prescription Plan:

1. Whey Protein Isolate – 1.5 scoops post workout
2. Creatine – 5g daily
3. Glutamine – 5g post workout
4. Multivitamin – Morning
5. Casein – Before bed

Duration: 12 weeks
Note: Intense training needs proper recovery and protein timing.

Prescription Plan:

1. Whey Protein – 1 scoop post workout
2. Creatine – 3g
3. Multivitamin (30+) – Morning
4. Glucosamine – Joint health support
5. ZMA – Before sleep

Duration: 8 weeks
Note: Prioritize rest and mobility-focused routines.

Prescription Plan:

1. Whey Protein Blend – 1 scoop post workout
2. Creatine – 5g pre workout
3. BCAA – Intra-workout
4. Omega-3 – Daily
5. Casein – At night

Duration: 10 weeks
Note: Split workouts between hypertrophy and strength.

Prescription Plan:

1. Whey Protein Isolate – 1.5 scoops
2. Creatine – 5g
3. Joint Support Formula – After lunch
4. Omega-3 – 1000mg
5. ZMA – At night

Duration: 12 weeks
Note: Perfect for mature lifters. Include 1 rest day per week.

Prescription Plan:

1. Whey Protein – 1 scoop post workout
2. Glucosamine + Chondroitin – After meals
3. Vitamin D + Calcium – Daily
4. Omega-3 – Anti-inflammatory
5. L-Glutamine – Post workout recovery

Duration: 6 weeks
Note: Light resistance workouts with full recovery focus.

Prescription Plan:

1. Whey Protein – 1 scoop
2. Joint Support + Collagen – After breakfast
3. BCAA – During workout
4. Creatine (low dose) – 3g
5. Casein – Before bed

Duration: 8–10 weeks
Note: Avoid high-stim pre-workouts. Keep hydration high.

Prescription Plan:

1. Whey Protein (Low Lactose) – 1 scoop
2. Omega-3 – 1000mg
3. Vitamin D3 – 2000 IU
4. Joint Support – Glucosamine, MSM
5. Collagen Peptides – 10g with warm water

Duration: 10–12 weeks
Note: Focus on functional training and mobility.

Prescription Plan:

1. Whey Isolate (Teen Safe) – ¾ scoop post‑workout
2. Multivitamin (Teen) – After breakfast
3. Omega‑3 – 500 mg with lunch
4. High‑Fiber Greens Powder – 1 serving with snacks
5. Lemon‑Mint Detox Water – 500 ml daily

Duration: 6 weeks
Note: No fat‑burners or stimulants. Focus on balanced meals, portion control, and daily walking.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. BCAA (Sugar‑free) – Intra‑workout
3. Omega‑3 – 500 mg daily
4. L‑Carnitine (Teen Dose) – 250 mg pre‑cardio
5. Multivitamin – Morning

Duration: 8 weeks
Note: Maintain at least 1,500 ml water/day; supervised resistance training only.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. Greens & Probiotic Blend – Morning smoothie
3. Omega‑3 – 1,000 mg daily
4. L‑Glutamine – 5 g before bed
5. Vitamin D3 – 1,000 IU with dinner

Duration: 8 – 10 weeks
Note: Prioritise sleep (8 hrs); avoid caffeinated fat burners at this age.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. L‑Carnitine – 500 mg pre‑cardio
3. Green Tea Extract – 250 mg morning
4. CLA – 2 softgels with lunch
5. Electrolyte Mix – During training

Duration: 6 – 8 weeks
Note: Keep calories in deficit; schedule active rest (walking, stretching) on non‑gym days.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. L‑Carnitine – 1 g pre‑cardio
3. Green Coffee Bean Extract – 400 mg with breakfast
4. CLA – 2 softgels twice daily
5. BCAA – Intra‑workout (sugar‑free)

Duration: 8 weeks
Note: Cycle L‑Carnitine off for 2 weeks after 8 weeks of use.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. L‑Carnitine – 1 g morning fasted
3. Thermogenic Fat Burner (Caffeine‑moderate) – Pre‑workout
4. Omega‑3 – 1,000 mg with dinner
5. Fiber Supplement – Evening shake

Duration: 10 – 12 weeks
Note: Monitor total daily caffeine < 300 mg; re‑evaluate body‑fat every 4 weeks.

