View Full Version : help evaluating my buddy's routine....

07-03-2003, 07:20 AM
Guys -

This is a buddy of mine's workout/food/supplement routine. How would you rate it? Seems like a lot of non-whole items to me -- do you think they're all neccesary? He and I have kinda gone back and forth on whether or not they are. He lifts for general fitness and (as an aspiring golf pro) improvment in his golf game.

Here goes:

9:30AM: Ginko, Vitamin C, Vitamin E, Multivitamin, Glucosamine/Chondroitin, and Chromium with a whey shake and meal replacement bar.

10:00AM - Noon: Golf range

12:30PM: Colostrum, glutamine, b-complex, beta caroteen, Grape Seed, EFA, and CLA with another shake and meal bar.

3:30PM: whole food meal for slow digestion

5:00PM - 6:30PM: Gym.

6:30PM: Cell Tech with Dextrose and a meal bar with Colostrum, glutamine, chromium, ginko, CLA, EFA, vitamin C, vitamin E, the antioxidant Grape Seed, and Glucosamine and Chondroitin.

8:00PM: whole food meal.

10:30PM: Protein "snack" (chicken breast, some low sodium jerkey, something like that with EFA and CLA).

11:30PM: Calcium, magnesium and zinc, with melatonin.

07-03-2003, 08:57 AM
From what I have read chromium is not really going be beneficial, although at one time is was thought to have promise as a worthwhile supplement. I included one study that I ran across that might be of interest:)

Effect of chromium supplementation and exercise on body composition, resting metabolic rate and selected biochemical parameters in moderately obese women following an exercise program.

Volpe SL, Huang HW, Larpadisorn K, Lesser II.

Department of Nutrition, University of Massachusetts, Amherst 01003, USA. volpe@nutrition.umass.edu

OBJECTIVE: To investigate the effect of chromium picolinate (CP) supplementation on body composition, resting metabolic rate (RMR), selected biochemical parameters and iron and zinc status in moderately obese women participating in a 12-week exercise program. METHODS: Forty-four women, 27 to 51 years of age, were randomly assigned to two groups based on their body mass index. Subjects received either 400 microg/day of chromium as a CP supplement or a placebo in double-blind fashion and participated in a supervised weight-training and walking program two days per week for 12 weeks. Body composition and RMR were measured at baseline, 6 and 12 weeks. Selected biochemical parameters and iron and zinc status were measured at baseline and 12 weeks. RESULTS: Body composition and RMR were not significantly changed by CP supplementation. No significant differences in fasting plasma glucose, serum insulin, plasma glucagon, serum C-peptide and serum lipid concentrations or in iron and zinc indices were found between the two groups over time. Serum total cholesterol concentration significantly decreased (p = 0.0016) over time for all subjects combined, probably as a result of the exercise training. Exercise training significantly reduced total iron binding capacity (TIBC) by 3% for all subjects combined (p = 0.001 1). CONCLUSIONS: Twelve weeks of 400 microg/day of chromium as a CP supplement did not significantly affect body composition, RMR, plasma glucose, serum insulin, plasma glucagon, serum C-peptide and serum lipid concentrations or iron and zinc indices in moderately obese women placed on an exercise program. The changes in serum total cholesterol levels and TIBC were a result of the exercise program.

Colostrum is good for babies but other than that it is not really a worthwhile supplement IMO. It could help in digestion, but all of the growth factor, peptides, etc. are broken down in the stomach and therefor useless.

Grape seed extract could be beneficial as an antioxidant, but I really could not find anything that would indicate it is any better than other antioxidants that could be found from other sources.

CLA is quite expensive and the effective dosage is high. Unless he is taking large amounts of CLA (upwards of 5g per day) and CLA seems to be more useful for bulking rather than cutting.

I would recommend adding in some protein along with the Cell-Tech post workout, and really all he would need is some protein, dextrose, and creatine which would save him some money in the long run.

Also calcium can compete with the absoption of zinc so your friend would probably be better off taking the calcium at another time during the day.

IMO I think your buddy is putting a little too much into supplements and not enough into good old fashioned whole food. The diet outlined above looks too low in calories, but this would depend on other factors such as his weight, bf%, etc.