Can you please review my daily supplements and dosages?

[mileena202]

Hi, can you review what I take daily? Most are in the form of bulk powders I buy and mix daily, with some tablets and capsules/soft gels too. I am trying to cut back and save money. I plan on cutting out the L-Glutamine, BCAA's, and Ashgawandha Extract as soon as my supplies run out, as I researched them more and found they aren't necessary. The Sodium Bicarbonate (baking soda) may or may not work for me (I can't really tell), but it has to be 2 tsp. per day. When I go higher than 1/4 tsp. or so, I notice my stomach bloating and my weight belt is tighter, so I throw a fit.

[FTR, I am a beginning power lifter with 1-rep maxes of deadlift 320 lb., squat 225 lb., and bench press 125 lb. My BMI is 23.]

Thanks!

Upon Waking:

Whey Protein Isolate (90% protein) - 15 g
BCAA's (2:1:1) - 3 g
24 oz. water

Pre-Workout (30 min. before workout):

Caffeine - 400 mg (capsules cut open and mixed with water)
Green Tea Extract (50% EGCG) - 1,000 mg
L-Theanine - 200 mg
L-Glutamine - 10 g
Creatine Monohydrate - 2.5 g
Beta Alinine - 3 g
Betaine Anhydrous - 1.5 g
L-Tyrosine - 750 mg
L-Citrulline DL-Malate - 8 g
L-Taurine - 3 g
L-Carnitine L-Tartrate - 3 g
Beet Root Powder - 500 mg
Pomegranate Extract - 500 mg
Agmatine Sulfate - 1 g
Glycerol Monostearate - 3 g
L-Arginine a-Ketoglutarate (AAKG) - 2.5 g
Beta-Hydroxy-B-Methylbutyrate (HMB) - 1 g
Fenugreek (powder) - 2 g
Sodium Bicarbonate (baking soda) - 1/8 tsp.
Ashgawandha Extract - 1,125 mg

During Workout:

dark chocolate (72% cacao) - 0.5 oz.
Conjugated Linoleic Acid (CLA) - 1 g
Vitamin C: 2 g
Vitamin D3: 2,000 IU
Omega fish oil (combined EPA/DHA 600 mg)

Post-Workout:

Whey Protein Isolate (90% protein) - 30 g
L-Glutamine - 10 g
Creatine Monohydrate - 2.5 g
Beta Alinine - 3 g
Betaine Anhydrous - 1.5 g
L-Tyrosine - 750 mg
L-Carnitine L-Tartrate - 3 g
Fenugreek (powder) - 2 g
Ashgawandha Extract - 1,125 mg

at post-workout meal at home:

Vitamin D3: 2,000 IU
Vitamin C: 1 g
Conjugated Linoleic Acid (CLA) - 1 g
CMZ (Trader Joe's) (Calcium 500 mg/Magnesium250 mg/Zinc 7.5 mg)
Omega fish oil (combined EPA/DHA 1,200 mg)
CoEnzyme Q10 (CoQ10) (Ubiquinol) - 300 mg
Multi-Vitamin (with Zinc, B-3, B-12, Niacin, Magnesium, Calcium, etc.)
garlic clove
turmeric spice
red cayenne spice
jalpeno or hot chili pepper

Bedtime:

Casein Protein- 30 g
Fenugreek (powder) - 2 g
Vitamin C: 1 g
Conjugated Linoleic Acid (CLA) - 1 g
CMZ (Trader Joe's) (Calcium 500 mg/Magnesium 250 mg/Zinc 7.5 mg)
Omega fish oil (combined EPA/DHA 1,200 mg)
Flax Seed Oil - 1 tsp.
Extra Virgin Olive Oil - 1/2 tsp.
Flax Seed Meal - 2 tbsp.

[eatyourspinach]

That's a ton of supplements First there's no reason to have 15g of whey and 3g of BCAA at the same time. 20g of whey with no BCAA's would be better. AAKG has terrible bioavailability so it's useless. You need take take anti inflammatory supplements i.e. fish oil far away from your workout to not hinder your body's natural inflammatory response which promotes muscle growth. Too much carnitine supplementation can be pro oxidative and I don't really know the rationale behind taking so many food ingredient supplements unless you don't eat whole food at all.

[Farley1324]

That list is way too long.

I'd erase it, clean slate, and start from the ground up with nothing but the fundamentals.

Protein powder (no need for isolate unless it's an allergy type issue for you) as needed to supplement your daily protein intake to hit your numbers. How much do you weight and how many total grams of protein per day are you getting?

Speaking of, what are your daily protein/carb/fat macros and calories and what weekly average bodyweight change (if any) are you targeting?