Prescription Plan:

1. Whey Isolate (Low‑Carb) – 1 scoop post‑workout
2. Apple Cider Vinegar Capsules – 500 mg before lunch
3. Omega‑3 – 1,000 mg daily
4. Green Tea Extract – 300 mg morning
5. Multivitamin (30+) – Morning

Duration: 8 weeks
Note: Add 30 min brisk walk on non‑gym days; limit refined carbs after 6 p.m.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. L‑Carnitine – 1 g pre‑cardio
3. CLA – 2 softgels, twice daily
4. Green Coffee Bean Extract – 400 mg a.m.
5. Electrolyte Mix – Intra‑workout

Duration: 8 – 10 weeks
Note: Include 1 refeed day (maintenance calories) every 10 days to sustain metabolism.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. Clinical‑Strength Fat Burner (Stimulant‑free P.M.) – Evening
3. L‑Carnitine – 1 g morning
4. Omega‑3 – 2,000 mg total per day
5. Fiber + Greens Powder – Night shake

Duration: 12 weeks
Note: Track HRV or resting HR to avoid over‑training; ensure 7+ hrs sleep.

Prescription Plan:

1. Meal Replacement Shake (Low‑GI) – Breakfast
2. Whey Protein (Low‑Lactose) – 1/2 scoop post‑workout
3. Omega‑3 – 1,000 mg twice daily
4. Glucomannan Fiber – 1 g before main meals
5. Multivitamin 45+ – Morning

Duration: 6 weeks
Note: Prioritise low‑impact cardio (cycling, swimming); focus on joint health.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. L‑Carnitine – 500 mg pre‑cardio
3. CLA – 2 softgels with lunch
4. Joint Support + Collagen – After breakfast
5. Green Tea Extract – 250 mg morning

Duration: 8 weeks
Note: Keep caffeine intake moderate; include stretching and mobility daily.

Prescription Plan:

1. Whey Isolate – 1 scoop post‑workout
2. Omega‑3 – 2,000 mg total per day
3. Apple Cider Vinegar Capsules – Before dinner
4. Collagen Peptides – 10 g with evening tea
5. Thermogenic (Stimulant‑free) – Post‑lunch

Duration: 10 – 12 weeks
Note: Emphasise functional training, balance work, and hydration (≥ 2 L water/day).

Prescription Plan:

1. Whey Protein (Teen Approved) – 1 scoop post-workout
2. Omega-3 – 500mg after lunch
3. Calcium + Vitamin D3 – With dinner
4. Multivitamin (Teen) – Morning
5. Turmeric + Black Pepper Capsules – 1 daily for inflammation

Duration: 6 weeks
Note: Focus more on natural rest, hydration, and sleep cycles. No advanced recovery formulas needed.

Prescription Plan:

1. Whey Protein – 1 scoop post-training
2. Omega-3 – 1000mg daily
3. BCAA – Intra-workout
4. Magnesium – Night, to reduce cramps
5. L-Glutamine – 5g post-workout

Duration: 8 weeks
Note: Encourage good post-workout stretching & mobility exercises.

Prescription Plan:

1. Whey Protein (Isolate) – 1 scoop post-workout
2. BCAA – During training
3. Collagen (Low Dose) – 5g morning
4. Magnesium + Zinc – At night
5. Multivitamin – Daily

Duration: 8–10 weeks
Note: Sleep hygiene is key — no screens 1 hour before sleep for optimal recovery.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. Glutamine – 5g before bed
3. Multivitamin – Morning
4. Ashwagandha – 500mg at night (anti-stress)
5. Omega-3 – 1000mg after lunch

Duration: 6–8 weeks
Note: Keep 2 full rest days and light stretching/mobility on off days.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. BCAA – Intra-workout
3. Glutamine – 5g after intense training
4. Magnesium + Zinc – Night
5. Ashwagandha – Evening, for cortisol control

Duration: 8–10 weeks
Note: 1 rest day per week is mandatory for muscle and CNS recovery.

Prescription Plan:

1. Whey Isolate – 1 scoop
2. BCAA + Electrolytes – Intra-workout
3. Omega-3 – 1000mg
4. Collagen Peptides – 10g morning
5. Ashwagandha + Magnesium combo – Night

Duration: 12 weeks
Note: Add foam rolling, hot showers, and 7+ hrs sleep every day.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. Collagen – 10g with warm water
3. Joint Support Capsule (Glucosamine/MSM) – After lunch
4. Magnesium – Night
5. Omega-3 – 1000mg with dinner

Duration: 8 weeks
Note: Support joints and flexibility. Avoid heavy lifting on recovery days.

Prescription Plan:

1. Whey Protein Blend – 1 scoop post-workout
2. BCAA – Intra-workout
3. Glutamine – 5g post-training
4. Joint Support Complex – Midday
5. Ashwagandha – 500mg before bed

Duration: 8–10 weeks
Note: Active recovery (yoga/swimming) is encouraged weekly.

