41 And Looking For Advice

Diet and Nutrition
1

Greetings. I found this site almost a year ago while looking up info about creatine. Its been a gold mine of information! It has changed the way I work out and I’ve enjoyed consistant results.

I havent’ had the need to post anything as I’ve spent the time reading and learning.

Now I’ve got a couple of questions if anyone can help me. To provide a little set up;

I’m 41. I physically active between work (Deputy), teaching (combatives) and of course working out. I work out with weights (I have an olympic set and bench in the garage), body weight and strands/cables (lifeline cables).

A year ago I wasn’t doing well physically with some minor medical issues. I’m 6’ but lost down to 154lbs. I August of last year the minor stuff was getting healed up and I got serious with training. I’m doing 70-80% compound exercises such as flat bench, squats, overhead press, T-bar bent row, close grip pull ups, tricep bench dips etc. A few isolation exercises are thrown in such as curl/reverse curl with the EZ bar.

I’ve put back on slightly over 20 lbs and everyone comments on my overall size gains.

I suppliment with whey protien before and after workouts and before bed. My usual protien shake consists of the whey 24g, creatine 5g (after workout), 5g glutamine, 1g vit C/calcium combo, 2g barley green powder, 1g arginine (before workout and bed), 1tsp of fish oil (norweigan brand). I try for about 5-6 meals a day of quality food. Junk food is pretty rare in my diet and I do veggy juices as well either in the juicer or vita mix blender.

Along with my overall size gains I’ve gained a little tummy. Not the 8 months pregnant belly, but a little noticable for my frame. Looking to continue mass/strength training but would like to flatten it out.

I’m doing a good colon flush program right now that is doing well. So here are a couple of questions;

  1. I’ve just bought carnitine as I’ve read it helps force sat fats into the cell for energy making. I’m going to add this to the suppliment routine. Directions are 1/2 hour before workout so I’ll try that. Has anyone used or is using carnitine and does it help with energy like advertised and does it help with becoming a bit more lean?

  2. The fish oil I’m taking I normally take before the workout and at bed time. Is that the optimal times? Should it be combined with the carnitine in the same shake?

I appreciate some guidance, many thanks.

P.S. while I’ve got you here, my overall energy during a workout seems to be diminishing a bit. I’m not able to bench quite as much or for as many reps as I was a few months ago. I’ve been following Dr. Beardi’s 8x3 program (scrawny to brawney) with good results for several months now.

I’m I correct in thinking that I need to change up my program for a month or two since my energy is getting a little lower as well as strength. It isn’t a drastic change, but I keep a log as suggested so I know how much and how many for each workout going back to August. Is this just a little slump and I should continue the high weigt/low rep scheme or should I change up and perhaps go a bit lighter with higher reps for a month or so then switch back?

Again, I appreciate your time and suggestions.

2

I take 3 x 1gm acetyl l-carnitine a day with protein shake for breakfast and prebedtime. For mid day about 2 hours after a meal.

Fish oil i take throughout the day during any type of meal. If i consume any in the morning for breakfast i make sure that i have other sources of energy like fruits or virgin coconut oil so as the body will not burn the fish oil for energy.

if you find that you are putting on some unwanted fat, time your carbs better. stay away from all refined sugars. when i’m really trying to lean down i do not take Surge. instead i go with 20 grams whey isolate, 30 grams BCAAs, 5 grams each of creatine, Beta alnine, and l-arginine.

I prefer full body workouts and use antagonist training for upper body and big compound movements for lower body. I incorporate power movements like olympic hybrids by themselves and during complexes.

pm me if you have further questions, but keep the messages to a few sentences. laters pk

3

I appreciate the reply, many thanks.

4

Update: I’m currently at 178lbs. I feel much better having gained back the weight that I lost last year. I’ve done some one year measurements, here are the gains;

Neck 1/2 inch
Chest 3 inches
Upper arm 1 1/8 inches
Forearm 1 1/8 inches
Thigh 1 inch
Calf 5/8 inch

I’ve dropped the Arginine from the shake, everything else is the same. I’ve also added NO Shotgun for a pre-workout. The energy level and strength have increased noticably. As I mentioned above, before I was getting pretty tired towards the end of the workout, almost wiped out. Now I’m able to do extra sets/reps/exercises and I’m feeling pretty good post workout.

I’ve changed up a bit the workout based on some of the articles here. I’m pretty much sticking to compound movements. For example, instead of doing curls, I’m doing chin ups. I’ll throw a few isolations exercises in at the end for grins, but the main workouts are compound.

Thank you for letting me share.

5

read up on NO products here, you’re probably gonna want to drop it. Try replacing it with Spike or Spike Shooter, I sort of have the same problem you do as far as energy, Spike usually pulls me through workouts like that.

6

Thank you also for your reply.