List your current supplement stack

[willber]

Hi guys, just thought it would be interesting to see what supplements people take a day to aid in there PE and also general health. Maybe add details of time of day you take it or if you split doses etc.

Mine is the following:

am
1000mg vit c
vitamin b complex
400iu vit d
1000iu vit e

pm
1000mg vit c
30mg zinc (about an hour before bed)
3000mg l-arginine (straight before bed)

I've read somewhere in the past that large doses of l-arginine straight before bed can raise natural growth hormone so i'm trying this out. It also bennefits me though I feel as it keeps good blood flow to the penis throughout the night as I sleep to aid in recovery, I often do my main PE workout before bed too. A nice effect on sperm production when combined with zinc is another bennefit of l-arginine.

I've also just purchased some Protodioscin which is known as the active ingrediant in tribulus so will add this at some point

[Big Al]

Whey protein (up to 6 s. per day)

Creatine Monohydrate (10-20 g post-workout)

Caffeine (pre-workout)

Aspirin (post-workout to relieve pain and inflammation)

[willber]

Oh yeah how could I forget lol, I make my own weight gainer shakes with varying amounts of whey protein and maltodextrin. Sometimes add whole eggs or some olive oil for some fats too but generally try and leave the fats out of my postworkout shakes as it slows the absorbtion of protein

Just out of interest what does your lifting routine look like Big Al?

[Big Al]

I'm currently training for power and strength. I use a moderate amount of sets with reps in the 2-6 range for the big compound movements. I include partial reps and plyometrics in some of my workouts. I weight train about 3-4 x a week and target each bodypart once every 7-10 days. This schedule goes on about 4 weeks on, 1 week off. Through trial and error, I've found that this schedule allows for maximum recovery and gains for my current level of strength and activity. Gains in strength will, in time, outpace your recovery ability- especially if you're training drug free.

There's a lot of overlap with compound exercises, so each bodypart is stressed more than once every 7-10 days. I also do martial arts training 3-4 x a week.

Diet-wise, I'm taking in about 4500 calories daily. About 25-30% of the calories come from protein.

[willber]

Sounds good, I've really cut back on the training and i'm only doing 2 days a week now but strength is going up well. I think I see best strength gains when I rest and eat alot as I over train easily, Im also only doing compound lifts, absolutely no isolation work. I just need more food!!

[Big Al]

My routine consists of core, auxiliary, and some isolation work- an example for chest would be bench presses, partial bench presses, and a couple of sets of fairly light incline flyes. I do a few isolation lifts only to put the finishing touches on my workouts or if I'm trying to target a lagging bodypart.

In the beginning, I used to train 6x a week and ate like a bird to try and maintain definition while gaining size. That didn't work too well, and the only reason I didn't hurt myself with that way of training was because I was in my teens (when the recovery ability of youth can make up for a lot of errors).

My gains really didn't come until I cut back on the unnecessary exercises, got more rest, and learned how to eat for gains :) I believe in the old school thinking of "bulking up" if you're going for size and strength. I always consume my creatine and protein with something sweet (usually grape juice) immediately after my workouts to boost insulin levels. I'm almost 35 and I'm at my biggest and strongest, and while I'm not "ripped" at the moment my body fat levels aren't high. The key is not overdoing the calories- if you're getting fat, cut back on the carbs.




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