Advice please?

[givasum]

I posted this on the suppliments site and did not get much of a response. Advice would be appreciated.

My Stats:
I'm 36, 6'-0", 172 lbs. about 13% body fat last I checked. (You can see my pic in my fitness journal)

I am fairly active and have developed decent diet habbits. I even recently ditched the beer .

My typical weeks workout routine:
Mon. - chest/shoulders/tris - mid-day
Tue. - Cardio (bike 35 min.-volleyball evening)
Wed. - Bis/back/abs - mid-day
Thurs. - cardio (volleyball - evening)
Friday - off or cardio or legs
Sat. Chest/shoulders/tris/abs - morning
Sunday - Cardio (bike 35 min.-volleyball evening)

These are my suppliments:
GNC mega-man vitamins
Whey
CLA
Flax/fish oil
considering ZMA
considering LS7

These are my questions:
Are these suppliments worth continuing on?
Is there anything else I should consider?
Is ZMA worth taking?
Hair's thinning already Do any of these assist in this catagory?

My goal is definition and leaness. I use to take fat loss suppliments but decided it wasn't worth the risk (feared the increased heart rate issues)

I am dedicated to improving my body but not to the the extreeme that some people take with questionable suppliments. I have two young kids and plan on providing them with a healthy dad Risking my health for a better body is not an option.

I plan on continuing to work hard in the gym, keep up with the cardio and watch my diet. At my age I am already noticing how difficult it is to produce results. This is the reason for the questions on suppliments above.

[ebon00]

Originally Posted by givasum

I am fairly active and have developed decent diet habbits.

Glad to hear it but...

Originally Posted by givasum

I even recently ditched the beer.

...no need to go crazy...

Originally Posted by givasum

My typical weeks workout routine:
Mon. - chest/shoulders/tris - mid-day
Tue. - Cardio (bike 35 min.-volleyball evening)
Wed. - Bis/back/abs - mid-day
Thurs. - cardio (volleyball - evening)
Friday - off or cardio or legs
Sat. Chest/shoulders/tris/abs - morning
Sunday - Cardio (bike 35 min.-volleyball evening)

Too much work if you ask me. More days off are better when you get older. I've learned that by now and although I'm not quite your age I found that adding cardio after my weight workout worked much better than having it occcupy its own days, especially for leanness. You also hammer your shoulders/arms with too much work. You work with weights 4 days a week and 3 of those has you hitting shoulders/arms. It'll catch up to you, especially since you play volleyball 3 nights a week on top of that. For the most part I'd sat either ship direct delt work entirely or work on a few select movements at low sets. Same for arms, keep the sets low; the chest and back work should have you doing plenty for both tris and bis.

Originally Posted by givasum

Are these suppliments worth continuing on?
Is there anything else I should consider?
Is ZMA worth taking?
Hair's thinning already Do any of these assist in this catagory?

I'm currently on whey protein, a sports-formulated multi-vitamin/mineral, essential oils and the occasional fatburner + ALA. Personally I don't think you need much more and I know that you don't need more if your goal is being lean and fit. For my money there's nothing more that you need since you don't care for the fat burners.

Originally Posted by givasum

I am dedicated to improving my body but not to the the extreeme that some people take with questionable suppliments. I have two young kids and plan on providing them with a healthy dad Risking my health for a better body is not an option.

Good for you. Stick the course. You might want to incorporate some changes in your routine though. Training smart gets more important when you get older and working towards maximizing your effectiveness in the gym pays off big time. If you want to get fit and lean then screw the long rests between sets and start working on conditioning. That way you'll be able to outrun (and outplay) your kids for years to come.