Backround: I am 38 and have been training for around 18 years. I am also a lifetime lacto ovo vegetarian. This will be the first creatine product, other than plain old monohydrate,that I have ever tried.
Goal: To see if this old guy can gain some descent strength, and maybe a bit of size. Gains are increasingly hard to come by at this stage of the game.
Current lifting stats:
Flat bench 315 for ten reps
Shoulder press: 95 lbs dumbells for eight reps
Squat: 365 for 8-10 reps. I could go higher but I fear for my s fragile knees.
Rack pulls ( I tend not to do dead's off the floor because of back issues) 325 for sets of 8-10. I could also go more on these but I am very cautious with my low back. I have had some serious issues in the past.
I eat six times per day. I consume 240 grams of protein per day from whey and eggs. My carb sources are primarily whole wheat bagels and oatmeal. I get fats mostly from and olive oil. I'm also a big fan of peanuts and cashews. This may sound weird coming from a vegetarian, but I don't eat that many vegtables.
I really never track calories. I just make sure that I consume 240 grams of protein per day. I always eat a bagel or serving of oatmeal with my protein. This NEVER changes. Sometimes I'll add in additional carbs or fats. I take my flax and olive oil at night with my last shake of the day.
Champion nutrition whey protein
Natures Best Vitamin Pack
Monday: Chest and Bi's
Tues: quads and hams
Thurs: delts and tri's
I usually do three sets of three exercised per body part. This does not include warmups (of which I do many), dropsets, rest pause sets etc. I typically work in the 8-10 rep range for compound movements. I go as high a 15 reps or more on isosolation movements.
I will be taking four caps of twice per day. I'll take it in the morning with my 40 gram shake and 50 grams of complex carbs (oatmeal). I will also take four caps post workout with 40 gram protein shake and 50 grams of complex carbs (oatmeal or whole wheat bagel). I will also take some additional simple carbs with my post workout meal.
On non workout days I will take a dose in the morning and a dose in the early evening. I actually started yesterday. This will give it some time to build up in my system over the weekend. hopefully this will give my Monday workout a nice boost.
I will start logging my results on Monday after my first workout using Neovar.
This is my first log, so hopefully I didn't leave anything out.