Need Guidance: daily supplement intake adjustment.

[Too-$mall]

I'm adjusting today to streamline. if my fitness pal tracks it i don't need a reminder for it because i'll sqaure it away by virtue of meeting my daily needs. there are also some other things like timing, comboing, and necessity.

I need some guidance for supplementation, but first here's the current way i eat. I'm eating 1500 calories per day. i want to cut down to about 170, but i'll probably settle for 175. we'll see. i drink about 64oz, or more of water per day as well.

I use my fitness pal to track calories. currently 12% BF, 180lbs, 5'9" 35 years old. i use 62.5mg / test C / E3D [bout 125mg/week] and i've added 400mg of Deca [nan deca] / week [200mg/E3D]

I also use medisafe to track my supplementation. here's the breakout.

upon waking at 600am Mon - Fri (i take these very consistently compared to the others)
D3 200iu
B12 5000IU sometimes 10,000
tamoxifen (i cut this out this morning since dropping down my Test C and including the DECA.
Vitamin E 400iu
concentrated Omega Fish oil. 1075mg of omega 3s

1230
potassium 100mg (this is tracked on MFP, so i'm going to take it off my reminders.) (very consistent)
ubiquinol 200mg. (i've not been really consistent with this. EOD about is the freq)
vitamin C. (this is tracked on MFP, so i'm going to take it off my reminders.) (very consistent)

1817
NAC (i'm currently all out at the moment)
Iron (this is tracked on MFP, so i'm going to take it off my reminders.) (very consistent)

2130
i take a libido enhancer inconsistently with L argenine, maca powder, ashwaganha powder
epimedium (horny goat weed), Tribulus extract, DMG, yohimbe, l-tyrosin, CDP-choline, Cayenne powder, asian ginseng, NADH, and BIO perine complex. (inconsistent)

1200mg red yeast rice with monascus purpureus (inconsistent)
10.5mg vitamin b-6 (very consistent)
magnesium 450mg (very consistent)
zinc 30mg (very consistent)
black pepper 5mg (very consistent)
melatonin. 2.5mg - 3.75mg (very consistent)

IREGULARLY i take these
Turmeric 1053mg
cinnamon 1000mg
glutathione.

I'm adding in pramipexole to my reminders because i have some. that will be taken at night. i have prolactin issue when i use deca.

i'm also going to start using GHRP-2, CJC 1295 W/DAC, and BPC-157.

i also take .5 servings of this almost daily. i will not list all the stuff in it. this post is big as it is.
Original Animal Pak

[Windex]

I'm adjusting today to streamline. if my fitness pal tracks it i don't need a reminder for it because i'll sqaure it away by virtue of meeting my daily needs. there are also some other things like timing, comboing, and necessity.

I need some guidance for supplementation, but first here's the current way i eat. I'm eating 1500 calories per day. i want to cut down to about 170, but i'll probably settle for 175. we'll see. i drink about 64oz, or more of water per day as well.

I use my fitness pal to track calories. currently 12% BF, 180lbs, 5'9" 35 years old. i use 62.5mg / test C / E3D [bout 125mg/week] and i've added 400mg of Deca [nan deca] / week [200mg/E3D]

I also use medisafe to track my supplementation. here's the breakout.

upon waking at 600am Mon - Fri (i take these very consistently compared to the others)
D3 200iu
B12 5000IU sometimes 10,000
tamoxifen (i cut this out this morning since dropping down my Test C and including the DECA.
Vitamin E 400iu
concentrated Omega Fish oil. 1075mg of omega 3s

1230
potassium 100mg (this is tracked on MFP, so i'm going to take it off my reminders.) (very consistent)
ubiquinol 200mg. (i've not been really consistent with this. EOD about is the freq)
vitamin C. (this is tracked on MFP, so i'm going to take it off my reminders.) (very consistent)

1817
NAC (i'm currently all out at the moment)
Iron (this is tracked on MFP, so i'm going to take it off my reminders.) (very consistent)

2130
i take a libido enhancer inconsistently with L argenine, maca powder, ashwaganha powder
epimedium (horny goat weed), Tribulus extract, DMG, yohimbe, l-tyrosin, CDP-choline, Cayenne powder, asian ginseng, NADH, and BIO perine complex. (inconsistent)

1200mg red yeast rice with monascus purpureus (inconsistent)
10.5mg vitamin b-6 (very consistent)
magnesium 450mg (very consistent)
zinc 30mg (very consistent)
black pepper 5mg (very consistent)
melatonin. 2.5mg - 3.75mg (very consistent)

IREGULARLY i take these
Turmeric 1053mg
cinnamon 1000mg
glutathione.

