TaffyTkd wrote:1, Can any recommend a lifting routine and possibly some exercises there are some many, i was planning on doing Mon Wed Fri weights and Tue Thurs Cardio.
(I'd go with a basic routine you can intially stick to easily. So things like Squats, Lunges, Deadlifts, Bench Press, Bent Over Barbell Rows, Shoulder Press, E-Z Bar Curls and Tricep Press. 2 sets of each, 8-10 reps per set, then 1 minute of Planks for the front Core.
You can then experiment with fancier exercises and more volume / intensity after a few weeks, when you've gotten used to the routine and properly performing the Biomechanics of the exercises.
As for Cardio you only need something like Interval training 2 times a week for 30 minutes a time.
I wouldn't do what you suggested schedule wise, as you'll have 5 days straight, the two days of nothing. So I suggest you move the Thursday Cardio to Friday and the Friday weights to Saturday, so effectively Mon - W. Tue - C. Wed - W. Thu - n/a. Fri - C. Sat - W. Sun n/a.)
2, i have bought some whey protein, creatine monohydrate and L glutamine, Can i take this all mixed together and i was going to take it post workout, and only 1 shake a day or should i take 2?
(Protein shakes are good after workouts. Some take them at night for anti-catabolic reasons and half a scoop can be good for boosting protein intake at Breakfast. I'd focus mainly on the post-workout one though.
If it's got Carbs in then all the better, as the Insulin spike will help with Protein synthesis. If not you can add Crushed Oats in there. If you have any taste issues, then things like a bit of Honey, Vanilla Essence, gound Ginger, ground Nutmeg and Cinnamon might help.
Don't mix shakes with Milk as Milk increases Casein content, viscocity, calories and Enzyme production, as you'd need a Lactase enzyme to breakdown the Galactose part of the Lactose Discaccharide, all of which could slow down absorption.
The Lactose could assist an Insulin spike, but it's a small payoff that doesn't stack up compared to the cons I just mentioned above.
Glutamine is sometimes boosted in a powder anyway, with the BCAA's, Leucine, Valine and Isoleucine, the anabolic essential Amino Acids, so more isn't necessarily required, but you could add a half to one teaspoon in there in there, or use it at night instead.
Creatine isn't worth it in my opinion, becasue with your size it would provide mediocre results for sure. However it is I believe worthwhile for more solidly built people, with added strength and power, but you may get poor results with your initial condition.)
3, also should i only take it on weight days or also cardio days, also i do 19 hours a week of Martial Arts would the supplements help me or hinder me.
(No the supplements wouldn't hinder you. Yes take a supplement after all workouts.)
I apologise if this is a bit long winded but i really could do with some advice.
Thanks in advance and i appreciate your time
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