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dextrose is only important post workout. Creatine is an option. Protien is the cornerstone of your suppliments.

I use around 45g whey /60g of carbs from gatorade powder /5g creatine and 10g...

Put it all in the same shake. But protien is more important than creatine anyways.

http://forum.bodybuilding.com/showthread.php?s=&threadid=82903


#19

green veggies are best. Spinach, broccoli, cucumber, turnip greens etc etc. Quanities really dont matter when you stick to green veggies. Eat as much as you want. They are not very calorie dense....

Once in a great while ill take a can of salmon and add a couple of eggs to it - make some pattys and fry them up. There not to bad.

Ya, I eat non stop the day after legs. Even if im trying to cut bodyfat. Just cant help it. Doesnt affect fat loss much.

Bump. Great post.

I think you allready understand that if you set your diet and routine correctly you cant fail.

About the 7 min bike ride dont worry next time go for 9 or 10. Your cardio...

glutamine helps at 10g-15g a day. Spread out.

Bump on the vit c.

I always use Barleans and just put a tablespoon or 2 into a can of tuna. Doesnt taste bad at all.

"glycemic index"


look at this website
http://www.glycemicindex.com/

Ive also used Met-Rx protein plus Chocolate. That stuff was pretty good.

Right now its optimum's Pro Complex vanilla

I use blends during the day and before bed. Only time I think its good to use whey is first thing in the morning and post workout.

splenda or sweet and low.

Also cinnamon (sp?) and some nutmeg.


Also I just bought some Smart Balance margerine... no trans fatty acids.


PER TBSP
Total Fat 9g

$90 is more than a rip off its rape.

Pyruvate did work for my mother. But didnt do much for me.

If you want to give it a try go to http://www.bodybuilding.com/store/pyruvate.html

Also I...

If just personal use on the computer at home I would cut it down in half (but thats just me). You will have to moniter your progress and judge from that.

You said you work your upper body only....

Your routine could be adjusted.

You posted:
Routine:

Biceps / Traps
Shoulders / Back
Chest / Forearms
Triceps / Legs

I would up the calories. You lost 40lbs and have become much more active. So your metabolism is going to slow down with a calorie intake less than 2000 cals. Id adjust to somwhere around
2350...

Also about your gout, my dad has the same condition.

If you havent allready, Ask your doctor or search the web for foods you should not eat.

Some come to mind:

Liver or other organ meat....

Looks good as far as the macros go. Make sure the carbs come from Green Veggies. And get healthy fats from Olive oil, flax oil.

Dont forget post workout shake and I dont count it into daily...