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Share your routines and supplements.

post #1 of 21
Thread Starter 
Just curious what people here have in their fittness routinesa and what they take for supplements, if any.

I used to drink protein powder shakes quite a bit but found they are not really that beneficial as long as you eat correctly. I still drink one after a workout though.

My current regimen, which was reccomended to me, is:

-- 400 IU Vitamin C
-- 400 IU Vitamin E
-- 1200 mg a day of a liquid Omega 3,6,9 supplement.
-- Whey/Hemp Protein powder shake after my work outs.

I usally work out an hour a day at lunch time in the employee fittness center and most of the time get in 2 hours a day on the weekends at my local club, if I have the time.

-- 1/2 an hour cardio either on the treadmill or spinning.

-- 1/2 an hour on the weight machines, alternating upper and lower body every other day.

An hour before workouts ,I eat a banana, small lowfat chocolate milk, and drink 24 oz of water. I usually eat a baked potato(plain) and a salad for lunch. I drink gatorade to keep hydrated during workouts.

Breakfast: Large bowl of oatmeal or corn flakes, apple, orange, and 2 slices of toast.

In the evenings, I eat a big meal, whatever I feel like, outside of fast food junk.

I have been on this supplement program for 3 months and have found I have a lot more energy.
post #2 of 21
I drink a protein shake after lifting but I'm not convinced on the efficacy. The problem is I bought two huge tubs so I'm going to eat the damn stuff no matter what . Other than that no supplements besides a multivitamin in the morning.

Routine is 3x a week Starting Strength by Mark Rippetoe:


Two lifting workouts which you alternate, so week one ABA, week two BAB. 3 sets of 5 across after warm-ups.

A: Squat, Bench, Deadlift (supplement with weighted dips)
B: Squat, OH Press, Powerclean (supplement with pull-ups)

The idea being you start with an empty barbell and add 5lbs to the exercise each time you do it. When you fail to complete all 3 sets after 3 attempts (3 different days) you deload the weight 10-20% and work back up 5lbs a day.

I've modified it a bit, I do Squat/OH press/Deadlift and Squat/Bench/Powerclean, I just prefer that grouping. I also front squat once a week and am trying to do pull-ups every day since I suck at them.

Program has been really helpful to me increasing strength everywhere. I feel faster and stronger than when I started (and more flexible due to stretching semi-properly).

I've also been doing one or two http://www.crossfit.com metabolic conditioning type workouts per week. I'm finding it a bit much with the 3 days of Starting Strength, so I am planning on going full CF 5 days a week and stopping SS in January. Originally I wanted to reach a couple strength benchmarks (2x BW deadlift, 1.75x BW squat, 1x BW press, 1.3x BW bench) but it is going to take a lot longer than I thought and I want to try full CF programming for a few months to see where it takes me.
post #3 of 21
20 minutes of treadmill with heavy hands 3-4 times a week. Free weights, lunges, floor stretches and bridges for upper body and core. Occasionally skip rope and one legged balance routines. Daily a good multivitamin, lipitor, aspirin, sensible diet, little bread but frequent sugar (because I like it) and 2 or 3 glasses of cheap wine and an occasional martini. I eat lunch at lunch and spend most of the weekends playing games or with the family.
post #4 of 21
The only sups I take are fish oil 3000mg twice daily
Diet, I try to stay with a Zone/Paleo but I don't weigh and measure so I tend to eat to much. No sugar,bread,grains,pasta.
Protien shakes tend to be loaded with sugar.
Good "diet" is going to vary dependeing on who your talking to.
Nutrition trumps everything else.Crap in/crap out
As far as fitness,Crossfit WODs with some added strength & skill work.
post #5 of 21
I was thinking about doing SS for a couple of months,but I think it's gonna have to wait for spring.
52 year old legs need recovery time
post #6 of 21
Prunes, Ben-Gay, peanut butter, aspirin.
Can't jog anymore because of what it does to my knees. After 40 yrs of running/jogging I really miss it. Try to bike when I can.

Got a lot of my mom's leftovers when she passed away a couple years ago from Alzheimer's. They had her on all kinds of stuff including more conventional things like vitamins E, B-6, B-12, C, etc.
I dabble with a little Glucosamine, but I'm generally very leery of most supplements. You ever hear the old Joe Jackson song:

Everything gives you cancer
Everything gives you cancer
There's no cure, there's no answer
Everything gives you cancer

Don't touch that dial
Don't try to smile
Just take this pill
It's in your file

Don't work hard
Don't play hard
Don't plan for the graveyard
Remember -

Everything gives you cancer
Everything gives you cancer
There's no cure, there's no answer
Everything gives you cancer

Don't work by night
Don't sleep by day
You'll feel all right
But you will pay

No caffeine
No protein
No booze or
Remember -
post #7 of 21
Supps. I take fish oil, baby aspirin, multivitamin and Choline/Inositol.

Diet: I eat a lot of protein (mostly chicken breast, salmon, and unflavored whey powder) and a lot of high quality carbs (oatmeal, brown rice, potatoes mostly - some whole wheat.) Also try to eat a lot of veggies and some fruit. Drink a lot of water, avoid juice. Also drink a protein shake every day. Most mornings I have oatmeal (plain oatmeal) with a scoop of Whey and some splenda, lf milk and raisins. Oatmeal is a great food.

I workout first thing in the morning on an empty stomach and don't eat for an hour after. This is supposed to be the best routine to burn fat.

