Best supplements for someone over 45?

[Luclin999]

Trying to get a handle in what the best supplements are for both cutting (which I am in the process of now) as well as for bulking (which I hope to start around the first of the year) for guys over 45.

[Luclin999]

Bloodtest last month was at 521 ng/dL which I was told was in the normal range.

[davidolson22]

A healthy diet.

[ahawk01]

Trying to get a handle in what the best supplements are for both cutting (which I am in the process of now) as well as for bulking (which I hope to start around the first of the year) for guys over 45.

Basic staples protein = 1 gram per pound so around 200 per day includes your whole foods. Multivitamin, Fish Oil I like to get EPA over 2k per day when my joints hurt, Creatine plain old monohydrate 5 grams per day for first month to saturate and then 5 grams only on workout days. If you want pre workout it's fine. I do like Betaine and BetaAlnine for endurance.

[ironwill2008]

Trying to get a handle in what the best supplements are for both cutting (which I am in the process of now) as well as for bulking (which I hope to start around the first of the year) for guys over 45.

Depends on what your regular-food nutrition looks like. If it's on-point, you may not need anything.

[Luclin999]

Depends on what your regular-food nutrition looks like. If it's on-point, you may not need anything.

Up to this point the only supplemental things I have been adding to my diet have been fish oil (for the Omega-3s) and a protein supplement for lifting days and to round out the evenings when my macros missed the mark. Mainly I was just wondering if there was some specific supplement(s) that were considered "must have" for people over 40 who lift that I didn't know about.

If not, then that's fine too.

[pastorgbc]

Up to this point the only supplemental things I have been adding to my diet have been fish oil (for the Omega-3s) and a protein supplement for lifting days and to round out the evenings when my macros missed the mark. Mainly I was just wondering if there was some specific supplement(s) that were considered "must have" for people over 40 who lift that I didn't know about.

If not, then that's fine too.

You might want to try creatine to see if it does anything for you. Other than that, make sure you are hitting your macros with your food.

Ray

[Tommy W.]

Fish Oil
Enough protein
Enough recovery time

[cowboybiker]

Steak.
Bacon.

And IIFYM, double stuffed Oreos.

[Luclin999]

Steak.
Bacon.

And IIFYM, double stuffed Oreos.

This is my plan for today's food intake..

[davidolson22]

Macros look fine. Calories might be a bit low for a 6'0" tall dude.

[ironwill2008]

You might want to try creatine to see if it does anything for you. Other than that, make sure you are hitting your macros with your food.

Ray

^^^^ This.

Plain Creatine Monohydrate is always worth a trial. Just be sure to choose a supplement company that specifies it uses only Creapure as it's source for it's CM; any of the others may well come from some Chinese back-alley sweat shop.

[Tommy W.]

This is my plan for today's food intake..

post your weekly report

[Luclin999]

post your weekly report

[Luclin999]

Macros look fine. Calories might be a bit low for a 6'0" tall dude.

I'm trying my best to hit my weight and BF goals by Oct. 25th and am running about -650 to 700 below my normal maintenance level. So far at least I haven't been feeling hungry or run down at this deficit level.

[ahawk01]

I'm trying my best to hit my weight and BF goals by Oct. 25th and am running about -650 to 700 below my normal maintenance level. So far at least I haven't been feeling hungry or run down at this deficit level.

Why such an aggressive deficit? Yes I am a true believer in creatine and fish oil.. two best supplements...but at that deficit you're going to have a hard time holding onto muscle. If you are decently new to lifting... you have to eat to grow...

[Brackneyc]

Iron. By the lb.

[Tommy W.]

Why such an aggressive deficit? Yes I am a true believer in creatine and fish oil.. two best supplements...but at that deficit you're going to have a hard time holding onto muscle. If you are decently new to lifting... you have to eat to grow...

With bodyfat above 15% that deficit is ok. Plus most people overestimate how much they eat. If you are losing 2 lbs every 2 weeks you're around a 500 cal daily deficit. More loss and you're in a higher deficit. Less loss and well you better work a little harder. Until you get 10% or less you don't need to worry much about muscle loss if your protein is high enough and you're lifting heavy enough. Below 10 % and yes a big deficit will have repercussions. Most people think they lost a bunch of muscle when coming down but they just didn't have the muscle they thought they did

[Luclin999]

Why such an aggressive deficit?

Long story short... Vanity and health.

