I'm usually pretty lazy when it comes to taking supplements, so I'm looking for some advice on how to improve my current regimen.
This is what I do twice a day (morning and evening) with food:
- Ortho-Core x3
- Ortho-Mind x2
- Lecithin:
High Choline Lecithin 1200mg
Phosphatidyl Choline (as Soy Lecithin) 420mg - ALC:
Acetyl-L-Carnitine hydrochloride 250mg
Alpha Lipoic Acid 100mg - Calcium multi:
Vitamin D (as Cholecalciferol D-3) 400IU
Vitamin K (Phytonadione) 10mcg 25%
Calcium Citrate Malate (CCM) 400mg
Magnesium (as Magnesium Oxide) 100mg
Zinc (as Zinc Oxide) 3.75 mg
Copper (as Copper Glycinate) 0.5mg
Manganese (as Manganese Gluconate) 0.5mg
MBP® 20mg
Boron (as Hydrolyzed Protein Chelate) 0.5mg - ArginMax (which, as far as I can tell, does nothing for libido ):
Vitamin A as retinyl palmitate 2500IU
Vitamin C as ascorbic acid 30mg
Vitamin E as d-alpha-tocopherol succinate 15IU
Thiamin (B1) as thiamin mononitrate 0.75mg
Riboflavin (B2) 0.85mg
Niacin (B3) as niacinamide 10mg
Vitamin B6 as pyridoxine hydrochloride 1mg
Folate,Folic Acid,Folacin as folic acid 200mcg
Vitamin B12 as cyanocobalamin 3mcg
Biotin 150mcg
Pantothenic acid as calcium d-panthothenate 5mg
Calcium as calcium carbonate 250mg
Iron as ferrous gluconate 4.5mg
Zinc as zinc gluconate 3.75mg
L-Arginine 1250mg
Korean Ginseng Root Extract panax ginsing 50mg
Ginkgo Biloba Extract leaf 25mg
Damiana Leaf 25mg
Throughout the day, I generally also get--
- Fish oil (x5-10 of:)
EPA (Eicosapentaenoic Acid) (omega-3) 180mg
DHA (Docosahexaenoic Acid)(omega-3) 120mg - EC stack (x2-3 of:)
Caffeine 200mg
Ephedrine HCI 25mg
(+Guaifenesin 20mg) - AOR Vinpocetine 15mg (IF I remember)
- L-Glutamine 1000mg
As far as physical activity goes, I do heavy full body compound weight lifting twice a week for one hour with a trainer, walk to/from home/school/work, and started running 3-4 days a week about a month ago. On the weekends, I'm usually running errands around town or am vigorously scrubbing the sh* out of my apartment. When I can remember to do so, I try to sneak in some extra "man" push-ups (heh) and leg/hip muscle loosening with a foam roller.
My goals are better overall health, fast physical recovery after exercise, and better brain function for school (I take 10 college credits each quarter while working fulltime).
My diet was relatively low-carb, low-GI, high protein until not too long ago, with slight CR, but I've been having REALLY bad blood sugar issues since I started running. (I'm trying to train for the Portland Marathon in October.) My carb intake is much higher now (up from maybe 30% to 65%) but I still fluctuate more than I'd like. Blood work I had done in March said I was NOT diabetic or hypoglycemic, but I still feel very sensitive sometimes. Even for as short of a run as 4 miles, I have to have a fair amount of carbs immediately afterwards to stave off brain fog, shakes and severe nausea later.
I'm trying to figure out HOW to do CR (even IF???) and still have enough energy for cardio - I have a BodyBugg that I've been using to record calorie burn for certain runs so I can try to plan my diet around my training schedule properly. It's a constant work in progress. I definitely don't feel as stable and energetic as I did when I was low-carb/high-protein while mostly only doing weight lifting, but the extra bodyfat loss I've seen in the last month makes me want to stick to the cardio.
Any pointers would be appreciated.