C4 On the Go: Training, Nutrition and Supplement Guide

By Team Cellucor

Living a healthy lifestyle is harder when you’re busy – but it’s not impossible.

With the right preparation, you can burn fat, build muscle and stay fit when you’re constantly on-the-go. No training, nutrition and supplementation stones should be left unturned.

We've outlined how to stay on top of your on-the-go lifestyle.


When it comes to working out on-the-go, you need to be efficient with your time and flexible in your routines. 

Adjust workout length to your schedule 

Where there is a will, there is most definitely a way. This could involve a variety of workout styles, ranging from a 30-minute lunchtime HIIT class to a superset weights session.

Don't have time for 30 minutes? Cut that duration in half and double the intensity.

Any workout is better than none at all. 

Take advantage of the times you aren't working out

Your general health and well-being aren’t just limited to the gym. If you're constantly hopping from place-to-place, maximize every opportunity to be active.

Take the stairs, park far away from your destination, walk or cycle to work if you live in a city...just keep moving. 


Where a gym-based workout is completely out of the question, you can still stimulate your muscles through different methods. Chief amongst these is utilizing resistance bands.

They tend to come in a variety of strengths and can be used to target virtually every muscle group in the body. What’s more, they are easily-packable – vital if you’re traveling.

Get outdoors

Another great way to stay active when you’re under pressure is through walking. A mere 20-minute step out of the office can add years to your lifespan when you make a routine out of it.

The University of British Columbia also discovered that aerobic activity such as walking produces an increase in brain stimulation. If you’re in-between jobs or meetings, this can only bring a benefit.

Stock up on sleep

When you’re on-the-go, sleep may be at a minimum, which means you have to work extra hard to get enough pillow time as possible.

Insufficient shut eye reduces how effective your training time is by down-regulating your production of testosterone and growth hormone. Make sure you turn your phone off at least an hour before bed.

According to research published by the University of Texas Southwestern Medical Center, it takes 60% longer to get to sleep if you use electronic devices at night.



Fast food grew into one of the planet’s biggest industries for the simple reason that you could grab and go as you please.

The junk food diet is a well-documented danger to your health, but if you thought that a busy lifestyle is an excuse to indulge in Big Macs on the daily, then you’d be mistaken.

Here are the nutritional tips you need to focus on when eating at 100mph.

Snack right

When delving into a diet, many people are advised to stop snacking – you may be one of them. This isn’t a particularly strategic move, as it’s more about what you snack on, not the act itself.

Opt for a handful of nuts and a half-cup of cottage cheese. Brazil nuts, for instance, are rich in the cancer-kicking compound selenium, while cottage cheese provides a drip-feed of casein protein for gradual muscle replenishment.

Don’t cut carbs

Those who lead a desk-based lifestyle may be better off reducing their carb count, but if you’re constantly on your feet, out and about, then you’ll be needing the energy. Not only that, but carbs protect your muscle mass and ramp up weight loss efforts.

Penn State University found that a low-carb cut is only limited to the first three months of a diet. After that, those who adopted a much higher-carb diet lost more weight.

Just make sure those are complex carbs (i.e., brown rice, whole grains, oatmeal, starchy vegetables, etc.).

Drink up 

Not being able to sit down at the dinner table is no excuse for skimping on vital nutrients. Your solution is to get your hands on a good blender/food processor.

Add a scoop of Cellucor COR-Performance Whey, ground oats, a teaspoon of natural nut butter and top off with a handful of berries. This combination ticks off all your macro measures and delivers enough essential fatty acids (EFAs) for the day ahead.

Stay hydrated

It’s easier said than done, but keeping a water bottle on your person at all times is essential for numerous reasons.

A study published in the journal Appetite discovered that remaining hydrated boosts your brain function and focus by as much as 31%. 


The dictionary definition of a ‘supplement’ is something that is added in order to spark an enhancement.

When you’re extremely busy, feeling tired, overworked and without enough energy, selecting the right supplements can prove crucial.

