Post by James Ach on Aug 31, 2014 20:37:39 GMT
My Workout Routine-The Only Supplements I Take
I've started a new section on our forum about Health & Fitness, but I get a LOT of questions of supplements, mostly "is this safe?" or how much to take and when? So I wanted to post a quick response on what I take. Let me say that this is not anywhere a good enough explanation, and you should do your own research. Everyone has a different metabolic type and different factors that effect metabolism (especially if you have thyroid issues), so all the videos and articles you see out there promising certain weight loss results or getting "ripped" in lighting time is garbage, and you could be wasting a lot of money.
I take a variety of natural supplements and vitamins, but for workouts, there are MUST HAVES. At over 50 years, I can still bench 315 (1x 45lb bar, and 6x 45lb plates-FREE-not Smith Machine or Universal) and this is what I take that helps maintain that.
*Creatine. I take 5g powdered before and after workouts. There are 3 forms of creatine, but if you get just the monohydrate form you'll be fine. Creatine has a similar effect to coffee when it comes to dehydration because of how creatine hydrates muscles and helps with ATP, so BE SURE to drink MORE THAN your average daily intake of water. The "8 glasses of water a day" is non sense. Eight oz per pound of body weight helps stay hydrated and flushes excess sodium which actually helps get rid of some of the bloating water weight.
Creatine is a MUST HAVE supplement if you lift weights. Take one hour before workout, and immediately after a work out.
*Caffeine. I'm sure that will get an amen, but caffeine anhydrous, at least 150-200 mg 1 hour before a workout helps burn fat and gives energy. The only caveat is that you might want to curb you daily coffee drip for those hooked up to a coffee IV Caffeine depletes creatine if used excessively and is harsh on the stomach, kidneys, and causes restlessness. There's dozens of products for this. I personally use Stacker 2, but you can find just plain caffeine tabs at Puritan Pride for just a few $$. (I use Puritan's Pride because some of the items I buy from the US have a ridiculous shipping fee to Israel, and Puritan's Pride runs specials frequently that exclude shipping).
*Glutamine. Powder form. 4500-5000g before, and after workout and before bed.
*Beta Alanine and L-Arginine-Alphaketoglutaric Acid. Beta Alanine helps push your muscles past the breaking point or "failure", and with L-Arginine (for best results, make sure it is an N.O. labeled with the alphaketoglutaric acid) helps give muscles the oxygen they need with greater blood flow and helps buffer the lactic acid build up (that soreness you feel in the middle of a rep that tells you to quit). Take at least 1000-2000mg of Beta Alanine and 3K of L-Arginine with the above supplements one hour before workout
*Protein Powder. Use whey or casein protein. Men should avoid soy protein because it produces estrogen. Soy is OK (imo) in normal diet, but not for a protein supplement. Take 2 hours before workout (at least 30g-50g) and no longer than 30min to an hour after a workout. Protein measurement is usually 1.5 grams per pound of body weight for growth but .80-1 g for pound of body weight for 'maintenance' .
*Probiotic. This is a no brainer even if you don't workout. Some foods and supplements aren't very friendly to your body's Ph or stomach, and sometimes your stomach has not enough or too much acid (do the iodine test on your water and make sure you have more alkaline than acid in it). If you take a probiotic regularly you will rarely have to use OTC products for ulcers and heartburn depending on your diet, and you will digest food better which promotes better nutrient absorption and better waste management
*Water. Water. Water. Water. Water. Water. Water. You WILL NOT lose weight (at least not the kind you want or need to lose) or gain muscle (which helps burn fat) without adequate water. If you weigh 160 lbs, you should be drinking TWENTY 8oz glasses of water. Now a lot of this you can and will get from other sources besides a water bottle, but keep track and get into the habit of sipping water all day long. That doesn't mean Kool Aid and all those sugary high fructose corn syrup drinks, but WATER.
*BCAA (Branch Chain Amino Acids).
There's quite a bit more to add to this but these are the MAIN supplements I use for working out. But beware that your workout doesn't become idolatrous. Bodily exercise profits LITTLE so make sure that you exercise more godliness than bodliness. Weight lifting is healthy and helps you be more effective for God because you live longer and have more energy. Body building is not the same as weight lifting. Although many of the same techniques are used, Body Building is more for looks than stamina and health. I have sparred with a loud-mouthed body builder that didn't last 60 seconds before calling "time out (?)" and then tapped out 20 seconds into our next round
As believers sometimes we have to help others who can't help themselves. I have helped mow lawns, paint houses, put roofs on them, etc, and having a good exercise routine is beneficial for being in shape for all of this, body building- not so much. There's added benefits to your marriage as well.