Wife wants to put me into a spandex "Superman" costume this coming Halloween. The whole absurdity of it made me realize just how out of shape I was so I spent the past four months getting back into lifting (after a 20+ year hiatus) and just started to cut into my reduced but still ample fat a little over a week ago. So now I am hoping to at least get down to the 19-20% BF range before Oct. 25th.

Either way, success or fail on the goal date I am going keep at this as I never intend to let myself go like that again.

[Luclin999]

With bodyfat above 15% that deficit is ok. Plus most people overestimate how much they eat. If you are losing 2 lbs every 2 weeks you're around a 500 cal daily deficit.

I have gotten very careful about weighing everything out to the gram and imputing recipes into online calculators to obtain the correct calorie count per gram/serving of the final prepared dish so I think that the numbers I am logging are fairly accurate. I guess we'll see if I am right though over the next couple of weeks.

[djflex]

What do you take now?


I m big on fish oil. , glucosamine and creatine. A few others for fun.

I do some glutamine, and bcaas also.

None of these are requirred though

[Luclin999]

Plain Creatine Monohydrate is always worth a trial. Just be sure to choose a supplement company that specifies it uses only Creapure as it's source for it's CM; any of the others may well come from some Chinese back-alley sweat shop.

I will look into this one then. Should I try this while cutting or wait until after the cut is over and I am attempting to add a bit more muscle back onto my frame?

What do you take now?


I m big on fish oil. , glucosamine and creatine. A few others for fun.

I do some glutamine, and bcaas also.

None of these are requirred though

Mostly just the fish oil on a regular basis however now that I look at the label the protein shake that I am drinking does list glutamine and BCAAs as part of it's composition so I guess that I have already been taking those as well.

[bodyhard]

Poor guy he asks about supplements and the typical OV35' ers tell him about food. I wonder if on other sites someone ask about food would they tell him about supplements.

This place cracks me up for real.

[ironwill2008]

I will look into this one then. Should I try this while cutting or wait until after the cut is over and I am attempting to add a bit more muscle back onto my frame?

No, don't wait; if you're a responder, you'll get the benefits regardless of whether or not you're on a cut or training to gain.

[x-trainer ben]

Poor guy he asks about supplements and the typical OV35' ers tell him about food. I wonder if on other sites someone ask about food would they tell him about supplements.

This place cracks me up for real.

Having been around here for a while you tend to read folks claiming that they are doing it right, and when you ask specifics they are doing it wrong. Phase 1 will always be eating smart so that your gym work does not go wasted. Phase 2 will be supps once you have MASTERED phase 1, at least that is how i view things.

[chodan9]

Bloodtest last month was at 521 ng/dL which I was told was in the normal range.

thats actually pretty good

diet is the most important thing for cutting.

Fat burners don't burn fat in my experience, they might help with appetite a bit but you will quickly adjust to them.

[WBNATL]

I'm in the same age range, I take Fish Oil, Whey Protein, Kre_Alkalyn (creatine) and a Multivitamin daily. What ever supplements you decide to use, if your diet has not been altered to meet your fitness goals...taking them would be useless.
All the best!

[Luclin999]

thats actually pretty good

diet is the most important thing for cutting.

Fat burners don't burn fat in my experience, they might help with appetite a bit but you will quickly adjust to them.

I wasn't really thinking about fat burners or metabolism boosters as much as just general supplements to help with tendon and joint health and overall physical support while lifting.

So far though it looks like fish oil, creatine (which I will look into) and the supplements already in my protein shake mix seem to cover most of what people are advocating.

[ironwill2008]

I wasn't really thinking about fat burners or metabolism boosters as much as just general supplements to help with tendon and joint health and overall physical support while lifting.

So far though it looks like fish oil, creatine (which I will look into) and the supplements already in my protein shake mix seem to cover most of what people are advocating.

Again, depending on how much fruit/veg you eat on a daily basis, adding a good-quality multivitamin wouldn't be a bad idea. The only recommendation I can think of would be to go with one of the major sports-supplement company's product, and not any of the nationally-advertised brands.

[Gen1GT]

Basic staples protein = 1 gram per pound so around 200 per day includes your whole foods. Multivitamin, Fish Oil I like to get EPA over 2k per day when my joints hurt, Creatine plain old monohydrate 5 grams per day for first month to saturate and then 5 grams only on workout days. If you want pre workout it's fine. I do like Betaine and BetaAlnine for endurance.

I'm trying to learn more about pre-workout supplementation. What can you tell me about Betaine and Beta Alnine?