I'm adding in pramipexole to my reminders because i have some. that will be taken at night. i have prolactin issue when i use deca.

i'm also going to start using GHRP-2, CJC 1295 W/DAC, and BPC-157.

i also take .5 servings of this almost daily. i will not list all the stuff in it. this post is big as it is.
Original Animal Pak

I would do bloodwork to assess any actual vitamin deficiencies rather than blindly taking supplements at arbitrary doses.

In addition, for every study showing exogenous vitamins are beneficial (when not deficient) there's a counter study showing they are detrimental when the person is not deficient in said vitamin / mineral.

I was on the AnimalPak / multivitamin bandwagon when I first started, but the more I educated myself the more I realized how useless it and similar products are. 90% of the "nutrition" is going to be found in even a subpar bodybuilding diet - with the remaining 10% to be overkill. In particular, the amount of B Vitamin is borderline unhealthy and toxic.

The libido boosters are going to give you a placebo at best. You already have Deca + Testostone which should provide oodles of Libido.

I don't think potassium should ever be supplemented outside of Ketogenic - it's so easy to get a high amount between potato's, orange juice, bananas, etc. Electrolyte imbalance can lead to muscle cramping, reduced energy output, fatigue, etc. Food + salt on food + water should be sufficient to maintain electrolyes.

200IU of Vitamin D is basically 0. You'd want to be somewhere in the 4000-8000IU based on bloodwork. In addition, Vitamin D needs to be combined with Calcium and Vitamin K2. You don't get health benefits from either of those 3 without all of them, it's either all 3 or none.

The big message here is more is not better, and bloodwork + testing should guide you. Having a cocktail of vitamins can easily cause more problems then it solves.

[AR's King Silabolin]

Wow. Thats a lot. But i couldnt see my favourite. Sorry if something u take has the same benefits.

I like to put good nitrat sources in there. Nitrats convert to NO in the bloodstream and helps on bloodflow, defends plaque buildup and makes its easier for your heart.

I like to use beetrootjuice, beetrootpowder, spinach or the superfood called heartgreens. Its powder from the greens most rich in nitrats.

Sent fra min SM-N9005 via Tapatalk

[Too-$mall]

Thanks for the help Windex. it's posts like this that show how bad i am at this game. [this topic just gave me an idea. I've been recording what i actually eat on a daily "to the T" for almost 3 months. what better indicator than actual food intake. post on that seems like it's going to be the next.]


The D3 is 2,000 IU. Typo.


yes, i'm uncomfortable with all that stuff as well. especially animal pak. I'll dial back for sure. over the last two weeks I've been inconsistent with nearly everything except my morning D, Vit E, B12, potassium and nightly magnesium, zinc and B6. I will include K2, and Calcium.


So basically animal pak gone (in fact, i think it may have been what gave me the sniffles. maybe not, but i got a cold and started feeling funky after taking that on the regular.)
libido enhancer gone
red yeast rice gone (did some more research and know that the active compound monacolin K was removed from the product some years ago, but enforcement has been poor hence why my NOW product probably has some level of the active compound, BUT knowing how much is contained is a crap shoot and i'm probably better off buying lovestatin.


It alright if I keep the following consistent? this the type of regime that needs a gallon of H20/day?


ubiquinol (I worry a bit about the ticker, but i donate blood on the regular, and perform cardio, take other things)
iron (I am almost never getting the daily recommended amount.
vitamin C ( I usually always get enough in this area.)
D (unsure)
E (unsure)
B12 (unsure)
Potassium (i never ever get anywhere near the daily recommended amount. without it i find i'm more prone to straining something. with it and plenty of H2O i'm good to go and i tend to be calmer. slightly, lol)
melatonin (love this stuff)
Tadalafil (a must)
Prami (nice to have)
NAC (good for the liver)


how often do you think i can take these below?
Turmeric 1053mg (heard this was good for thinnning blood)
cinnamon 1000mg (heard this was good for thinnning blood)
glutathione. this a good antioxidant?
red yeast rice. (might as well finish the bottle. it's supposed to lower cholesterol. i get high cholesterol on cycle.)


I'm going to have bloods done pretty soon. they are expensive though if i'm going to get the whole picture. what are the must haves?

[Too-$mall]

Wow. Thats a lot. But i couldnt see my favourite. Sorry if something u take has the same benefits.

I like to put good nitrat sources in there. Nitrats convert to NO in the bloodstream and helps on bloodflow, defends plaque buildup and makes its easier for your heart.

I like to use beetrootjuice, beetrootpowder, spinach or the superfood called heartgreens. Its powder from the greens most rich in nitrats.

