So I’m re-starting on a weight lifting program, StrongLifts 5x5 (setsxreps), with the goals of strength, and hopefully body recomposition (lean mass up, body fat down). Momentarily leaving aside the question of whether LBM can be driven up and body fat down “simultaneously”, which supplements make the most sense and when?
The program–2 alternating workouts:
Bench press 5x5
Pendlay rows 5x5
Overhead press 5x5
Plus warm-up sets. Progression is 5 lbs each workout (assuming you got the 5x5 last workout), but 10 lbs for DLs. My weights aren’t intense yet, though the DLs could get there pretty soon (only at 225 lbs DL, at 155 lbs body weight right now).
I’ve been using Surge Recovery post-workout, eating within 1.5 hours post-workout, meals roughly 3-4 hours through the day, Metabolic Drive Muscle Growth if I have to miss a full meal, and, usually, Metabolic Drive Low Carb before bed. With the secondary goal of body fat percentage reduction, I’m experimenting with keeping a minor caloric deficit on average.
Most mornings, I do a single cluster rep of pull-ups with weight (on the p90x pullup bar)–wide-grip then wide hammer-grip, then shoulder-width hammer-grip then close-grip chins aiming for a strength range of 5 reps per cluster followed by a bit of interval conditioning work, a four minute Tabata, 9 minutes of a Gradually Escalating Protocol (GXP), or 16 minute “quick workout” from You Are Your Own Gym (bodyweight exercises, 20s on, 10s rest). I do that fasted to do a little burning, then follow it with a quarter dose of Surge Recovery.
But there are so many other Biotest supplements! I’m trying to keep things pretty simple and relatively inexpensive, but is there an obviously better supplement plan than what I’m doing to help me get where I want to go?