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.
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07-22-2014, 03:21 PM #1
- Join Date: Jun 2014
- Location: Houston, Texas, United States
- Age: 58
- Posts: 3,982
- Rep Power: 12200
Best supplements for someone over 45?
~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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07-22-2014, 03:52 PM #2
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07-22-2014, 03:56 PM #3
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07-22-2014, 04:04 PM #4
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.NASM-CPT
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07-22-2014, 04:29 PM #5No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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07-22-2014, 04:38 PM #6
- Join Date: Jun 2014
- Location: Houston, Texas, United States
- Age: 58
- Posts: 3,982
- Rep Power: 12200
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.~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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07-22-2014, 04:55 PM #7
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07-22-2014, 05:10 PM #8
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07-22-2014, 05:21 PM #9
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07-22-2014, 05:26 PM #10
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07-22-2014, 05:33 PM #11
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07-22-2014, 05:35 PM #12No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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07-22-2014, 05:36 PM #13
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07-22-2014, 06:04 PM #14
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07-22-2014, 06:06 PM #15
- Join Date: Jun 2014
- Location: Houston, Texas, United States
- Age: 58
- Posts: 3,982
- Rep Power: 12200
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07-22-2014, 06:27 PM #16
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07-22-2014, 06:29 PM #17
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07-22-2014, 06:39 PM #18
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
If you don't get what you want you didn't want it bad enough
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07-22-2014, 06:42 PM #19
- Join Date: Jun 2014
- Location: Houston, Texas, United States
- Age: 58
- Posts: 3,982
- Rep Power: 12200
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.~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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07-22-2014, 06:52 PM #20
- Join Date: Jun 2014
- Location: Houston, Texas, United States
- Age: 58
- Posts: 3,982
- Rep Power: 12200
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.
~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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07-22-2014, 06:57 PM #21
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07-22-2014, 06:57 PM #22
- Join Date: Jun 2014
- Location: Houston, Texas, United States
- Age: 58
- Posts: 3,982
- Rep Power: 12200
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?
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.~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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07-23-2014, 07:15 AM #23
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07-23-2014, 07:36 AM #24No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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07-23-2014, 07:50 AM #25
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.
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07-23-2014, 07:58 AM #26
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07-23-2014, 08:30 AM #27
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07-23-2014, 08:56 AM #28
- Join Date: Jun 2014
- Location: Houston, Texas, United States
- Age: 58
- Posts: 3,982
- Rep Power: 12200
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.~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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07-23-2014, 09:18 AM #29
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.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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07-23-2014, 09:22 AM #30
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