Fish Oil, aim for 2g or more of combined EPA/DHA per day. No need to split it up. Away from your training session as stated, and with food, is optimal. I

Splitting your creatine monohydrate up across the day is definitely silly/waste of work. Take 3-5g a day 5-7 days per week, any time of day, in any beverage, no loading, no cycling, done.

Meal timing is pretty much irrelevant to you. Get your daily macros in whenever you prefer.

Going to have to recommend against taking 400mg of caffeine at once. Bit high.

Beta alanine probably isn't relevant to powerlifting. If you do want to take it, it's a saturation ingredient for endurance, timing vs your workout isn't a big concern.

Good multis these days should have the individual vitiams, like D3, you need in the proper quantity, no need for doing separate.


Your diet [macros] and training are 100x more important than all these supplements combined

What routine are you following?

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[mileena202]

That's a ton of supplements First there's no reason to have 15g of whey and 3g of BCAA at the same time. 20g of whey with no BCAA's would be better. AAKG has terrible bioavailability so it's useless. You need take take anti inflammatory supplements i.e. fish oil far away from your workout to not hinder your body's natural inflammatory response which promotes muscle growth. Too much carnitine supplementation can be pro oxidative and I don't really know the rationale behind taking so many food ingredient supplements unless you don't eat whole food at all.

Thanks for giving some great advice! I am not going to re-order the AAKG then after my supply runs out. Too bad I already ordered a year's worth, lol. Oh well, live and learn I guess.

Re the carnitine, I took the amount recommended on here, but I will research this more, using other sites. I didn't realize the oxidation part. (I take CLA, green tea extract, and carnitine to help with any excess weight.)

I do eat on ton of real food (lean protein and fresh veggies and fruits, with no junk or sugar and little sodium. I take all the oils and flax seed because that is recommended for body builders and the like, and overall general health. A hot pepper a day and similar spices is linked to longer life. So is dark chocolate.

[Farley1324]

Thanks for giving some great advice! I am not going to re-order the AAKG then after my supply runs out. Too bad I already ordered a year's worth, lol. Oh well, live and learn I guess.

Re the carnitine, I took the amount recommended on here, but I will research this more, using other sites. I didn't realize the oxidation part. (I take CLA, green tea extract, and carnitine to help with any excess weight.)

I do eat on ton of real food (lean protein and fresh veggies and fruits, with no junk or sugar and little sodium. I take all the oils and flax seed because that is recommended for body builders and the like, and overall general health. A hot pepper a day and similar spices is linked to longer life. So is dark chocolate.

What is your daily calorie and carb/fat/protein?

[mileena202]

That list is way too long.

I'd erase it, clean slate, and start from the ground up with nothing but the fundamentals.

Protein powder (no need for isolate unless it's an allergy type issue for you) as needed to supplement your daily protein intake to hit your numbers. How much do you weight and how many total grams of protein per day are you getting?

Speaking of, what are your daily protein/carb/fat macros and calories and what weekly average bodyweight change (if any) are you targeting?

Fish Oil, aim for 2g or more of combined EPA/DHA per day. No need to split it up. Away from your training session as stated, and with food, is optimal. I

Splitting your creatine monohydrate up across the day is definitely silly/waste of work. Take 3-5g a day 5-7 days per week, any time of day, in any beverage, no loading, no cycling, done.

Meal timing is pretty much irrelevant to you. Get your daily macros in whenever you prefer.

Going to have to recommend against taking 400mg of caffeine at once. Bit high.

Beta alanine probably isn't relevant to powerlifting. If you do want to take it, it's a saturation ingredient for endurance, timing vs your workout isn't a big concern.

Good multis these days should have the individual vitiams, like D3, you need in the proper quantity, no need for doing separate.


Your diet [macros] and training are 100x more important than all these supplements combined

What routine are you following?

It is a lot, isn't it? Ok, I will start combining the vitamins and creatine to make things simpler.

I am female, 5'11.5" and weigh between 169-174, depending on excretion, to put it bluntly (TMI). BMI of 23-24. I have a ton of hanging excess skin from weight loss (I used to be almost 450 lb.). The skin itself probably weighs 10-15 lb. and can only be gotten rid of surgically. I therefore am not sure if I should be losing or gaining weight and have never experienced a pump. Some days I decide to lose, and others I eat vegetables and good oils to have more energy, and I gain. My body seems to either want to put the weight back on, or it is my imagination due to excretion, which has more effect on my daily weight than anything else.

I am not sure of my daily macros since it would be a pain to measure and weigh everything. I eat throughout the day. My instincts tell me it is less than what I need, so I am creating a calorie deficit. My average daily weight has gone from 174 to 172 in the last 6 weeks. Despite that, I am making gains slowly, and have a very muscular rating according to my BIA (bioelectrical impedance analysis) scale.

