The TRT thread got me interested in knowing what health regimens everyone runs. Please be detailed and include as much as you can.
Here’s mine:
Supplementation - Daily
6mg iodine twice daily
250mcg D3 in morning
120mcg K2 in morning
1g Vit C twice daily
1.2g Enteric Fish Oil twice daily
1 tab Mega B Vit Energy in morning
200mg Test C weekly
1mg anastrozole every other day
Diet -
Mostly vegetables and fruits and meat. Limited carbohydrates unless I eat curry or potatoes. A meal consists of 75% vegetables. Focusing on eating the rainbow philosophy. Not shy on dairy. Lots of milk and cheese and yogurt. I eat junk food in moderation. Besides fruits, I keep sugar intake low. I drink wine on the weekends. I drink 2 to 4 cups if coffee with milk or cream daily. I drink 3 to 4 liters of water daily.
Exercise -
push-pull-legs five days a week. 4 or 5 movements each day. After warm-up I choose a weight I can do 10 to 15 reps. I do five sets. When I can do 10 reps on the fifth set, I increase the weight.
Push -
Bench press
Incline press
Seated shoulder press
Triceps pulldowns
Pull -
Deadlifts (3x3 at heaviest)
Bent Rows
Lat pulldowns
Face pulls
Biceps Curls
Legs -
Hack squat
Leg curls
Leg extensions
Calf raises
Cardio is running up sand dunes a couple times a week.
Special thanks to @Marco for letting us keep our posts up-to-date.
I can post stuff from my classes lol. Basically multivitamins aren’t technically proven (I still take them). You should eat a variety of food at least 3 x a day. Workout 4-5 times a week preferably after your last meal.
Why work out later in the day?
I guess it might depend a bit on your chronotype. I am an early bird and when I workout too late I have difficulties falling asleep.
I think the science shows early afternoon is best. I work out at night because I work late and I hate exercising in the morning. Then I can go home, pig out and let that beautiful sleep repair and improve my body.
yes, but what is not clear is how much of the supplements you are taking actually gets absorbed in your body (and this too differs between different brands formulations). This is the major caveat in buying supplements, you end up peeing most of it out.
I strongly believe in avoiding any supplements unless you are vegetarian. I think you can get everything you need from a healthy diet. Colored pee and poo is a clear indication of what your body is simply ridding the body of upon taking supplements.
I’m 51 and have been steady in the gym for the last 10 years after a hiatus of about 10-15 years of on and mostly off lifting.
Seeing someone die after living only because of a dialysis machine kind of discourages one from putting potions in the body.
I’m happy with the way I look and feel. I’m lifting 4 to 5 times a week and make most guys look sickly in front of their their wives/girlfriends.
I’ve never done any steroids or anything enhancing
Vit D is a great suggestion. I am a skin cancer sufferer and cover up outside as much as possible. Veggies of all kinds have been a major part of my diet for the past 10 years.
How best to go about a workup on my levels? I live in Taipei. What clinic or which specialist and what do I ask of them?
I wasn’t trying to lose weight or fat over that last month. My routine is the body is split legs, back, and chest over 3 workouts. The past week I started with legs on Monday and did legs again on Sunday. I was feeling good enough and had enough time for a second trip Sunday for my back routine. So I took over 3 days off. If it were not for the pouring rain I would have gone to the gym more.
I’m working with someone new at my job and the weather 2 weeks ago allowed me to wear short sleeves and the guy heaped praise on my arms. Sometimes I’ll visit a nearby pub next door to my house after my workout and strangers comment favorably on my arms. I’m not sure if it’s because of my arms or my age + arms. I’m 51
