Opinions on split and supplement intake pleasae

[Fresh Start]

Hey everyone, 47yr old male, just getting back into lifting. Since Easter I've been focused 100% of dropping BF using Tirzepatide and down about 50lbs, but still have belly and chest fat to lose; 6'2" about 205lbs. My main goal is to continue shredding bodyfat so I'm still on Tirzepatide and eating clean. I bought a 10-50lb DB set and an adjustable bench so I can work out from home. My job is finance at a car dealership so I work many late nights, luckily I have every Sunday and Tuesday off so am structing my workouts mainly around those 2 days. I'm not quite sure what to do about shoulder day, I'd prefer to keep it on Thursdays but I'm lucky if I get home by 8:30pm, on Fridays I can get home as early as 6:30pm, but then I'd only have 1 day in between shoulders and chest/tri's instead of 2, which would be better? Does it matter in the grand scheme of things?

Sun
Chest/Tri's
Tues
Back/Bi's
Thurs or Friday
Shoulders.

Supplements
Workout days
Sun/Tues, wake up & on empty stomach
Creatine - 5g powder
L-Citrulline - 3g powder
DHEA - 100mg pill
Mixed with 8oz of Motts 100% apple juice.
Wait 30 minutes then lift.
Immediately post workout
Animal whey protien - 25g
L-Glutamine - 5g
Mix in blender with water (sometimes milk) and a medium to large banana
Within an hour, eat either a chicken breast or high quality piece of steak.
Eat healthy throughout the rest of the day, try not to eat anything after 5pm
60 minutes before bed
ON 100% Micellar Casein Protien Powder - 25g

Non workout days
Breakfast
Animal 100% whey protein blended with
Creatine - 5g powder
L-Citrulline - 3g powder
DHEA - 100mg pill
1 med to large banana

Eat healthy through the day, try not to eat anything past 5pm, ON's Casein protien about a 60min before bed

 

[Meetketchup]

Much rather you do one of the following:'

1) Full Body on all 3 days
or
2) Upper/Lower (Alternate days)

If you wanted to stick to a bro-split than do Legs/Shoulders Thursday.

Supplements in your situation are less than 1 percent needed and not important.

 

[Fresh Start]

Thank you for the reply. The reason why you didn't see any legs in my original post is because I have a very bad sciatica in right leg, it doesn't take a lot to aggrevate it and keep me out of the gym. Earlier this year I joined a gym, thought I was taking everything slow and easy, but after just a couple weeks I was out of commision. I know how important working legs are, but the risk doesn't outweigh the reward at this point in my life.

 

[Wardamn]

Like MeetK said switch to an upper/lower or full body if you're training 2 to 3 days.

 

[SharpTack]

Congrats on being down 50lbs! Are you able to get your steps in or any cardio without aggravating your sciatica? Maybe just some air squats? Feel for you there. It was crippling when I had it.

 

[Meetketchup]

Thank you for the reply. The reason why you didn't see any legs in my original post is because I have a very bad sciatica in right leg, it doesn't take a lot to aggrevate it and keep me out of the gym. Earlier this year I joined a gym, thought I was taking everything slow and easy, but after just a couple weeks I was out of commision. I know how important working legs are, but the risk doesn't outweigh the reward at this point in my life.

Then don't train your legs aggressively. Just get some light/high volume movements in for quads, hams and calves.

Knowing this, a 3-day full body makes 100% sense for you. This upper body bro split is not being anywhere close to optimal.