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September 09, 2010, 10:57:42 pm |
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V I S I T I R O N A G E . U S
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Topic: VITAMIN SUPPLEMENTATION (Read 1136 times)
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BrianC
Olympia Level
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Gender: 
Posts: 247
Natural Born Ironager
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What type of vitamin regimen to you have in your normal "Iron Age" diets?
In the morning I take 1/2 dosage of a multivitamin, selenium, gelatin tabs (see my other posting regarding gelatin tabs), and fish oil.
Prior to my workout, I take the remaining 1/2 dosage of a multivitamin, another fish oil, and creatine (that I cycle on and off with).
Post workout, I take a E & C pill and glutamine.
At bedtime, I take a vitamin C pill and sometimes another dosage of glutamine for recovery and a second dose of gelatin tabs.
How does this sound?
Any variations or suggestions?
Thanks.
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chris_a
Universe Level
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Gender:
Posts: 90
Natural Born Ironager
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Well, what I am going to start taking, is the following:
3 grams of vitamin c 3 times daily
b complex 3 times daily
individual sublingual b-12, 3 times daily
folic acid 3 times daily
beta carotene 25,000 iu 1 time daily
mixed tocopherol/tocotrienol vitamin e 3 times daily
multi vitamin timed release with the vitamin a and d coming from fish oil and also with chelated minerals. that took the place of the fermented cod liver oil.
chelated mineral complex
calcium supp
magnesium supp
sublingual sambucol once daily(best immune system builder in existence)
high quality digestive enzymes
i was going to get some fermented cod liver oil, and still might, as i used to live off the stuff, but the multi vitamin i purchased from ron kosloff at nsp has fish oil in it, providing you with 100% vitamin d and a. also, all of the vitamins, with exception of the nsp brand, are 100% pharmaceutical grade quality from bronson vitamins. they are a registered pharmaceutical company. unless you have timed release b vitamins and c vitamins, you need to replenish b and c vitamins several times daily. after my weight workout, my strongman workout and my bodyweight workout, is when i take the vitamin c, a, e and b vitamins. post workout is always the most important time to supplement. since my multi vitamin is time released over a 6 hour period, i only need vitamin a one more time, which will be at nighttime before bed. plus, vitamin a and e are fat soluble, so they are excreted by bowel movements and not by urination as are b and c vitamins. b vitamins are strength and size vitamins, plain and simple. but, i feel the most important part of my supplement intake, is the sambucol. it is a near miracle supplement as far as i'm concerned. it's immune system building properties are nothing short of miraculous. and, if you have a strong immune system, you will make great gains in size and strength. if you take sambucol, you will not get sick one day with a cold or flu. the reason i take the extra folic acid, is because it helps to absorb the other b vitamins. the reason i take the extra b-12, is for the pure energy and well being it promotes. if i only worked out once daily, i would make sure to get my antioxidant stack post workout(a, e and c) and my b vits as well. the rest, throughout the day. but, post workout, your body is screaming for antioxidants and b vitamins. i make sure that i do not take calcium until 2 hours after and before any iron intake and vice versa. iron and calcium compete for absorption with each other. i also make sure not to take any magnesium 2 hours before or after any calcium consumpton, because calcium blocks the absorption of magnesium, although magnesium helps with calcium absorption, along with vitamin d, but calcium does block magnesium absorption.
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"Train, but don't strain." Advice from the icon himself, Charles Atlas.
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chris_a
Universe Level
Offline
Gender:
Posts: 90
Natural Born Ironager
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In about 4 months, I will add 10 grams of pharmacetuical grade l-glutamine, 10 grams of pharmaceutical grade bcaa's and 10 grams of pharmaceutical grade free form amino's daily to my supplement intake. My training is really gonna ramp up about then and from the feedback I have gotten here and research as well, as to their recovery enhancement benefits, I thought I'd give them a try. I'm gonna order Anabol Naturals brand from Draper's site and see how it goes. I'll keep a log here of my exact training, which will include diet, supp schedule, exercises and my general progress, especially in regards to my recovery from my workouts, which will be multiple daily sessions, 3 days a week. On Monday, Wednesday and Friday, I will be working out 4 times daily, with a bodyweight workout, a weights/heavybag workout, a strongman workout and a sprinting/mountain bike workout. I work on Tues, Thurs, Sat, and Sun, so that gives me Mon, Wed, and Fri. to kill myself training   !
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"Train, but don't strain." Advice from the icon himself, Charles Atlas.
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Bill Mortimer
Olympia Level
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Gender:
Posts: 264
BALDSNAKE
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Universal Animal PAK...a kitchen sink full of essentials plus some
1 gram xtra C
1 sub lingual 1000mcgs B-12
1 gram D3
2 grams xtra Calcium/ 1 gram Mag/1/2 gram Zinc
Plus a wheelbarrow full of other 'stuff'
I believe in keeping all of my shelves full at all times. If I pee/poop out the excess...so be it.
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BrianC
Olympia Level
Offline
Gender:
Posts: 247
Natural Born Ironager
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Here is my current supplementation (I added some anti-oxidants):
In the morning I take 1/2 dosage of a multivitamin, selenium, gelatin tabs, (see my other posting regarding gelatin tabs) MSM, Resveratrol, and fish oil.
Prior to my workout, I take the remaining 1/2 dosage of a multivitamin, another MSM, another Gelatin tablet.
Post workout, I take a E & C pill, glutamine, and another fish oil.
At bedtime, I take a vitamin C and an Acai supplement
How does this sound?
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Scott_S
Mr. Iron Age
Universe Level
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Gender:
Posts: 143
Someday you'll have a back Louie nobodys ever seen
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Here is my current supplementation (I added some anti-oxidants):
In the morning I take 1/2 dosage of a multivitamin, selenium, gelatin tabs, (see my other posting regarding gelatin tabs) MSM, Resveratrol, and fish oil.
Prior to my workout, I take the remaining 1/2 dosage of a multivitamin, another MSM, another Gelatin tablet.
Post workout, I take a E & C pill, glutamine, and another fish oil.
At bedtime, I take a vitamin C and an Acai supplement
How does this sound?
Is your multivitamin a normal one or one of those mega dose manly vitamins? If it has 100% Daily value or less of most vitamins its probably a good one. The problem is when people talk those mega dose ones, plus take other vitamins, plus get vitamins through the food they eat, it's just excess and doesn't help at all. Just makes you urinate more, or could become toxic depending on the vitamin. Although it may not be necessary, it certainly doesn't hurt to take extra vitamin c, and it's a good idea post workout. Same with glutamine, post workout. Everything looks like it's timed out well! My supplements depend on what I do and what I eat throughout they day, for instance I don't take the fish oil when I eat fish. It all comes down to what works best for each person! 
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Scott Steinbrenner
"Lay down in the bus in the back!" - Matty Ferrigno
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