Men Over 50 Gain Muscle and Lose Weight

Supplement City

Author and over-50 fitness freak John Shumate shares his supplementation scheme by listing all of his daily supplements, then providing a detailed description of each one in his multi-part series Supplement City.

John Shumate blog

Author and over-50 fitness freak John Shumate writes a regular blog for

Part 1 – Overview

I’m a supplement junkie. Looking through my cabinets at bottles lined up like a pharmacy run by  ADD dyslexics, I was kind of embarrassed, but what the hell, I believe in this stuff.

I love the astrophysicist Stephan Hawking.  He states with such clarity that earth is made up of the exact same elements as everything else in the universe, and as humans on this planet, so are we.

It only makes sense then, at the highest level, that our sustenance depends on consuming these elements.

Much debate and controversy exists today about supplementation, not so much about if we should or should not supplement, but about what to supplement and how much. I will confess right now that I don’t know the exact answer to those questions.  However, in the series Supplement City I will tell you the following:

  1. What supplements I take and how much of them I take
  2. The latest research and beliefs about the supplement’s benefits and drawbacks
  3. Why I personally choose to take the supplement

As a 53-year-old masters athlete, I believe my personal results speak for themselves.

Obviously, base diet and nutrition and a solid workout program play the biggest part in health and fitness results.  But, like many people, I believe that food mass-production and distribution methods rob most foods of their full nutritional benefit.

Also, and this is key, I personally maintain a very low caloric intake, usually about 1,200 to 1,500 calories per day.  That means that every single calorie consumed has to carry its weight in nutritional value.

Just like personal finance guru Dave Ramsey says that each dollar of income needs to have a name, each calorie consumed needs to be accounted for.

Meaning: even eating high-value foods, I don’t believe the nutritional demands of my body are met by my diet alone.

Okay, so here we go with a list of my daily supplementation, as I move through the series I will fill out the details on each one:

  1. Multivitamin
  2. Vitamin C
  3. Vitamin B
  4. Calcium
  5. DIM
  6. Tribulus Terrestris
  7. BCAAs
  8. L-Glutamine
  9. Arginine
  10. Fish Oil
  11. Green Tea Extract
  12. Protein
  13. Cranberry and Lemon
  14. Caffeine

For what it’s worth, I can tell you that, at 53, I feel as good or better than it any time in my life.  Yes, a combination of many factors contributes to this.

However, I feel very strongly that my supplementation regime plays a big part.

Placebo effect?  Who knows. Maybe I could cut some of these items out and not notice a difference. I can only tell you that it’s working for me.

That’s my story and I’m sticking to it!

Next: Part 2 – Multivitamins

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Men Over 50 Lose Weight and Gain Muscle

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