Sent fra min SM-N9005 via Tapatalk

i really want to start that routine you have. sounds like you really take care of your ticker. i like that. don't you mean nitrates? aren't nitrates very bad? I've come to associate that word with something negative like dying. you blew my mind man. After reading a little bit i do see there are differences between the preservative and the naturally occuring substance found in veggies. weird how similar they are. here's the link i read: https://examine.com/nutrition/are-ni...he-same-thing/
and this one.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575935/

COOL!

Mind blown!!!

[Windex]

Thanks for the help Windex. it's posts like this that show how bad i am at this game. [this topic just gave me an idea. I've been recording what i actually eat on a daily "to the T" for almost 3 months. what better indicator than actual food intake. post on that seems like it's going to be the next.]


The D3 is 2,000 IU. Typo.


yes, i'm uncomfortable with all that stuff as well. especially animal pak. I'll dial back for sure. over the last two weeks I've been inconsistent with nearly everything except my morning D, Vit E, B12, potassium and nightly magnesium, zinc and B6. I will include K2, and Calcium.


So basically animal pak gone (in fact, i think it may have been what gave me the sniffles. maybe not, but i got a cold and started feeling funky after taking that on the regular.)
libido enhancer gone
red yeast rice gone (did some more research and know that the active compound monacolin K was removed from the product some years ago, but enforcement has been poor hence why my NOW product probably has some level of the active compound, BUT knowing how much is contained is a crap shoot and i'm probably better off buying lovestatin.


It alright if I keep the following consistent? this the type of regime that needs a gallon of H20/day?


ubiquinol (I worry a bit about the ticker, but i donate blood on the regular, and perform cardio, take other things)
iron (I am almost never getting the daily recommended amount.
vitamin C ( I usually always get enough in this area.)
D (unsure)
E (unsure)
B12 (unsure)
Potassium (i never ever get anywhere near the daily recommended amount. without it i find i'm more prone to straining something. with it and plenty of H2O i'm good to go and i tend to be calmer. slightly, lol)
melatonin (love this stuff)
Tadalafil (a must)
Prami (nice to have)
NAC (good for the liver)


how often do you think i can take these below?
Turmeric 1053mg (heard this was good for thinnning blood)
cinnamon 1000mg (heard this was good for thinnning blood)
glutathione. this a good antioxidant?
red yeast rice. (might as well finish the bottle. it's supposed to lower cholesterol. i get high cholesterol on cycle.)


I'm going to have bloods done pretty soon. they are expensive though if i'm going to get the whole picture. what are the must haves?

If you optimize your nutrition there is no need for Vitamin E / B12 / Potassium / NAC / Iron unless your deficient it as revealed by bloodwork.

The more vitamins you take, the harder it is on your body. They have a low availability and take time to be broken down. On top of that, there's been a variety of studies that have shown the actual amount of vitamin / mineral in supplements doesn't even match. Most sources are poor quality. Take Calcium for example ; the Calcium Citrate supplement is on average ~20% calcium with 40% bioavailibility. Compound that with genetics (as to how much your body will recognize and absorb), the misleading of labels - you are getting a fraction of a fraction of the vitamin.

2000IU Vitamin D is still basically 0.

Taking melatonin daily is a slippery slope because you can become psychologically dependent on it to fall asleep. The mind is the weakest muscle.


Something as simple as Red meat + potatoes + banana satisfy the iron and potassium requirements.

Not to say what you are doing is "wrong" as I said previously for every study that shows positive benefits to supplementation there's a counter cycle showing the opposite. From my own experience (both anecdotal and from lab testing) - I found 99% of supplements to be unnecessary and caused me more harm than good. Optimizing my nutrition has had exponentially greater benefits to my health than any pill or potion. Everyones mileage may vary. The most important factor is to get testing done because that is what will reveal health concerns.

[Too-$mall]

Homemade Hash browns and tenderizing some beef chunks [beef chunks for stew are always so cheap, but the meat itself is tough] seem very sustainable. maybe a T bone here and there and then rarely an expensive cut. i have the banana part already down. that's a breakfast staple.

funny you mention red meat. not sure why, but over the last 8 months or so i've stopped eating so much of it. been awhile since I've had a steak, or anykind of beef cut.

[RaginCajun]

I started this year eating more carnivore like and upped my red meat intake. So far so good! Red meat is really nutrient dense, so enjoy some!

[Too-$mall]

yea, this nutrition game is like the matrix.... uh yea. i havn't even come close. right now i'm getting advice on nutrient dense meats and other advice on oils and stuff, but shoot the hard part is remember the answers to all these questions and then being able to apply them. a questions answer that can't be sustainable applied is useless. especially if i can't remember!

on an more positive note, my last meal was pretty good. took an example from phil heath. he ate fish rice and some salad in one of his vids. used lemon juice. i ate quinoa, tuna, with lemon juice and a mandarin orange tore up and put in. added some fish sauce. it was really good. would have been tasty with some avocado.