Most effective way of taking WPI/WPC, Dextrose, L-Glutamine and Creatine Post+Pre w/o

[Big Tim]

I am 180cm - 84.5kg

I really want to drop below 80kg, as well as develop muscle definition.

I have just gotten back into the gym, so I'm trying to get back to where I left off 6 months ago. I will compare old numbers and new numbers:

Bicep Curls:
WAS: 15kg dumbells on preacher
NOW: 10kg dumbells on preacher

Tricep Extension
WAS: 27.5kg dumbell (shared between two hands)
NOW: 20kg dumbell

Bench Press
WAS: 32.5kg dumbells
NOW: 22.5kg dumbells

Shoulder Press
WAS: 27.5kg dumbells
NOW: 17.5kg dumbells

Bent Over Row (Back)
WAS: 20kg dumbells
NOW: 12.5kg dumbells

Hope this is enough information.

Like everyone said, get your diet right. I am the last person who should be giving diet advice but as an athlete (a soccer player) you should know better than eating bacon, sandwiches and potatoes as your regular meals.

Pre and Post shakes - I use 60g WPC, 5g L Glut, 5g Creapure and Dextrose pre and post training.

Training wise. Unless you are training for the "preacher curl world record", or the "two handed triceps extension World Titles" who cares what you can curl or move with your triceps. You need to squat and deadlift.

Again. you need to squat and deadlift. And given that you are a soccer player, not a bodybuilder, don't train to failure!

Tim

 

[Bazza20]

You don't need any supplements not now and not for a long time.

With the exercises you listed and the weights it's not taking you 3-4 days to recover, it's all in your head.

You should be eating meat, eggs, milk, fruit and heaps of veggies.

Follow the beginner program in the strength section at least until you can bench 100 squat 140 and dead 180.