Help with new routine and supplements

A

alewisdvm

0
Stats: 30 years old, ~167 pounds, 5'9", body fat ~19%
I am trying to decrease body fat/build lean muscle. Taking the following supplements:
Fitness labs Glutamine 2-3 grams before and after workout
Creatine Creapure 5 grams before and after workout for a week or 2 then only 5 grams before. Fitness labs Green Tea Diet (Green tea extract 135mg as EGCG and 75 mg caffeine) I take twice daily. Fitness labs CLA Tonalin 1 gram (740mg as CLA) twice daily. Fitness labs "WheyFit" Concentrate. I take 3 shakes of ~20-25 grams protein in addition to 3 balanced meals. I used to never workout. I have a gym available. Grouping chest with triceps (dumbbell press, and 2 types of incline, butterflys, rope pulldowns, kickbacks)
Back and Biceps (standing curls, ez bar, machine curls, hammer curl, seated row, lateral pulldowns, bent over row)
Shoulders and legs (front raises, lateral raises, shrugs, leg extensions, leg curls, lunges
Abdomen 2-3x weekly. double leg drops, machine crunches, and some machine that does obliques.
I have intentional avoided some traditional things due to a surgically repaired dislocating shoulder 5 years ago (No squats, skull crushers, dips, etc...) What do you think? Also, will using creatine make it more difficult to get defined abs due to water weight? Thanks for any advice
 
It's gonna be extremely difficult to lose body fat and put on muscle, you should aim for one or the other. Or bulk up now and then lose the fat later on (while maintaining the muscle you put on, of course).

The reason is that for putting on muscle, your body needs a surplus of calories and needs to be fed pretty consistently. And for losing fat, it's almost the opposite.

It is possible to lose some fat and put on muscle, but, the gains you'll see will be shortlived. For example, if someone, such as yourself, jumps right into working out it throws your body a curveball. But once your body gets used to it, it becomes that much more difficult to put on muscle and lose fat.

If you haven't been working out for some time, I would really just focus on getting an awesome diet down first. Similarly, a solid lifting routine as well - although I don't know exactly what you can and can't do.

I'm guessing you can't do any type of shoulder presses either??

Kickbacks are crap. You have too many curls.
You need deadlifts in there - if possible, of course, sumo deadlifts as well.
No squats?...try hack squats, leg presses wouldn't put any stress on your shoulder.

I don't believe in glutamine, personally.
I would wait to start creatine until you have been lifting for a while, and even then only 5 grams post workout is necessary.

Whey concentrates are great, but any type of whey should be fine as well, try to get the majority of your caloric and protein intake from regular food though.
 
I agree with everything AJP said.

whey is nice post workout, but a whey blended with egg protein and/or casien is better for other times of the day (though there are tricks to make straight whey digest slower)

Kickbacks do suck.

Has your doctor/phsyical therapist actually said you can't do any shoulder work? to me, that seems liek a sure fire way to keep the shoulder weak and prone to dislocation again. But, I'm not a doctor...I simply want to make sure you were actually advised to never work that area, and not just making an assumption.
 
workout and supplements

For shoulders, I am sticking with lateral raises, front raises, maybe some machines where I have good control over shoulder motion. I am staying away from activities like military press and skull crushers. Leg press is definitely ok.
Anyone have success with the CLA/Green Tea/caffeine combo?
 
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