Finally had the time to go to the gym in the morning. As I mentioned yesterday, my protein intake was too low during the first week. Today I started with whey protein as a first supplement and additional protein source. I ordered my favorite Whey Supreme Strawberry Flavor by Ultimate Nutrition and take 20g 30 minutes prior to my weight lifting workout, and 30g immediately after it.

Whey Protein is my favorite supplement as far as it generally provides an easy digestible protein source. It should be used especially directly after your workout, when your body’s energy resources are down and any food intake is more than welcome.
As a second supplement I decided to give creatine a try again in a few weeks.

Another thing I tried today was a change in my cardio program which followed after weight lifting exercises. I exercised on the treadmill today which I actually consider way too dangerous to perform high intensity intervals. I discovered the incline option today. At a total of 15 minutes I includes three intervals at 90secs each where I had to run uphill (8%). If your gym provides such treadmills, you should really give it a try. A very high intensive training performed at a fair pace (about 5mph).