Supplements that I am taking

A list of supplements that I am taking to build muscle, lose fat and fuel my runs:

MUSCLE BUILDING
ON 100% Gold Whey - Fast acting whey protein with BCAA's
ON 100% Casein - Slow release night time protein with added BCAA's and Glutamine
Muscle Pharm Combat - Protein blend with both fast and slow release proteins (meal replacement or time release)
ON Glyco Maize - Fast and slow release carbs used in post workout shake to help spike insulin and aid in protein absorption
USP Labs Modern BCAA - Electrolyte and BCAA drink used during workouts with 10g of BCAA per serving. Help maintain muscle mass, helping when dieting and building muscle
PhD/ ON/ Reflex Creatine Monohydrate - Improves strength when dieting and provides extra energy to the muscles. Compliments running when explosive power is required on sprint bursts, extra energy in the gym when lifting weights which results in greater fat burning as more effort can be applied

FAT LOSS
Dymatize L-Carnitine (liquid) - Suppresses hunger and aids in fat burning. Also helps improve performance on running performance as fat storage use is optimised

RECOVERY
High 5 Recovery - High carb shake with whey protein isolate. Only 18g of protein but this is sufficient for an endurance athletes macro nutrients requirements. Higher carb intake than protein
Dymatize L-Glutamine -

Also mixing whey protein and glyco maize acts as a recovery supplement.

RUNNING
High 5 Recovery - as above in recovery section
High 5 4:1 - Electrolye based fluid used either during or after a workout session. Combination of carbs to and protein to fuel and recover
High 5 Xtreme - Stimulant based preworkout drink with carbs. Help provide the focus and energy required for a long run
Kinetica Joint Support - Blend of high dose glucosamine, choindroitin, MSM and anti inflammatory remedies to support joint health care. I am having a lot of problems with my knees so hoping that thisis halping and I cannot take Ibuprofen so any herbal anti inflammatory remedy is welcomed

HEALTH AND VITALITY
A-Z Multi Vitamins and Minerals
Ginkgo Biloba
Korean Ginseng (Panax)
Cod Liver Oil capsules 1000mg
Flaxseed Oil capsules
Ferrous Sulphate
Echinacea

All of this is complemented with a 5 day weight training programme with cardio, a three day marathon training programme and carb cycling diet which is pre-calculated with every gram of food measured to meet the macro nutrient requirements.

Diet Update

Trying something new today. Still low carbing but going on a zigzag diet to fuel my runs, build muscle and burn burn. Diet will be optimised to burn fat and give me energy for my runs so the building muscle is low on the priority list for now.

So today, I am going to try and have a no carb day. This doesn't really mean zero carbs since the only source of carbs will be fibrous carbs from vegetables. High levels of protein and fats are essential as per normal on a low carb diet.

Plan for zigzag diet:
Monday - Low carb
Tuesday - Moderate carbs
Wednesday - No carbs
Thursday - Moderate carbs
Friday - Low carbs
Saturday - High carbs or carb loading phase to store glycogen for long runs
Sunday - High carbs to fuel long run/ Moderate to low on recovery runs

Running days on Tuesday, Thursday and Sunday
Rest on Saturday's only
Gym sessions - Monday to Friday
Cardio almost every session or when time permits. I either run outdoors or on treadmill for marathon training and often walk incline on treadmill, use the exercise bike and rowing machine at the gym.

Cardio and very low carbs today

FITNESS UPDATE:
9.15am and I am awake after a late night study session.
I pigged out on almost 200g of cereal so consumed in excess of 150g of additional carbs. So today is ZERO CARB DAY!!

At the moment I am getting ready for an empty stomach bike ride than off to the gym for a shoulder workout. Going to try and burn as much of my glycogen reserves as possible and promote as much fat burning as possible.

Before cardio: 3g BCAA, 5g L-Glutamine, Green Tea, 1L water for hydration
During cardio: BCAA with electrolytes

Before weight training:
I will consume a whey protein shake before my weight training, 1.5 scoop with water.
During weight training: BCAA with electrolytes
After weight training: 5g L-Glutamine, 5g Creatine, 1 scoop whey, 1 scoop Glyco-Maize

Than shower, ride home and eat lunch. Lunch is likely to be chicken breast,lettuce and olive salad with a protein shake (Muscle Pharm Combat).

-Only source of carbs I will consume today will be the Glyco-maize after my workout and the vegetables with all my meals.