I've started a new section on our forum about Health & Fitness, but I get a LOT of questions of supplements, mostly "is this safe?" or how much to take and when? So I wanted to post a quick response on what I take. Let me say that this is not anywhere a good enough explanation, and you should do your own research. Everyone has a different metabolic type and different factors that effect metabolism (especially if you have thyroid issues), so all the videos and articles you see out there promising certain weight loss results or getting "ripped" in lighting time is garbage, and you could be wasting a lot of money.
I take a variety of natural supplements and vitamins, but for workouts, there are MUST HAVES. At over 50 years, I can still bench 315 (1x 45lb bar, and 6x 45lb plates-FREE-not Smith Machine or Universal) and this is what I take that helps maintain that.
*Creatine. I take 5g powdered before and after workouts. There are 3 forms of creatine, but if you get just the monohydrate form you'll be fine. Creatine has a similar effect to coffee when it comes to dehydration because of how creatine hydrates muscles and helps with ATP, so BE SURE to drink MORE THAN your average daily intake of water. The "8 glasses of water a day" is non sense. Eight oz per pound of body weight helps stay hydrated and flushes excess sodium which actually helps get rid of some of the bloating water weight.
Creatine is a MUST HAVE supplement if you lift weights. Take one hour before workout, and immediately after a work out.
*Caffeine. I'm sure that will get an amen, but caffeine anhydrous, at least 150-200 mg 1 hour before a workout helps burn fat and gives energy. The only caveat is that you might want to curb you daily coffee drip for those hooked up to a coffee IV Caffeine depletes creatine if used excessively and is harsh on the stomach, kidneys, and causes restlessness. There's dozens of products for this. I personally use Stacker 2, but you can find just plain caffeine tabs at Puritan Pride for just a few $$. (I use Puritan's Pride because some of the items I buy from the US have a ridiculous shipping fee to Israel, and Puritan's Pride runs specials frequently that exclude shipping).
*Glutamine. Powder form. 4500-5000g before, and after workout and before bed.
*Beta Alanine and L-Arginine-Alphaketoglutaric Acid. Beta Alanine helps push your muscles past the breaking point or "failure", and with L-Arginine (for best results, make sure it is an N.O. labeled with the alphaketoglutaric acid) helps give muscles the oxygen they need with greater blood flow and helps buffer the lactic acid build up (that soreness you feel in the middle of a rep that tells you to quit). Take at least 1000-2000mg of Beta Alanine and 3K of L-Arginine with the above supplements one hour before workout
*Protein Powder. Use whey or casein protein. Men should avoid soy protein because it produces estrogen. Soy is OK (imo) in normal diet, but not for a protein supplement. Take 2 hours before workout (at least 30g-50g) and no longer than 30min to an hour after a workout. Protein measurement is usually 1.5 grams per pound of body weight for growth but .80-1 g for pound of body weight for 'maintenance' .
*Probiotic. This is a no brainer even if you don't workout. Some foods and supplements aren't very friendly to your body's Ph or stomach, and sometimes your stomach has not enough or too much acid (do the iodine test on your water and make sure you have more alkaline than acid in it). If you take a probiotic regularly you will rarely have to use OTC products for ulcers and heartburn depending on your diet, and you will digest food better which promotes better nutrient absorption and better waste management
*Water. Water. Water. Water. Water. Water. Water. You WILL NOT lose weight (at least not the kind you want or need to lose) or gain muscle (which helps burn fat) without adequate water. If you weigh 160 lbs, you should be drinking TWENTY 8oz glasses of water. Now a lot of this you can and will get from other sources besides a water bottle, but keep track and get into the habit of sipping water all day long. That doesn't mean Kool Aid and all those sugary high fructose corn syrup drinks, but WATER.
*BCAA (Branch Chain Amino Acids).
There's quite a bit more to add to this but these are the MAIN supplements I use for working out. But beware that your workout doesn't become idolatrous. Bodily exercise profits LITTLE so make sure that you exercise more godliness than bodliness. Weight lifting is healthy and helps you be more effective for God because you live longer and have more energy. Body building is not the same as weight lifting. Although many of the same techniques are used, Body Building is more for looks than stamina and health. I have sparred with a loud-mouthed body builder that didn't last 60 seconds before calling "time out (?)" and then tapped out 20 seconds into our next round
As believers sometimes we have to help others who can't help themselves. I have helped mow lawns, paint houses, put roofs on them, etc, and having a good exercise routine is beneficial for being in shape for all of this, body building- not so much. There's added benefits to your marriage as well.