Author: Andrew Hay

My Supplement Stack

I take several dietary supplements to aid in recovery and performance. I thought I’d take some time to share exactly what I’m using (minus the protein, I’ll save that for another post) in case anyone getting started is looking for some information.

What: Optimum Nutrition L-Glutamine Muscle Recovery Capsules, 1000mg.

Why: Plays an important role in muscle protein development.

When: Immediately after my workout.

Cost: ~$13 USD (Amazon)

What: Optimum Nutrition Instantized BCAA Capsules, Keto Friendly Branched Chain Essential Amino Acids, 1000mg.

Why: Used after strength training, they help kick-start protein synthesis which plays an important role in muscle building.

When: Immediately after my workout.

Cost: ~$27 USD (Amazon)

What: Optimum Nutrition Micronized Creatine Monohydrate Capsules, Keto Friendly, 2500mg.

Why: Supports muscle size, strength, and power when combined with high-intensity activities.

When: Before and immediately after my workout.

Cost: ~$26 USD (Amazon)

Tip: I always use micronized creatine to avoid gastrointestinal distress.

What: Nature’s Bounty Fish Oil 1400 mg.

Why: Promotes joint, heart, and vascular health.

When: Every morning after waking.

Price: ~$23 USD (Costco)

Tip: Always pick a fish oil that is odorless and prevents/avoids “fish burps” (because they’re nasty!).

What: One A Day Men’s Multivitamin.

Why: Key nutrients to support immune health and physical energy.

When: Every morning after waking.

Price: ~$16 USD (Costco)

I’ve taken a lot of supplements in the past and these really are the basics at this stage of my life. I’m not trying to get “swole for the club”. Instead, I’m trying to make sure I can move more weight AND be able to walk the next day.

Until next time!

My 2021 Fitness Plan

Happy New Year!

As a way to get fit (I won’t say ‘again’ because that’d really be a lie) and prepare for my first ever United States Powerlifting competition in 2021, I wanted to share my weekly fitness plan.

Since I’m 6’2″ (187.96cm) and, at the time of this writing, am sitting at 322lbs (146.057 kg / 23 stone) I am on a 2,200 calorie-per-day meal plan with the following macronutrient breakdown:

Carbohydrates 220g / 7.76oz (40% of calories)
Fat 73g / 2.575oz (30% of calories)
Protein 165g / 5.82oz (30% of calories)

Water intake is essential, so I drink at least 128oz (~3.7 liters) per day in addition to my morning coffees. As a rule, I try not to drink my calories.

I diligently log all of my meals, water intake, and workouts in MyFitnessPal (add me as a friend here). I also wear a Fitbit Versa 2 to track my steps and use a Fitbit Aria Air Smart Scale to weigh myself once per week.

Here is the daily breakdown:

Sunday

Note: On Sunday I only walk. No extra exercise. This is a rest day.

  • 7:00AM
    • Eat & Log Breakfast (500 calories)
  • 7:30AM-8:30AM
    • Morning Walk (2mi / 3.2km minimum)
  • 10:00AM
    • Eat & Log Mid-Morning Meal (500 calories)
  • 2:00PM
    • Eat & Log Mid-Afternoon Meal (500 calories)
  • 5:00PM
    • Eat & Log Dinner (500 calories)
  • 8:00PM-9:00PM
    • Evening Walk (2mi / 3.2km minimum)
  • 9:00PM
    • Eat & Log Snack (200 calories)

Monday

Note: Monday is my squat training day as programmed by my wife and certified personal trainer Keli Hay of All Over Strong.

  • 7:00AM
    • Eat & Log Breakfast (500 calories)
  • 7:30AM-8:30AM
    • Morning Walk (2mi / 3.2km minimum)
  • 10:00AM
    • Eat & Log Mid-Morning Meal (500 calories)
  • 11:00AM-1:00PM
    • Squat Day
  • 2:00PM
    • Eat & Log Mid-Afternoon Meal (500 calories)
  • 5:00PM
    • Eat & Log Dinner (500 calories)
  • 8:00PM-9:00PM
    • Evening Walk (2mi / 3.2km minimum)
  • 9:00PM
    • Eat & Log Snack (200 calories)

Tuesday

Note: Tuesday is a cardio day with rowing and rugby practice. During rugby practice, I end up walking an average of 5,000 steps.

