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courtzzzz69 · : 06-25-2008, 09:36 PM

I am currently working out at the gym 4-5 days/week and light/brisk walking 7 days/week.

At the gym I lift weights before cardio and routine is:

Day 1: Legs
Day 2: Chest/back
Day 3: Triceps/Shoulders
Day 4: Abs/Biceps

For each body part I do 4 exercises (12-12-12 reps) for 1/2 hour and I usually do around 40 minutes of cardio like the elliptical, stairclimbing, jog, bike, rowing but lately I have been running 1200m around the track at the gym and burpees.

I am currently taking GNC Ladies active multivitamin, Omega 3-6-9 which helps me with my ADD symptoms in brain health, and other medication. After a workout I will drink 250ml of chocolate milk or make up a protein shake with skim milk and whey protein.

I was just wondering if there is any additional supplements I should be consuming because I would like to build more muscle mass, and just be fitter and healthier overall.

Thanks

CUTUP · : 06-26-2008, 12:42 AM

Quote:

Originally Posted by courtzzzz69

I am currently working out at the gym 4-5 days/week and light/brisk walking 7 days/week.

At the gym I lift weights before cardio and routine is:

Day 1: Legs
Day 2: Chest/back
Day 3: Triceps/Shoulders
Day 4: Abs/Biceps

For each body part I do 4 exercises (12-12-12 reps) for 1/2 hour and I usually do around 40 minutes of cardio like the elliptical, stairclimbing, jog, bike, rowing but lately I have been running 1200m around the track at the gym and burpees.

I am currently taking GNC Ladies active multivitamin, Omega 3-6-9 which helps me with my ADD symptoms in brain health, and other medication. After a workout I will drink 250ml of chocolate milk or make up a protein shake with skim milk and whey protein.

I was just wondering if there is any additional supplements I should be consuming because I would like to build more muscle mass, and just be fitter and healthier overall.

Thanks

You are already taking some of the best things you could be taking, omega 3-6-9 oil, a good multivitamin, and a protein shake are the staples of nay good athlete.

Glucosamine sulphate is great for joints and tendons ( as well as bones), it repairs damage and actaully makes them stronger then before. It takes around 3 months before you notice a major difference, but it works very very well, and its cheap. Be sure to get just glucosmaine, not mixed with shark cartilege or chondroiton.

Glutamine is excellent for recovery, and cheap as well

Creatine is great for endurence and helps with strength. Go with the kre-alkalyn version, as it doesnt make the waste product creatinine which can damage your liver if taken in massive dosages over a long period of time. And it doesnt bloat in any way, as %100 of it is absorbed and utilized

Be sure to take a protein shake within half an hour of working out, otherwise your body will go into a catabolic state and dissolve muscle as well as fat.

Also, drink loads of water. It helps flush you out and aids in nutrient absorbtion, and just makes you feel more energetic.

MISSPOOKIE · : 06-26-2008, 01:07 AM

I'll leave the supplement advice to Chris, but good for you!

A work out routine such as yours takes a lot of commitment and dedication. You should be proud of yourself!