Prescription Plan:

1. Whey Isolate – 1 scoop after workout
2. Collagen + Vitamin C – Morning
3. Electrolyte Mix – Intra-workout
4. Omega-3 – 2000mg/day (split doses)
5. Magnesium + Melatonin – Before sleep

Duration: 12 weeks
Note: Schedule 1 deload week every 6 weeks to avoid injury.

Prescription Plan:

1. Whey Protein (Low Lactose) – 1 scoop post-workout
2. Collagen Peptides – 10g morning
3. Calcium + Vitamin D3 – After breakfast
4. Joint Support Formula – Daily
5. Magnesium – Night

Duration: 6–8 weeks
Note: Gentle stretching and hydration should be a daily habit.

Prescription Plan:

1. Whey Isolate – 1 scoop post-workout
2. Glucosamine + MSM – Joint support
3. Collagen Peptides – Morning
4. Omega-3 – 1000mg
5. Magnesium + Ashwagandha – Night

Duration: 10 weeks
Note: Alternate training styles (cardio + resistance) for balance.

Prescription Plan:

1. Whey Protein – 1 scoop
2. BCAA + Electrolytes – During workout
3. Collagen – 10g with breakfast
4. Joint & Bone Health Combo – Midday
5. Magnesium – Night for sleep recovery

Duration: 12 weeks
Note: Reduce intensity every 3rd week; focus on recovery practices like massage or hot water soak.

Prescription Plan:

1. Whey Protein (Teen Approved) – 1 scoop post-workout
2. Banana + Oats Shake – Morning natural pre-workout
3. Omega-3 – 500mg after lunch
4. Calcium + Vitamin D3 – Daily with dinner
5. Multivitamin (Teen) – Morning

Duration: 6 weeks
Note: Avoid pre-workouts or creatine. Strength training should be bodyweight-focused and supervised.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. BCAA – Intra-workout for muscle preservation
3. Omega-3 – 1000mg with meals
4. High-Carb Breakfast with Eggs or Peanut Butter
5. Magnesium – At night

Duration: 8 weeks
Note: Include proper hydration and recovery techniques. Focus on form, not load.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. Electrolyte Drink – During training
3. Banana + Peanut Butter Smoothie – Pre-workout
4. Glutamine – 5g at night
5. Omega-3 – 1000mg post-lunch

Duration: 8–10 weeks
Note: Avoid stimulant supplements. Ensure proper sleep and reduce screen time.

Prescription Plan:

1. Whey Protein (Blend) – 1 scoop post-workout
2. Creatine – 3g daily
3. BCAA – On training days
4. Multivitamin – Morning
5. Beetroot Extract – Pre-workout (for endurance)

Duration: 6–8 weeks
Note: Light compound lifting + resistance bands advised on non-gym days.

Prescription Plan:

1. Whey Isolate – 1.5 scoops post-workout
2. Creatine Monohydrate – 5g pre-workout
3. Beta-Alanine – 2g before training
4. BCAA + Electrolytes – Intra-workout
5. Multivitamin – Morning

Duration: 8–10 weeks
Note: Alternate between strength and cardio-focused sessions for endurance growth.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. Creatine – 5g daily
3. Electrolyte Mix – During long training sessions
4. L-Citrulline + Beta-Alanine Stack – Pre-workout
5. Casein – Night protein for sustained recovery

Duration: 10–12 weeks
Note: Creatine should be taken even on rest days. Rest well at least 1 day per week.

Prescription Plan:

1. Whey Protein – 1 scoop post-training
2. Creatine – 3g on workout days
3. Multivitamin (30+) – After breakfast
4. Joint Support – Glucosamine + MSM
5. BCAA – Intra-workout

Duration: 6–8 weeks
Note: Prioritize proper warm-up and cool-down routines. Focus on low-impact training.

Prescription Plan:

1. Whey Protein Isolate – 1.5 scoops post-workout
2. Creatine – 5g daily
3. Beta-Alanine – 3g pre-workout
4. Omega-3 – 1000mg daily
5. Magnesium + Zinc – Before sleep

Duration: 8–10 weeks
Note: Avoid consecutive high-intensity days. Alternate muscle groups.

Prescription Plan:

1. Whey Protein Blend – 1 scoop post-training
2. Creatine – 5g
3. L-Citrulline – 6g pre-workout
4. Electrolyte Mix + BCAA – During training
5. Casein – At night

Duration: 12 weeks
Note: At least 1 day should be active rest (light walk, stretching). Sleep 7+ hrs essential.

Prescription Plan:

1. Whey Protein (Low Lactose) – 1 scoop post-workout
2. Omega-3 – 1000mg daily
3. Joint Support Complex – After breakfast
4. Glutamine – 5g post-exercise
5. Magnesium – Night

Duration: 6–8 weeks
Note: Include mobility drills, light functional movements & brisk walking on non-gym days.

