Supplements questions

[warlock]

I am stating to take a fat burner this coming Monday as soon as I wake up and them I do a 30/60 min walk.

Them the breakfast is veggies with chicken and some rice

During my work out I drink 60g of protein 1/2 whey, 1/2 casein

After that more rice with veggies and some protein

A big greens salad (150g or more) would follow with about 50g of nuts as well

Dinner is always a protein, salad veggie combo with or without starch.

If hungry 1/2 cup of cottage cheese will do it before bed.

I normally don't measure my food I just stuff myself with greens and eat as much protein as I feel like, try to stay away from carbs and have only 2 pieces of fruit a day.

3 to 4l of H2O are drunk plus green tea

Booze only during the weekends

In terms of supplements I am taking

10000 IU of Vit D
1.2 g of vit C
oregano oil.

GABA and ZMA before bed


1) when should I take my fish oils?
I normally do it when I wake up

2) My only shake for the day is drunk during work out as I normally feel really hungry and that breaks my concentration.
I am thinking about adding 20g of l-glutamine

3) Even though a bunch of studies have said that l-glutamine is destroyed in the stomach I have read Poliquin's stuff recommending it and a few empirical opinions backing it up. I am thinking about taking 60g a day should I have it with or between meals?

4) My goal is to keep my bf at 10% or lower and be as strong as possible, My split is not more than 2 working out or resting day sin a row. Should I take creatine?

5) any recommendations in terms of supplements?

[Timbo89]

drinking the protein during the morning cardio is defeating the purpose of morning cardio.

[warlock]

drinking the protein during the morning cardio is defeating the purpose of morning cardio.

I don't do that the shake is drunk while weight training

[warlock]

I know it sucks... but boozing it up on the weekend will totally defeat the purpose and just hold you back without question. Beer especially. If you "have" to, stick to the hard stuff straight or mixed with diet whatever. Good luck!

Beer is for pussies... LOL

1/2 bottle of wine and 4 shots is vodka is my max intake during the whole weekend whenever I do it

[AlladdinSane]

Weight? (Specific) goals?

[Talo]

60g of glutamine a day ? That is alot , IMO.

[warlock]

5'11 190 10%bf


Yes it is a lot as far as I know it is mostly destroyed in the GI tract therefore the need of so much in order to help with recovery that is my biggest problem as I have ben fihghting adrenal fatigue for years.

[AlladdinSane]

Cool just read your goal in the first post. I missed it the first time going over.

"As strong as possible"... How strong are you now, what kind of increases would you like to see, and do you have a problem being heavier and still sub 10%?

[warlock]

Cool just read your goal in the first post. I missed it the first time going over.

"As strong as possible"... How strong are you now, what kind of increases would you like to see, and do you have a problem being heavier and still sub 10%?


Yes, I play volleyball and the heavier I am the more impact my joints have to take, therefore I have to be content in small increments of muscle and fight being fatty.

I don't consider myself strong at all, but am liking more and more to lift heavy, the heavier I can handle.

Yesterday I was doing db chest press with 75X5,5,5,5 80X4, my squat sucks as I have a bunch of lower leg muscles shut down but I can push 4 plates/side on a leg press (using pretty much only quads as my glutes are shut down), chins I can do body weight X 8, 6, 6, 5, 5. Far from big numbers as I have well developed legs.

I am on season right now and being able to kep whatever I have is my main goal.

[AlladdinSane]

Cool. Creatine is rad. Take it. 10g pre-workout in a Gatorade.

Glutamine is rad. Take it. If you can afford 60g/day, I say, "why not?" Between meals. Keep it in 15g servings.

Spend money and time to get your shit working proplerly. Elite FTS has a book called "Gluteal Amnesia". Buy it. Read it. Use it.

If you can DB press w/ 80x4 after 4 sets of 75x5 then next workout grab the 85s and get to work after a warm-up but before you waste all of your gas on a sub-maximal load for set after set after set after set after... you get the idea. Apply this advice to your other lifts also. This will get you "as strong as possible" while staying light and under 10%.

[warlock]

Cool. Creatine is rad. Take it. 10g pre-workout in a Gatorade.

Glutamine is rad. Take it. If you can afford 60g/day, I say, "why not?" Between meals. Keep it in 15g servings.

Spend money and time to get your shit working proplerly. Elite FTS has a book called "Gluteal Amnesia". Buy it. Read it. Use it.

If you can DB press w/ 80x4 after 4 sets of 75x5 then next workout grab the 85s and get to work after a warm-up but before you waste all of your gas on a sub-maximal load for set after set after set after set after... you get the idea. Apply this advice to your other lifts also. This will get you "as strong as possible" while staying light and under 10%.

Thanks man getting the glutamine today, creatine is in stock, I am working in my lower body issues already and am going to go for max lifts more often.

[AlladdinSane]

:)