dsohei
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hey y'all - so i recently started training at local circus center, and i'm building my way up to training a lot. so far i am doing tues-fri mornings 90 minute sessions. it's all bodyweight. my main focus is on performance and recovery, as i believe body comp will come naturally or later when i care to focus on it. i am playing around with tons of supplements to this end and i need some opinions on what i could be doing better, and also what should i be taking on my non-training/active recovery days. thx
training days
small protein based breakfast 2 hours before training plus jarrow b-complex, zinc orotate
1 hour before training
8-10g cit malate, 1g ALCAR, 1600mg carn-fumarate, 2g LCLT, 1g phos. choline, 2g ornithine & arginine AKG, 250mg DMAE, 3g Tyrosine, 15mg policosinol, 100mcg Huperzine, 10mg vinpocetine, 20mg DMAA, 100mg caffeine, 3g sarcosine, 3g DAA, 1 tsp cherryflex, 2.5g creatine, 2g BA, 5g ribose, 1g glucoronolactone, 20mg NADH, 5g glutamine
(thinking about adding COP, piracetam, aniracetam, taurine?)
[plus a TCM herbal concoction of 1 tsp each various concentrated (ranges from 4:1 to 10:1) extract powders of adaptogenic herbs- reishi, ant, he show wu, salvia, eucommia, rehmannia, eleuthero, scizandra... basically whatever i have left or can afford - though salvia/red sage seems to be a keeper as it increases circulation very well.]
30 minute bike ride
during training i sip on mix of 30g 8:1:1 bcaa with 20g dextrose, 5g ribose, 2g BA
post training
3 TBS pepto pro (36g protein), 60g dextrose, 5 g d-ribose, 1 tsp cherryflex, 2.5g creapure creatine, 2g BA, 1g glucoronolactone, 5g glutamine, ?g CitMalate been playing around with 3g post
(i think this could be better but i'm unsure)
so essentially right now i have 24 hours of recovery between each session tues-friday, with almost 3 days between fri and tues, but i do work at the nightclub on those "off" days so i consider it very active rest, cardio centric at times. for performance goals i need my mind-muscle-CNS connection to be strong, hence the nootropics in the pre workout, and i need to decrease muscle fatigue ASAP. i also do not want "PUMPS" but i do want a lot of endurance and the ability to keep going as max strength as possible.
training days
small protein based breakfast 2 hours before training plus jarrow b-complex, zinc orotate
1 hour before training
8-10g cit malate, 1g ALCAR, 1600mg carn-fumarate, 2g LCLT, 1g phos. choline, 2g ornithine & arginine AKG, 250mg DMAE, 3g Tyrosine, 15mg policosinol, 100mcg Huperzine, 10mg vinpocetine, 20mg DMAA, 100mg caffeine, 3g sarcosine, 3g DAA, 1 tsp cherryflex, 2.5g creatine, 2g BA, 5g ribose, 1g glucoronolactone, 20mg NADH, 5g glutamine
(thinking about adding COP, piracetam, aniracetam, taurine?)
[plus a TCM herbal concoction of 1 tsp each various concentrated (ranges from 4:1 to 10:1) extract powders of adaptogenic herbs- reishi, ant, he show wu, salvia, eucommia, rehmannia, eleuthero, scizandra... basically whatever i have left or can afford - though salvia/red sage seems to be a keeper as it increases circulation very well.]
30 minute bike ride
during training i sip on mix of 30g 8:1:1 bcaa with 20g dextrose, 5g ribose, 2g BA
post training
3 TBS pepto pro (36g protein), 60g dextrose, 5 g d-ribose, 1 tsp cherryflex, 2.5g creapure creatine, 2g BA, 1g glucoronolactone, 5g glutamine, ?g CitMalate been playing around with 3g post
(i think this could be better but i'm unsure)
so essentially right now i have 24 hours of recovery between each session tues-friday, with almost 3 days between fri and tues, but i do work at the nightclub on those "off" days so i consider it very active rest, cardio centric at times. for performance goals i need my mind-muscle-CNS connection to be strong, hence the nootropics in the pre workout, and i need to decrease muscle fatigue ASAP. i also do not want "PUMPS" but i do want a lot of endurance and the ability to keep going as max strength as possible.