I am not following any specific plan, as I like to do my own thing. This is what I do:

Day 1: lower/core
Day 2: push
Day 3: lower/core
Day 4: pull
[repeat]

I do a daily 6-8 hour workout session, but with a ton on rest between sets since I am older (51) and was sedentary and morbidly obese most of my life. Most others would accomplish what I do in just 2-3 hours, lol. So I guess beta alanine is good for me, along with any other endurance supplement.

No rest days, since I don't believe in them. I personally don't want to be a slacker (not saying that those who do are). I need to always be burning calories and earning my keep. If I don't workout, I don't eat. Eating is a privilege, not a right. I have to workout daily.

Sorry for such a long answer, and my immense thanks for responding!

[Farley1324]

Don't bother spending money on supplements and going through this whole supp ritual until you track everything you consume every day.

It's really not that hard, especially after you've done it for a week or two and a lot of your usual foods are right there in the recents. Scales are quick and easy to use, and many things have bars you can scan. Free, www.myfitnesspal.com is where I'd start

You mentioned powerlifting, you have no business with a 6-8 hour training session. Not even close.

Rest days are good.

What routine are you following? Your numbers are good enough that you are doing/did something right, for sure

[mileena202]

Don't bother spending money on supplements and going through this whole supp ritual until you track everything you consume every day.

It's really not that hard, especially after you've done it for a week or two and a lot of your usual foods are right there in the recents. Scales are quick and easy to use, and many things have bars you can scan. Free, [website] is where I'd start

You mentioned powerlifting, you have no business with a 6-8 hour training session. Not even close.

Rest days are good.

What routine are you following? Your numbers are good enough that you are doing/did something right, for sure

Hey thanks, and I appreciate the compliment! I mentioned powerlifting, but I also want to hypertrophy as much as possible. I guess I want it both ways: body building and powerlifting, even though I know you can't do both to the best at the same time.

I am going to start to track everything today! Thank you for mentioning that site.

This is what I do:

Day 1: lower/core
Day 2: push
Day 3: lower/core
Day 4: pull
[repeat]

I emphasize the "Big 3": bench press, deadlift, and squat; and do lots of variations of each. Also lots of shoulder presses, barbell rows, lunges, farmer's walks, and good mornings. I hit all muscle groups, even the forearms and hands. Except the neck.

[mileena202]

Don't bother spending money on supplements and going through this whole supp ritual until you track everything you consume every day.

It's really not that hard, especially after you've done it for a week or two and a lot of your usual foods are right there in the recents. Scales are quick and easy to use, and many things have bars you can scan. Free, [link] is where I'd start

You mentioned powerlifting, you have no business with a 6-8 hour training session. Not even close.

Rest days are good.

What routine are you following? Your numbers are good enough that you are doing/did something right, for sure

Hey thanks, and I appreciate the compliment! I mentioned powerlifting, but I also want to hypertrophy as much as possible. I guess I want it both ways: body building and powerlifting, even though I know you can't do both to the best at the same time.

I am going to start to track everything today! Thank you for mentioning that site.

This is what I do:

Day 1: lower/core
Day 2: push
Day 3: lower/core
Day 4: pull
[repeat]

I emphasize the "Big 3": bench press, deadlift, and squat; and do lots of variations of each. Also lots of shoulder presses, barbell rows, lunges, farmer's walks, and good mornings. I hit all muscle groups, even the forearms and hands. Except the neck.

[Farley1324]

Bench, deadlift, much shoulder work, rows, farmers walk...these all hit the neck. All pulling exercises (gotta hold onto the bar) work forearms and hands too. Just sayin'

Use rest days.

And consider a routine with more structure and planned progression. An established routine will also help reduce/eliminate your overly long sessions and lack of rest days

[TheFugitive]

OP, you'll figure out what works best for you in time

Protein, BCAAs, Creatine and Vitamin D are all worth using daily

[jaxqen]

That's a lot of supplements

Someone said that 400 mg of caffeine is too much, but the theanine might slow it down. Some say theanine helps you focus, I just found out it takes the jitters from caffeine, but also some of the energy. So I prefer to reduce the costs and only take 200 mg of caffeine without theanine (less costing)

Never felt anything from stuff like ashgawandha or glutamine or tyrosine or carnitine. Betaine and citrulline might offer a better pump for me, but since you are a power lifter, I don't know how important is the pump for you.

Why do you take dark chocolate & omega during workout? Why fats intra workout?

I may be wrong, but why do you take garlic clove turmeric spice red cayenne spice jalpeno or hot chili pepper after workout? People usually take stuff like this before workout, right?