Here is a breakdown of what you’ll need:

Extend endurance

Your time may be constrained, but that doesn’t mean you need to put a premature stop to your workouts. For this, you should boost up with beta-alanine.

Beta-alanine aids muscular endurance which helps you rep out a couple extra sets when you least feel like it. Cellucor’s C4 On the Go contains the patented CarnoSyn® beta-alanine, clinically shown to help with muscle endurance. 


While you may be tempted to grab a cup of coffee before heading to a workout, C4 On the Go provides energy made for performance.

It includes 200mg of caffeine–a proven source of energy–and L-tyrosine, which helps support peak mental and physical performance. Additionally, C4 On the Go provides a boost of vitamins such as B6 and B12.


You don’t need a gym to keep on top of your fitness.

This seven-day workout plan can be done in a hotel room or your lounge so, no excuses. Fuel up with some C4 On the Go, which will maximize energy and improve performance.

Just grab a fresh, icy-cold bottle and go workout!  

Day 1: Arms + Glutes

Exercise Sets Reps  Rest
Divebomber press-up  3-4 4-6 0s
Single-leg glute bridge 3-4 12-15 120-180s
Press-up 3-4 6-12 0s
Sumo Squat 3-4 12-15 120-180s
Plank with glute activation  3-4 6-12 per side 0s
Plank knee twist 3-4 8-12 120-180s


Day 2: High-intensity metcon

Warm up thoroughly, then:

Jumping jack burpees. Do 45 seconds of as many burpees as possible, rest for 15 seconds and repeat for 10-15 minutes.

Day 3: Rest

Day 4: Legs + Abs

Exercise Sets Reps  Rest
Squats 3-4 12-15 0s
Hover hold 3-4 10-12 120-180s
Lunge with pulse 3-4 8-12 0s
Side plank reach through 3-4 6 per side  120-180s
Cossack squat 3-4 8-12 per side 0s
Plank jack 3-4 30-60s 120-180s


Day 5: Medium-intensity metcon

Do each exercise as a circuit, using the 10 seconds of ‘rest’ during each to transition to the next movement. Rest for one minute after you’ve done the whole circuit and then repeat for a total of 3-5 ‘rounds.’

Exercise Time Reps  Rest
Mountain climber 20 AMRAP 10s
Jump squats 20 AMRAP 10s
Jump lunge 20 AMRAP 10s
Flutter kick  20 AMRAP 10s
Scissor kick 20 AMRAP 10s

Day 6:
Light activity day: gentle run or bike ride, long walk, sports etc. 

Day 7: Rest


The world’s most personalized pre-workout.
What is your stimulant tolerance?
no stims for me thanks
a standard energy drink or cup of coffee is enough for me
I drink multiple energy drinks or cups of coffee a day and/or I take pre-workout before the gym
I drink pre-workouts or energy drinks all day long
What is your goal?

Enhanced Performance
start a fitness program and/or take it to the next level

Weight Loss
fat loss and cutting

Muscle Growth
gain strength and size
Do you play collegiate or competitive sports?
Alpha Amino BCAA

Alpha Amino is the ultimate performance, hydration and recovery sports drink powder. Its premium formula is built on the power of amino acids and formulated with ingredients that promote healthy fluid balance. Alpha Amino has 14 Amino Acids including a well-studied 2:1:1 BCAA ratio. These Amino Acids support the body’s ability to fuel skeletal muscles, preserve muscle glycogen stores and reduce protein breakdown.

  • Performance BCAA’s with 0g Sugar
  • 14 Amino Acids
  • 5g BCAA’s in the clinically studied 2:1:1 ratio
  • Electrolytes for hydration
  • Zero Stimulants & Zero Sugar
C4 Sport

C4 Sport! If you are a collegiate athlete or play sports competitively, C4 Sport is the perfect pre-workout for you because it is NSF Certified for Sport. C4 will help you tackle your training in the gym and on the field.

