September 2023 Progress

Just a quick update on my training in the first month back at it. Total weight loss for September 2023 was 8.1 lbs. I still have 14.1 lbs to hit my target weight of 280 lbs.

At the end of the month, my weight was only 0.5 lbs higher than my weigh-in at the last competition.

Macro’s adjusted every week, but sub-2,000 calories on average.

Squat, bench, and deadlift numbers haven’t moved – but I attribute that to being on a cut combined with a nagging biceps tendonitis injury I’ve been fighting.

Overall progress since the last completion is slow but still trending up.

Less than 120 days until my next competition while in the 40-44 year category. There’s plenty of time to shed the weight and hopefully pack some muscle and strength to hit new PRs!

I’ve also decided to try an event at my home gym, Big Tex Gym, in a different federation (WRPF) ~60 days after my USPA competition. Who knows, maybe I can set some State records in my new 45-49 age category?

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!