  • 7:00AM
    • Eat & Log Breakfast (500 calories)
  • 7:30AM-8:30AM
    • Morning Walk (2mi / 3.2km minimum)
  • 10:00AM
    • Eat & Log Mid-Morning Meal (500 calories)
  • 1:00PM
    • Row (2,000m)
  • 2:00PM
    • Eat & Log Mid-Afternoon Meal (500 calories)
  • 5:00PM
    • Eat & Log Dinner (500 calories)
  • 6:30PM-9:00PM
  • 9:00PM
    • Eat & Log Snack (200 calories)

Wednesday

Note: Wednesday is my bench press training day as programmed by my wife and certified personal trainer Keli Hay of All Over Strong.

  • 7:00AM
    • Eat & Log Breakfast (500 calories)
  • 7:30AM-8:30AM
    • Morning Walk (2mi / 3.2km minimum)
  • 10:00AM
    • Eat & Log Mid-Morning Meal (500 calories)
  • 11:00AM-1:00PM
    • Bench press day
  • 2:00PM
    • Eat & Log Mid-Afternoon Meal (500 calories)
  • 5:00PM
    • Eat & Log Dinner (500 calories)
  • 8:00PM-9:00PM
    • Evening Walk (2mi / 3.2km minimum)
  • 9:00PM
    • Eat & Log Snack (200 calories)

Thursday

Note: Tuesday is a cardio day with rowing and rugby practice. During rugby practice, I end up walking an average of 5,000 steps.

  • 7:00AM
    • Eat & Log Breakfast (500 calories)
  • 7:30AM-8:30AM
    • Morning Walk (2mi / 3.2km minimum)
  • 10:00AM
    • Eat & Log Mid-Morning Meal (500 calories)
  • 1:00PM
    • Row (2,000m)
  • 2:00PM
    • Eat & Log Mid-Afternoon Meal (500 calories)
  • 5:00PM
    • Eat & Log Dinner (500 calories)
  • 6:30PM-9:00PM
  • 9:00PM
    • Eat & Log Snack (200 calories)

Friday

Note: Friday is my deadlift training day as programmed by my wife and certified personal trainer Keli Hay of All Over Strong.

  • 7:00AM
    • Eat & Log Breakfast (500 calories)
  • 7:30AM-8:30AM
    • Morning Walk (2mi / 3.2km minimum)
  • 10:00AM
    • Eat & Log Mid-Morning Meal (500 calories)
  • 11:00AM-1:00PM
    • Deadlift day
  • 2:00PM
    • Eat & Log Mid-Afternoon Meal (500 calories)
  • 5:00PM
    • Eat & Log Dinner (500 calories)
  • 8:00PM-9:00PM
    • Evening Walk (2mi / 3.2km minimum)
  • 9:00PM
    • Eat & Log Snack (200 calories)

Saturday

Note: On Saturday I only walk. No extra exercise. This is a rest day.

  • 7:00AM
    • Eat & Log Breakfast (500 calories)
  • 7:30AM-8:30AM
    • Morning Walk (2mi / 3.2km minimum)
  • 10:00AM
    • Eat & Log Mid-Morning Meal (500 calories)
  • 2:00PM
    • Eat & Log Mid-Afternoon Meal (500 calories)
  • 5:00PM
    • Eat & Log Dinner (500 calories)
  • 8:00PM-9:00PM
    • Evening Walk (2mi / 3.2km minimum)
  • 9:00PM
    • Eat & Log Snack (200 calories)

There it is. My master plan for 2021. Make sure you follow my blog, Instagram, and Twitter for updates as I go.