Prescription Plan:

1. Whey Isolate – 1 scoop
2. Creatine – 3g daily (consult if BP/renal issue)
3. Electrolyte Powder – During workouts
4. Joint Support + Collagen – Morning
5. Magnesium + Ashwagandha – Night

Duration: 8–10 weeks
Note: Strength + endurance combo preferred: 2 strength days, 2 cardio days per week.

Prescription Plan:

1. Whey Protein (Low Carb) – 1 scoop
2. Creatine – 5g split across 2 doses
3. BCAA + Electrolytes – During sessions
4. Collagen Peptides – 10g with Vitamin C
5. Magnesium – 300mg at night

Duration: 12 weeks
Note: Recovery and hydration are critical. Avoid overstimulation and track blood pressure regularly.

Prescription Plan:

1. Whey Protein (Teen Approved) – 1 scoop post-workout
2. Omega-3 – 500mg after lunch
3. Calcium + Vitamin D3 – With dinner
4. Multivitamin (Teen) – Morning
5. Turmeric + Black Pepper Capsules – 1 daily for inflammation
Duration: 6 weeks
Note: Focus on rest, hydration & sleep. Avoid creatine or advanced recovery blends.

Prescription Plan:

1. Whey Protein – 1 scoop post-training
2. Omega-3 – 1000mg daily
3. BCAA – Intra-workout
4. Magnesium – Night, for cramps
5. L-Glutamine – 5g post-workout
Duration: 8 weeks
Note: Add daily stretching & reduce screen time before bed.

Prescription Plan:

1. Whey Protein (Isolate) – 1 scoop post-workout
2. BCAA – During training
3. Collagen – 5g morning
4. Magnesium + Zinc – Night
5. Multivitamin – Daily
Duration: 8–10 weeks
Note: Track energy levels and sleep hours. Avoid burnout.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. Glutamine – 5g before bed
3. Multivitamin – Morning
4. Ashwagandha – 500mg evening
5. Omega-3 – 1000mg post-lunch
Duration: 6–8 weeks
Note: Add yoga/foam rolling on non-workout days.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. BCAA – Intra-workout
3. Glutamine – 5g after intense sets
4. Magnesium + Zinc – Before bed
5. Ashwagandha – 500mg for cortisol balance
Duration: 8–10 weeks
Note: 1 full rest day per week mandatory.

Prescription Plan:

1. Whey Isolate – 1 scoop post-workout
2. BCAA + Electrolytes – Intra-workout
3. Omega-3 – 1000mg with lunch
4. Collagen Peptides – 10g morning
5. Ashwagandha + Magnesium – Night
Duration: 12 weeks
Note: Schedule 1 deload day/week. Stretch + hydrate consistently.

Prescription Plan:

1. Whey Protein – 1 scoop post-workout
2. Collagen – 10g with warm water
3. Joint Support (Glucosamine/MSM) – After meals
4. Magnesium – Night
5. Omega-3 – 1000mg
Duration: 8 weeks
Note: Focus on joint mobility and active stretching.

Prescription Plan:

1. Whey Protein Blend – 1 scoop post-workout
2. BCAA – Intra-workout
3. Glutamine – 5g post-training
4. Joint Support Complex – Midday
5. Ashwagandha – Night
Duration: 8–10 weeks
Note: Avoid back-to-back high-intensity sessions.

Prescription Plan:

1. Whey Isolate – 1 scoop after training
2. Collagen + Vitamin C – Morning
3. Electrolytes + BCAA – Intra-workout
4. Omega-3 – 2000mg/day split
5. Magnesium + Melatonin – Before sleep
Duration: 12 weeks
Note: 1 deload week every 6 weeks recommended.

Prescription Plan:

1. Whey Protein (Low Lactose) – 1 scoop
2. Collagen Peptides – 10g with tea
3. Calcium + Vitamin D3 – After breakfast
4. Joint Support Formula – Midday
5. Magnesium – Night
Duration: 6–8 weeks
Note: Use walking, stretching, and deep breathing as recovery tools.

Prescription Plan:

1. Whey Isolate – 1 scoop post-workout
2. Glucosamine + MSM – For joints
3. Collagen – 10g daily
4. Omega-3 – 1000mg
5. Magnesium + Ashwagandha – Before bed
Duration: 10 weeks
Note: Include active recovery (swimming, cycling) twice a week.

Prescription Plan:

1. Whey Protein – 1 scoop
2. BCAA + Electrolytes – During workout
3. Collagen – 10g with breakfast
4. Joint & Bone Health Capsule – Afternoon
5. Magnesium – Night
Duration: 12 weeks
Note: 1 low-impact day every week is mandatory.