I’m a 38 year old male who has been back in the gym for about 5 months. Used to work out much harder in my youth but got away from it. Now I’m in the gym Tuesdays, Thursdays, and Saturdays doing 45 minutes of cardio and weights as follows:
Chest (bench or machine) 3 sets by 12 or 15 reps 120 lbs
Shoulders (Arnold press or machine) 3 x 12-15 140 lbs
Back (back of neck pull downs, rows or machine) 3 x 12-15 120-150 lbs
Bi’s (db or bb curls) 3 x 12-15 if db 35 lbs
Tri’s (presses or machine) 3 x 12-15 70-80 lbs
I started at 180 lbs and now at 172. I dropped a few inches in the waist and converted a lot of loose flesh to toned muscle. My goal is to be lean and healthy - able to keep up with my kid as head into being 40.
I took creatine - MRI’s CE2 HiDef and loved it. Just ending a 6 week cycle. I’m going to the gym only 3 times per week, so I’ve avoided going overboard with supplementing protein or other products. My diet is strong - 3-4 meals per day- 30% protein, 50% carbs, 20% fats.
Any additional supplement suggestions to keep having results and staying healthy? I can see myself doing another creatine cycle after cycling off in 6 weeks.