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.

 

[elit3keraed]

I have nerve damage from a hamstring tear repair. Herniated discs (like tailbone and the 2 discs above it). My SI joint goes funky and I can barely function some days.

Got a lot better with working non my posture and glutes.

But when it’s bugging me I just stick with some leg extensions and curls. Remove the hip hinge mechanics. Might help you out.


But other than that your routine should be either full body or baring that, you could do upper more than that. This is like a weird bro split lite cuz you could 100% hit chest and back twice a week.

Also your supplements are irrelevant. What is “healthy” the rest of the day. Cuz 99% of your results will be your diet

 

[Fresh Start]

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.

Thank you, I will start looking into fully body workouts.

 

[Fresh Start]

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.

Thank you! I recently bought a recumbant bike for the living room, working great so far.

 

[Fresh Start]

I have nerve damage from a hamstring tear repair. Herniated discs (like tailbone and the 2 discs above it). My SI joint goes funky and I can barely function some days.

Got a lot better with working non my posture and glutes.

But when it’s bugging me I just stick with some leg extensions and curls. Remove the hip hinge mechanics. Might help you out.


But other than that your routine should be either full body or baring that, you could do upper more than that. This is like a weird bro split lite cuz you could 100% hit chest and back twice a week.

Also your supplements are irrelevant. What is “healthy” the rest of the day. Cuz 99% of your results will be your diet

Thanks for the advice. The other 99% of the day is just meat, I pre-cook chicken and steak for 3-4 days. 1 to 1-1/2 chicken breast mid day and high quality beef sirloin strips that are like $19 a pound between 4-5pm, or vice versa. Only water after that until approx. 10pm when I'll have a whey protien shake mixed with water.

 

[elit3keraed]

Thanks for the advice. The other 99% of the day is just meat, I pre-cook chicken and steak for 3-4 days. 1 to 1-1/2 chicken breast mid day and high quality beef sirloin strips that are like $19 a pound between 4-5pm, or vice versa. Only water after that until approx. 10pm when I'll have a whey protien shake mixed with water.

Gonna be honest man, your beef could be $200 a lb it won’t change anything. I buy the absolute cheapest chicken breast I can find and get my veggies from aldi and stuff.

What I’m looking for is your actual macros.

How much protein? How many carbs? How much fat?

Your diet is much more important than anything else and the accuracy is needed. What you might feel is a good option may not actually help you long term so having that on hand will get you some better feedback

 

[Fresh Start]

Gonna be honest man, your beef could be $200 a lb it won’t change anything. I buy the absolute cheapest chicken breast I can find and get my veggies from aldi and stuff.

What I’m looking for is your actual macros.

How much protein? How many carbs? How much fat?

Your diet is much more important than anything else and the accuracy is needed. What you might feel is a good option may not actually help you long term so having that on hand will get you some better feedback

I getcha, I'll have to spend some time figuring that all out. But I will say that with the Tirzepatide I've been on and main goal shedding fat these last 3-1/2 months, I've tried very hard to focus on a diet of almost nothing but protein, very low carb & fat intake save for whatevers naturally in my chicken & steak. And with starting to lift again, if anything I've just been trying to up my daily protein intake.

 

[elit3keraed]

I getcha, I'll have to spend some time figuring that all out. But I will say that with the Tirzepatide I've been on and main goal shedding fat these last 3-1/2 months, I've tried very hard to focus on a diet of almost nothing but protein, very low carb & fat intake save for whatevers naturally in my chicken & steak. And with starting to lift again, if anything I've just been trying to up my daily protein intake.

Definitely get that sorted. You want to make sure you’re hitting goals so that you’re not under eating protein.

But one thing is that tirz has the GIP which will improve your bodies carb usage. You may find more carbs around workouts will help you feel better as well (I use carb powders pre and intraworkout cuz Reta has my appetite down).