What Supplements I Take

I'm sitting here in the hospital waiting for my baby girl to get out of surgery. She's having her tonsils out. Instead of sitting hear worrying like an over-protective father, I thought I'd write a Blog post. I frequently get asked what supplements I take. Here's my answer as well as the why.

Before I begin, it's important to remember that supplements are just that -supplements. They do NOT take the place of a healthy diet.

I currently take the following.

1. Whey Protein. I currently take three protein shakes per day. I never use milk to mix the powder. To much fat and carbs. I always use water. Besides water, I typically also include liquid egg whites, oates, spinach, cinnamon, and one fruit (such as a banana). The reason why I take a protein supplement should be obvious.

2. Multi-Vitamin. I take a multivitamin every morning with breakfast to ensure that I get the vitamins and minerals my body needs to be healthy, perform and recover.

3. Fish Oil. I take approximately 900 mg omega-3 per day (647 EPA, 253 DHA). The health benefits to fish oil are great - including reducing cholesterol and inflammation, helping you have healthy skin, helping with mental health and also promoting weight loss.

4. Creatine Monohydrate. I take 5 grams per day of creatine. Creatine provides energy to your muscles, thereby increasing recovery and work capacity.

3. Magnesium & Zinc. I take 250 mg of magnesium and 50 mg zinc every night before bed. This helps with sleep efficiency, energy, and protein synthesis.

4. N.O.-Explode. I just barely started taking NO-Explode. I was looking for a good pre-workout supplement to help me get "amped" for my workout. So far, I feel like its working. I take 2 scoops 45 minutes before I work out. When its time to train, I feel an increase in energy and alertness.

Well, that's what I'm currently taking. I say "currently" because it's bound to change. I like to experiment with things to see what works and what works the best. Obviously, not all of you will take the same supplements. A woman looking to lose weight and who is currently taking a fitness boot camp has no need to take N.O.-Explode or three protein shakes per day. As with a lot of things, you need to do (or take) what works for you. Everyone is different. Finally, remember supplements do not take the place of eating well; they should simply supplement an already healthy diet.

Obesity Virus?

I know I've already posted once today. But I saw this article and I couldn't help myself. What a load of crap! Do you want to lose weight? Exercise, watch your calories, eat 6 balanced meals everyday, and get plenty of rest. Or, you could blame your obesity on a "virus".

Check out the article.

http://www.foxnews.com/story/0,2933,482788,00.html

What do you think?

Plateaus

All of us have experienced plateaus in our training, where we do not seem to be making any gains in our strength or size. These times can be frustrating. However, I have found that if I change one of the following factors, I can break through my plateaus.

First, is my attitude. I truly believe that in order to become strong, you need to think yourself strong. You need to believe that you are strong and have what it takes to "kill it" in the gym. Do not underestimate the power of positive thinking.

Second, is my diet. To become big and strong you need to eat big. It is simple science that if you are not consuming enough calories, your weight will decrease. This decrease will be even more profound if you are active. I try to eat six meals a day. With each meal I include protein, carbs, fruits and vegetables and lots of calories. I also supplement with a protein shake. Remember, if you want to be big, eat big.

Finally, is my workout routine. Our bodies adapt to the stress that is placed upon them. In order to make gains, one needs to keep in the body in shock. You keep the body in shock by regularly changing up your routine. Many professional athletes will change their workout routines weekly. The average joe can change his routine monthly. The key is variety. Keep the body shocked. Change it up. If you do, you will see yourself making gains.