OP, you'll figure out what works best for you in time

Protein, BCAAs, Creatine and Vitamin D are all worth using daily

Just curious, how does someone figure out what works best for him when he takes so manny sups? How do you know which ones have a positive effect and which ones are useless?

[mileena202]

Bench, deadlift, much shoulder work, rows, farmers walk...these all hit the neck. All pulling exercises (gotta hold onto the bar) work forearms and hands too. Just sayin'

Use rest days.

And consider a routine with more structure and planned progression. An established routine will also help reduce/eliminate your overly long sessions and lack of rest days

Ok, I stand corrected! I did not know that.

I also tend to agree with a more planned structure, though I am also obstinate and like the freedom of doing my own thing. But I think the idea of balance is good, both physically and mentally. I have to work out though and burn calories. Just sitting around would drive me crazy. Like everything, I guess it's a double-edged sword.

[mileena202]

OP, you'll figure out what works best for you in time

Protein, BCAAs, Creatine and Vitamin D are all worth using daily

Thanks for the vote of confidence. :-)

[Farley1324]

Ok, I stand corrected! I did not know that.

I also tend to agree with a more planned structure, though I am also obstinate and like the freedom of doing my own thing. But I think the idea of balance is good, both physically and mentally. I have to work out though and burn calories. Just sitting around would drive me crazy. Like everything, I guess it's a double-edged sword.

Use an existing framework to create your own version or simply pick your own options from.

If you want to lose weight, all you have to do is consume fewer calories. You do not have to work out to burn calories. You definitely do not have to work out over the course of 6+ hours to burn calories. And if burning calories is your goal, powerlifting oriented training is not what does that.

Consider:

https://smile.amazon.com/Barbell-Pre.../dp/0982522770

https://www.jimwendler.com/products/5-3-1-forever-book

[mileena202]

That's a lot of supplements

Someone said that 400 mg of caffeine is too much, but the theanine might slow it down. Some say theanine helps you focus, I just found out it takes the jitters from caffeine, but also some of the energy. So I prefer to reduce the costs and only take 200 mg of caffeine without theanine (less costing)

Never felt anything from stuff like ashgawandha or glutamine or tyrosine or carnitine. Betaine and citrulline might offer a better pump for me, but since you are a power lifter, I don't know how important is the pump for you.

Why do you take dark chocolate & omega during workout? Why fats intra workout?

I may be wrong, but why do you take garlic clove turmeric spice red cayenne spice jalpeno or hot chili pepper after workout? People usually take stuff like this before workout, right?




Just curious, how does someone figure out what works best for him when he takes so manny sups? How do you know which ones have a positive effect and which ones are useless?

All good questions. I take the dark chocolate early because it has a small amount of caffeine. I used to take it with my post-workout meal. As for Omega, I am going to stop taking it now during my workout, and take it only at bedtime, along with other oils like CLA and flax seed oil. I will still have some avocado with my post-workout meal though.

I take the spicy foods after a workout, only to mix it with food for better digestion and so I can tolerate it more, lol! It really isn't a workout aid for me, but an overall health/long life aid.

Based on your advice, I will reduce my caffeine to 200 mg and stop the Theanine. That stuff is expensive! I will see how it works.

As far as knowing what supps are good, I don't. I just googled recommended pre-workout supps and started 10 months ago. I was stupid in that regard, but I know when I started using them, my weights I could lift exploded after months of very few gains.

As for pumps, due to my excessive loose skin, I have never experienced the joy of a pump.

[mileena202]

Use an existing framework to create your own version or simply pick your own options from.

If you want to lose weight, all you have to do is consume fewer calories. You do not have to work out to burn calories. You definitely do not have to work out over the course of 6+ hours to burn calories. And if burning calories is your goal, powerlifting oriented training is not what does that.

Consider:

[links]

Thanks again! I am not sure if I want to gain or lose. That is the problem. It is complicated by the fact I do not know how much my loose skin weighs. If I could remove that, I might be instantly 15 lb. lighter and have more room for muscle mass. I am not sure if I have to engage in catabolism (where the body eats muscle because there is not enough fat) right now. I know you can't just disregard the extra loose skin, as the heart still has to carry it and be burdened by it. But is muscle mass better than loose skin? I know loose skin is definitely better than fat. I want to lose fat, if any, but also gain lots of muscle. But how much fat do I have? Everyone says I look skinny, but also "ripped" (not trying to brag). I want powerlifting. I want more hypertrophy.

I also know my metabolism is a lot slower due to my rapid and extreme weight loss from a year or two ago, from 440 lb. to 170 lb. If I eat just over my daily recommended calories, I will gain a lot because of my metabolism I assume.