Questions - Supplements and more...

joc_06

Ok backround.
21 male, 5"10.5', 86kg, 10% BF. Fairly strong ie Flat Bp 45kg Dumbells, shoulder press 37.5kg, squat 150kg, fairly fit - run approx 5-7 miles/week, 1 mile per run usually under 5 mins.

Now i used to have a crap regime. same 6 or 7 exercises every session. Worked great for a good while - the initial easy gain. Now gains are coming harder so i changed everything. sorted out my split and my diet.

Now my split is
1 - shoulder and arms every muscle - 11 exercises approx 3 sets of 8 reps each. Abbs at end
2 - Legs - 10 exercises incl powerlifting. Abbs at end
3 - Back and plyometrics and powerlifting
4 - day off
Repeat and sometimes in different order.

Q re my split - Its tough but is it any good? Would ye refine it?


Now this split much harder and im finding myself run down and tired. I need a boost.

Q re Supplements - What supplements would ye recommend me take. I took creatine before and it was great but my weight ballooned. I need to keep weight steady. I tried protein but noticed no difference really.
Remember i dont want to bulk much more.
Q re power and explosiveness - I want to develop much more power and retain my stamina. Im doin the power clean. Is snatch good? How can i master the technique? What esle is good?

Q - What changes would ye make to my regime incl diet.
Basically all im eating is weetabix and fruit for bf, 2 sandwiches for lunch, more fruit around 3 and maybe an omlette after training. I have the SLOWEST metabolism ever so i cant eat 3 meals a day or the fat piles on. This im deadly serious about not just exaggerating. I know of 7 stone girls who eat 2x at least as much as me.

Also whats the best way to injest these supplements ie with milk or water or juice.

Q re abbs. You know the muscle that is immediately to the left and right of your six pack? How do you work these? I've noticed i have 2 of them visible. 1 is very defined and makes my 6 pack look very cut but id like to get the other side cut too. Advice please on 6 packs? At the min im doing 40kg weighted decline situps and "swinging" a medicene ball from side to side (not sure what thats called)

Where can i get good info on all things supplements. I'd love to learn all about it but there's so many sources you dont know where to start. Also distributors. Any recommended?

Q re metabolism. Why is mine so slow. How can much smaller people out eat me and not get fat? If i eat more than my 2 sandwiches and 2 weetabix a day and fruit i get fat so fast. Can i get my metabolism measured?

Q re arses. I've a fat one to say the least. How can i shift it? Its the one thing that hasnt changed sine my fat fat days of 1 year ago when i was 23% BF. Exercises and or diet? Everyday i sit on it 8 - 6 in work. maybe slendertone?

Q re flexibility - mines 34cm on the little stool thingy. Anyone compare? Also lung capacity = 6.1 litres. Any one compare to that?

Q re food and activity day before match and day of match? Carb loading - pasta etc. any recommendations?

Finally one last question - I want to become either a sports scientist or personal trainer or something in that line. Is ther good money in it? What night courses are available in the capital preferably ucd. Is the money good is any of those lines?


I know theres a lot in there but i want to learn as much as i can

RonanC

Just touch on a few things:

1. Hard to evaluate your split as you don't say what exactly you're doing - what about your chest? If you can fit it in, a 4 day split might be more beneficial.

2. The only truly 'essential' supplements I'd recommend are a decent multi-vitamin, protein, creatine and fish oil. From there, taking budgetary considerations into account, there are numerous ergogenic aids you could invest in. IMO, the best places to shop in order of personal preference are:
Bulk Nutrition - check out the articles section for more info on supplements, diet, etc.
iTrance
myprotein
Bodybuilding.com

3. Your diet, on paper, looks awful - what is the breakdown of P/C/F? Eating smaller meals more often should speed up your metabolism to a greater degree.

Transform

Gosh too many questions to answer so i will take one and let the others handle the rest- re: personal training, sports science.

The sports science degree will give you lots more credibility than a basic NCEF or NCEHS training course (these are generally for fitness instructors and personal trainers), however you are talking 4 years and the posibility of working in a gym with others who have 6 months education and think they are going to become the trainer to the stars.

Money - the fitness industry is possibly the WORST paid. Fitness instructors in any gym are NEVER (correct me if i'm wrong) on any more than €20,000 a year and usually closer to €17,000. This is one of the main reasons for the large turnover of staff.

Personal trainers are better paid, though you have to build your name up and reputation for excellent results.

If you are prepared for all the long hours and are massively enthusaistic about fitness and helping others then go for it. Let me know if you need any direction

p.s. are you eating white bread? Drop the wheatabix - complete rubbish!! HAve poridge or meusli instead. Also i think you are doing too much in your training - look at the number of sets you are doing for your thighs compared to your hams, completely overbalanced