supplements
- Thread starter cdh027
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Not as of late. That's why I said as much protein as I can get. I used to count and try to exceed one gram per pound, but now it's just make eating proteins a priority, and if it's not there oh well. I'm not looking to make gains right now, just maintain.
currently 10,000 d3 because i'm largely working filipino night/sleeping/not outside during the day.
zinc on empty stomach.
fish oil.
just got some magnesium citrate.
creatine hcl since monohydrate i didn't find as easily in mexico.
protein bars/powders/things i bake/ice cream depending on my kitchen situation.
i have a multi-vitamin but i only do 1 every 2-3 days and won't replace once i run out. seems you are better off incorporating more fruits/veg (which i need to do) but really only supplementing with what your need based on blood tests and it seems some things could even be negative, so not interested in broad based vitamins going forward.
zinc on empty stomach.
fish oil.
just got some magnesium citrate.
creatine hcl since monohydrate i didn't find as easily in mexico.
protein bars/powders/things i bake/ice cream depending on my kitchen situation.
i have a multi-vitamin but i only do 1 every 2-3 days and won't replace once i run out. seems you are better off incorporating more fruits/veg (which i need to do) but really only supplementing with what your need based on blood tests and it seems some things could even be negative, so not interested in broad based vitamins going forward.
what's that day of eating? 193 protein on 1925 calories is pretty impressive. that's like 40% protein calories.
nice that is pretty lean indeed. when i was tracking stuff and targeting around body weight levels of protein i was consuming many more calories, calories vs. moving average my last 6 months in thailand:
compared to protein and moving average:
you can see even my most protein heavy/lowest calorie times that i was getting a bit over 200 protein but at over 2800 calories. i was eating a pretty large volume of food though too and having all sorts of normal craving type tasty foods though. at least 1/3 of these days included protein pancakes. the last 90 probably all included a protein brownie, the last 60 i had a triple cheeseburger on probably 50 of the days, etc. was still losing weight.
compared to protein and moving average:
you can see even my most protein heavy/lowest calorie times that i was getting a bit over 200 protein but at over 2800 calories. i was eating a pretty large volume of food though too and having all sorts of normal craving type tasty foods though. at least 1/3 of these days included protein pancakes. the last 90 probably all included a protein brownie, the last 60 i had a triple cheeseburger on probably 50 of the days, etc. was still losing weight.
Blood flow, heat shock proteins. For whatever reason, it relaxes the hell out of you at night, but if I do it in the morning, helps wake me up for the day.
Exercise (lift weights and do 30 mins of light cardio: walk, etc), drink at least a gallon of water a day, don’t cut salt out of your diet, and overall eating better.
So I'm thinking...
Lift weights
Try to get light cardio/steps in daily
Fish oil
Multi-vitamin
MSM
Valerian Root before bed I think it helps
Lift weights
Try to get light cardio/steps in daily
Fish oil
Multi-vitamin
MSM
Valerian Root before bed I think it helps
what is MSM?
forgot to note i occasionally take melatonin for sleep but try to not do it every day. 10mg caps and it is only because i'm working US hours on the wrong side of the world, the sun is up and i've seen it and eaten food by the time i actually try to go to sleep.
forgot to note i occasionally take melatonin for sleep but try to not do it every day. 10mg caps and it is only because i'm working US hours on the wrong side of the world, the sun is up and i've seen it and eaten food by the time i actually try to go to sleep.
I’d also like to emphasize the importance of lifting weights. Cardio alone you’ll have an initial burst but plateau quickly. But daily movement - 30 min walk, is great. But, pick up and put down heavy shit daily.
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