I've been reading this Board for a few months, but just now stomached the courage to post a question. I am 42 yrs. old, 5-11, and 188 pounds. While I have always been very active, I recently started taking my workouts, diet and physical appearance much more seriously.
My goal is to increase my lean muscle mass and reduce my BF %, which is very high (estimated at 18 to 20%). As a result, I have been using the following cardio/lift routine for the past 30 days and would truly appreciate your feedback.
I do low-intensity cardio (3 to 5 mile run) first thing in the morning (6:30 a.m.) on an empty stomach. I run 4 to 5 times per week. Obvioulsy, I'm doing this for fat burning purposes, but am concerned about muscle loss.
Immediately after running, I drink a quick glass of water and get ready for the day. About an hour and a half after my run, (shower, dressed, drop kids at school, drive to work, etc.), I have a cup of coffee with skim milk and Splenda followed by a protein shake (MetRx).
At 11:30 or so I eat either a protein bar (any generic brand) or consume another protein shake and then hit the gym (conveniently located in my office building) at noon. I will work two body parts per session and my reps range from 8 to 15 reps. I will lift during my lunch hour 4 to 5 times per week.
Just before 2:00 pm, I eat lunch at my desk which ususally consists of a grilled chicken breast (or any other protein available at our Company cafeteria) and a side of vegetables (sometimes rice) with a Diet Coke.
Around 5:00 pm I will eat either a protein bar or drink another protein shake to keep me going until dinner.
I don't get home for dinner until 7:30 or so. Dinner generally consists of whatever my wife cooks for the kids -- salad with chicken, pasta with chicken, ground beef sandwiches, etc. I'm usually too tried to cook so I just heat up a plate of whatever they ate earlier in the evening and throw it down with iced tea or another Diet Coke.
What advice can you provide or changes do you recommend given my goal of fat loss and adding more lean muscle mass?
Over the next 30 days or so after incorporating your changes to my routine, I would like to add recommended supplements to assist in my goal of reducing BF %. Therefore, in addition to providing me with feedback on my routine, please recommend fat burners, protein shakes, vitamins, protein bars, drinks, etc. to aid in my pursuit of a better body.
In doing so, please keep in mind that I'm a newbie so when you recommend a product, please spellout the full name and, if possible, describe when it should be taken and in what quantities. Also, if the particular supplement is intended to be taken with other supplements as part of a stack, please say so.
Thanks for your anticipated help.