Need help from the PROS

[nightside1234]

Age:21
Height : 6'0
Weight: 188

BF% around 20% now


I am currently just now starting to workout AGAIN!! After 9 months of no physical activity I'm getting back into it.. I was an athlete for 12 years straight then stopped.. This is currently my workout, as you can see there is TONS and TONS of cardio involved. Can anyone suggest Any suppliments I should be taking?? I came here for help!! Also, should i be doing more lifting???


Another Huge issue i need help with is what foods i should eat when.. Specifics would be AMAZING!!!!

Any suggestions would be GREAT! thank you

Sorry for the class in my workout sheet, its my personal timeline

Monday

5:30 AM- Wake up


6-8 AM Swim @ Ball Pool

8:15 AM Breakfast

8:30-9:30 Lifting @ Weight room

10-12 Homework in Library

12-1 Business Law

1-2 English

3-6 Lunch//Nap/ Homework


7-9 Swimming @ Lewellen pool

9:15 Dinner



Tuesday

5:30 Wake up

6-8 Swimming @ Ball Pool

8:15 Breakfast

8:30-10 Nap// Lunch

10:30- 11:30 Lift @ weight room

Noon-1pm Swim @ Ball Pool

2-3:15 Art History Class

3:15-6:30- Dinner/Nap/ Homework

7-9 Swimming @ Lewellen Pool


Wensday

5:30 Wake up

6-8 Swim @ Ball Pool

8:15 Breakfast

8:30-9:30 Lifting @ Weight room

10-12 Homework in Library

12-1 Business Law

1-2 English

3-6 Lunch//Nap/ Homework


7-9 Swimming @ Lewellen pool

9:15 Dinner





Thursday

5:30 Wake up

6-8 Swimming @ Ball Pool

8:15 Breakfast

8:30-11:45 Nap// Lunch// Homework

Noon-1pm Swimm @ Ball Pool

2-3:15 Art History Class

3:15-6:30- Dinner/Nap/ Homework

7-9 Swimming @ Lewellen Pool




Friday

5:30 Wake up


6-8 Swim @ Ball Pool

8:15 Breakfast

8:30-9:30 Lifting @ Weight room

10-12 Homework in Library

12-1 Business Law

1-2 English

3-6 Lunch//Nap/ Homework


6-8 Swimming @ Lewellen pool

8:15 Dinner


Saturday

6:30 AM Wake up

7am-8:30am Swimming @ Ball Pool

9:15 Breakfast

10:00am - 11:15 am Lifting @ weight room

11:30am-1pm Swimming @ Ball Pool

2 pm - Lunch

Rest of Day FREE



Sunday

9:00 AM Wake up

9:15 AM Breakfast

1:00 PM Lunch

4pm-6pm Swimming @ Ball Pool

7:00 PM Dinner

 

[allstar]

You need for basic supplements:
Fish Oil
Multi Vitmans
Creatine
BCAAs
and Whey Protein

Now that is a very basic stack, but its more so the necessities, you can add numerous things to that.

 

[allstar]

A quick over look, you need to eat more meals a day.