Workouts alternate Interval training on a stationary bike, and weight training. Planning on limiting my weight training to Upper Body mostly during ski season.
post #8 of 21
Supps: multi-vitamin (1 x day), calcium (2xday), glucosamine/chondroitin/msm (2x), fish oil capsules (1 serving, split 2xday). Hard to believe I used to have a hard time remembering to take 1 multi-vitamin a day -- now I'm up to 6 or 7 capsules twice a day!
Oh, whey protein in smoothie, or just mixed with water, about once a day. Started taking BCAAs (capsules not powder) right before and after weight training. About to start taking BCAAs before fasted cardio to avoid losing muscle.

Diet: Pretty clean, but am at about 33/33/33 in macros. Have been upping protein (to 75-100 g/day) and trying to eat 5 times a day, with every meal/snack including some protein. Without really counting calories, but just trying to keep totals roughly the same, I've ended up reducing carbs. Most carbs are fruit and vegies, with some "Iron Kids" bread and shredded wheat thrown in. Maybe one drink a week now, down from 1-2 a day (I miss my dark beer ) Trying to say the same weight (about 120), lose a little body fat while gaining some muscle.

Upped workouts to 3 days/week, with pretty much an upper/lower body split (like Gramboh's ABA, BAB). working with a trainer to learn squats, deadlifts, benchpresses, etc. with correct form. Need someone to watch my knees and back while I'm rehabbing knee and learning new stuff. Cardio (very, very brisk walks of 3-6 miles) 3 other days a week. Once the PT gives the ok, will add in some uphill sprints or jogging, and hope to try sculling as a cardio alternative.

Giving myself a break from training most of this long weekend -- still feel fat and happy from yesterday's dinner (how does one meal seem to last all day?)

post #9 of 21
Originally Posted by loboskis View Post
Nutrition trumps everything else.Crap in/crap out
No matter what you eat it's "...crap out"
post #10 of 21
post #11 of 21
I started taking Endurox excel a few weeks ago. It has been on the market for years. It is a pretty good supplement for endurance and has been shown to increase the rate of fat loss during workouts.
post #12 of 21
I just finished a second round of p90x and nutrition and supplements. I've never been healthier or fitter. Workout is 6 days/week, 1 hour/day.

The nutrition plan includes things like

5 meals a day. 2500 cals, 40/40/20 protein/carbs/fat, some dairy, lots of fresh produce, lean protein (chicken/fish usually), red meat about 1/week

a recovery drink post-workout (always on resistance days, which are 4 times/week, sometimes others). This consists of approx 70/30 calories from fructose or fruit (berries when I do my own) and whey protein taken 10-30 mins post workout, creatine

multivitamin(s) - broken up into 6 pills taken with meals or spread throughout the day

a green tea/carnitine extract pill pre-workout. A cup of green tea as a substitute

Omega 3 1000mg, 400/600 DHA/EPA twice a day (so a total of 2000 mg)
post #13 of 21
Supplements - Multivitamin when I remember (can't take it on an empty stomach so that presents challenges).

Diet - Could be better but not horrible. I make reasonable choices but my long range plans are for ability to sustain a lifestyle so I don't want to drastically change to a "diet" only to have to re-learn how to eat when I hit my goal. Favorite post-workout snack if I'm not eating a meal right away is chocolate milk, a near perfect 4 to 1 balance of carbs to protein. And it's yummy and cheap.

Fitness - Varies from week to week, working with a triathlon coach. On average 2 hours cycling (on a trainer right now, including a one hour directed spin class), 1-2 hours running (2-3 sessions), 2 hours swimming (2-4 sessions), 1 hour strength (in 2 sessions). Skiing is considered active recovery/cross training. Once every 4 weeks I have "exam" week which reduces training total to 3.5 hours for the week which helps my body recover and allows us to assess my improvement (speed, distance, heart rate) in a controlled environment. Goals for next summer include 2 sprint tris, 1 olympic tri, 1 century ride and 1 aquabike duathlon. The olympic is my "A" race. I didn't realize how much this has become part of my stress relief until I got sick a few weeks ago. I've been forced to not exercise almost completely for a couple of weeks and it was really taking a toll on my stress level. Last night's spin was really hard but it felt oh so good for my soul.
post #14 of 21
I usually start the day with a litre of Black Coffee. I always try to eat foods high in animal fats and/or butter. Other than that, I don't really care.
post #15 of 21
Originally Posted by Ruke View Post
I usually start the day with a litre of Black Coffee. I always try to eat foods high in animal fats and/or butter. Other than that, I don't really care.
post #16 of 21
Originally Posted by Ruke View Post
I usually start the day with a litre of Black Coffee. I always try to eat foods high in animal fats and/or butter. Other than that, I don't really care.
Tell me you don't fear FAT
post #17 of 21
Eskimos eat lots of fat. Just happens to be Omega 3 rich so they don't get heart attacks!
post #18 of 21
No exercise machines. Real exercise, fun stuff, like alpine and xc skiing, mountain biking, rock climbing, kayaking, hiking. Absolutely no heart rate monitor or "personal trainer".

No pills at all. Real food like fresh fish, free range chicken. salad, fruit, beer and wine with sediment in the bottle. No worries about fat/ protein/ carbs....your body knows what it needs.

Avoid bad air, offices, commutes.
post #19 of 21
Originally Posted by newfydog View Post

Avoid bad air, offices, commutes.
Oh, how I would love to make that one come true! I haven't yet figured out how to become independently wealthy or support myself in that environment. Someday!
post #20 of 21
I worked 10 years in Denver, and lived above the smog. There were days I thought I was getting sick, only to recover at the edge of the mountain air on the trip home.
post #21 of 21
Originally Posted by loboskis View Post
Tell me you don't fear FAT
I don't fear fat. I eat pretty much only natural fats, though, I don't eat any processed foods, really, so I don't get any transfats/hydrogenated fats. I have low cholesterol and I am quite thin and in pretty good shape.
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