  • Boosts energy + focus
  • Enhances muscular endurance
  • 135mg of caffeine
  • Contains CarnoSyn® Beta Alanine, an amino acid, patented and clinically studied form of beta-alanine that has been shown to support muscular endurance
  • NSF certification is trusted by the MLB, NFL, NBA, NCAA, and everyday athletes alike
C4 Original

C4 Original! This is our best-selling pre-workout with more than 1.3 billion servings sold! C4 Original is perfect for you if you are new to the pre-workout game or you are seeking a lower stimulant C4.

  • Perfect for energy, focus and pumps
  • Good if you’re at the start your fitness journey/want to step up your workouts
  • 150mg of caffeine

Pro tip: If you are just starting out on a pre-workout, take half a scoop to assess tolerance level.*

Also available in convenient, bottled, ON THE GO formula!

C4 Ripped

C4 Ripped! If your goal is to lose weight, C4 Ripped is the perfect pre-workout for you.

  • Helps you train harder while supporting your body’s ability to burn fat
  • Creatine-free
  • Includes ingredients like Green Coffee Bean Extract to support weight loss
  • 150mg of caffeine
  • L-Carnitine Tartrate
C4 Extreme

C4 Extreme! If you love energy drinks and are always on the hunt for higher caffeine levels, C4 Extreme is for you.

  • 200mg Caffeine Explosive Energy®
  • 2g CarnoSyn® Beta- Alanine
  • 1g Nitramax (NO3-C)™
  • 1g Creatine Nitrate (NO3-T®)
C4 Ultimate

C4 Ultimate! If you’re a seasoned gym goer who loves pre-workouts and you’re looking for a fully-loaded, high-impact pre-workout, C4 Ultimate has what you need.

  • The most powerful C4 created
  • Per scoop: 300mg caffeine, 6g Citrulline Malate, 3.2g of CarnoSyn® Beta Alanine, 1.5g Nitrosigine®, 1.5g Creatine Nitrate, plus a powerful blend of nootropics
  • Fully-loaded formula packs a heavy punch of ingredients for focus, endurance, and pumps to help push you to your ultimate limit
  • Formulated for the ultimate – not entry level

Also available in convenient, bottled, ON THE GO formula!

BCAA Sport

BCAA Sport! If you are a collegiate athlete – or play sports competitively, BCAA Sport is a perfect stimulant-free option for you, because it is NSF® Certified for Sport®! BCAA Sport supports all day hydration & recovery, to maximize your workout results

  • All Day Hydration & Recovery
  • Supports All Day Hydration & Recovery
  • Zero Stimulants & Zero Sugar
  • 4G BCAA’s, 2.25G Added Amino Acids, 2G Added Glutamine, and Added Electrolytes
  • NSF® Certified for Sport®

CN3&trad; combines 3 forms of Creatine into a stimulant-free 3-in-1 Creatine complex! Providing 6.25 total grams consisting of micronized Creatine Monohydrate, Creatine Nitrate, and Creatine Hydrochloride. CN3&trad; is an amazing product to be taken before, during, or after a workout. Looking to amplify Strength & Pumps? CN3&trad; has got you covered!

  • Strength & Pump Amplifier
  • Stimulant free
  • Includes Creatine Monohydrate, Creatine Nitrate, and Creatine HCL
  • Unflavored or flavored

Cellucor CLK® is a stimulant free toning and sculpting supplement built on the power of four all-star weight loss ingredients: CLA, Raspberry Ketones, Carnitine, and the latest in diet support; Slimpro®.

  • Stimulant Free Fat Loss
  • Stimulant free toning and sculpting formula
  • Powered by four ingredients to support weight loss
  • Can be taken standalone, or paired with C4 Ripped (C4 Ripped contains stimulants)
  • Raspberry flavored softgels

Share & Contribute

Do you have a story or would you like to be a contributor? We'd love to hear from you.

Learn How