Supplements and diet

[Minion0812]

Hello all really appreciate the previous help on all forums.

M
5,9"
180
BF 13-15%
4 years training

I would like to know the exact needed and essential supplements in a diet that are store bought.

I am currently using Whey protein, Veggie Greens (1 scoop=5 servings they say haha), Multi-viatmin and fish oil. Am I missing any essential store bought supplement? I see lots of talk with taking casein protein shake before bed and glutamine at 5g per serving before bed. Any others? Thx very much guys

This is also my diet and I am trying to push hard to lose weight. I won't put in the actually amount but just the straight foods. Please let me know.

Meal 1 Oats 6:30am

Workout cardio 45 minutes

Meal 2 8:00am Shake of 6-8 egg whites, two raw eggs, frozen berries, veggie green scoop, 30g of whey protein

Meal 3 10:30-11:00am Almonds or veggies with 30 g whey protein

Meal 4 1:00-1:30pm Chicken breast or fish or salmon or lean steak

Meal 5 3:30-4:00pm 30g whey protein and veggies

Workout 45 minutes of heavy lifting

Meal 6 7:00pm (right after workout) 30g Whey protein

Meal 7 7:30-8:00 Chicken, fish, lean steak with a side salad or veggies.

Meal 8 10:30-11:00pm 30g Whey protein and 1 cottage cheese

Thx so much guys!!! I should also mention that i am doing clen 2 weeks on 2 weeks off. Thx again!

chris

[Minion0812]

I must say that i have tried to cut out all milk or just bought skim but I love it and once in a while I go for it! lol So mostly my water consumption is just that. only water. lol Oh actually sometime gatorade g2 or vitamin waters at the gym.

[Dan111]

I'm not an expert here and I'm sure someone else can chime in and be more useful. But Flaxseed Oil also seems to be a popular supplement amongst people here and I take it as well. But one thing for certain is that Casein protein should DEFINITELY be replacing your serving of whey protein before you go to sleep.

By the way, interesting tattoo!

[Minion0812]

Yes I have been reading that all over and am goign to switch starting aug 1st. thx for the advice and my atttoo is a world war two memorial for my two grandfathers and the allies that gave their live. i am a cdn born in england but still respect the americans and the sacrifices they made for us all!

[Minion0812]

Oh and I'm sure you can't see but the writing inside the cross and banner says 865,000 heroes (cross) and banner (never surrender) with winston churchill initials and dated 1940 for his speech before the battle of britain and when one of my grandfathers was killed as an raf pilot. God save the queen and our commenwealths! **** the crouts! lol

[Minion0812]

Can anyone please depict this diet? and suggest supplements? thx!

[HawaiianPride.]

Whey Protein Isolate, Micronized Creatine Monohydrate, Fish Oil, Multi-Vitamins, Pre-Igniter booster *optional*, fee form BCAA's.

Diet: I see 4 shakes and 5 solid meals. Limit your shake input to 2 per day and rely on solid foods. Those 2 shakes would do well Pre/Post WO. Your meals look fine. I just don't see a beneficial purpose in an excessive amount of shakes when food can provide better results.

[Minion0812]

thanks Hawaiian pride very much appreciated!