Monday 3rd December 2012

DOMs in my legs are still severe, if I suppose to train to cause this much pain every session I literally would not be able to work, study or look after my son.

Supplements - after posting about Colostrum I was asked by quite a few people which supplements I take, these are listed below. However I believe that everything is better to consume through food sources but this sometimes simply is not possible so I take supplements as a back up. 

• Multivitamin + iron - my "just in case" pill, in case I don't get all my vitamins through my diet I know I will not be deficient in any as I take this daily. Iron assists with oxygen transport and works to prevent fatigue.
• Omega 3,6,9 - a blend of fish and plant oils to support the immune system, and cardiovascular health.
• Calcium + Vitamin D - to support bone health as well nerve impulses.
• Magnesium - to support recovery and increase growth compound levels, I also sleep much better when taking this
• Zinc - may increase strength
• Colostrum - to increase immuntiy and provide the body with natural growth factors
• Citrulline Malate - combination of amino acid citulline and salt malate that has the potential to improve performance, delay fatigue and accelerate recovery.
• L-arginine - may improve energy levels and increase the pump
• L-glutamine - an amino acids that may assist recovery time
• Relfex BCAAs - take these before and after training - possible during training if a longer session (Leucine, Isoleucine, Valine - essential amino acids), help maintain lean tissue and may increase lean mass. 
• Relfex Creatine - only research proven effective sports supplement to increase strength and power, help boost ATP levels to maximise lean growth. 
• Reflex Whey Protein - convenient source of protein directly amino acids directing into the muscle - I take this post workout and prior to bed with quark/fat free yogurt. 

Food dairy:

08:00 Whey protein shake

11.00: Protein bar (30g whey protein, 0% yoghurt, cocoa powder, berries, 10g oats)

13.30: oatcakes, chicken breast, spinach, tomatoes

WORKOUT

16.00: protein bar (as above)

DIVA FITNESS

20.00: chicken, chickpea, vegetables, spinach

22.00: 100g yogurt, whey protein

Workout - chest and triceps

Incline Dumbell chest press --> Chest flye

12 x 16kg --> 12 x 10kgs

x4

Flat barbell bench --> flat bench flye

12 x 30kg --> 12 x 8kg

2 x 10 wide grip dips

Single arm tricep kick back slow

12 x 9kg x 4 each side

Tricep pull down cable --> tricp overhead pull 

16.75 x 12 x 4

10 minute row