My current health regime. Supplements, Training and others

The following is my personal supplement and health care regime.

Details: as of April 12th, 2008
I'm Male, 36 years old, 5'11" and weight 160lbs (~8-10% body fat).
Average BP: 105/65 HR: 45-50 bpm

Notes on my supplement intake and ordering:
-I cycle all of my supplements. I take them 5 days on 2 days off. Then I have a 7 days break every 3 months.
-I now buy in bulk (6 month supply) and store all my supplements in fridge (except protein). This keeps the cost down and increases discount % at iHerb. If I order a 6 month supply I will save US$120 on top of their already heavily discounted products. The shipping for a 2 month supply (US$50 to Australia) is the same as a 6 month supply hence, I save another US$100. Therefore I save US$220 (~AU$250) by ordering every 6 months saving me just over $40/month
Total cost per month ~AU$225 (includes delivery)

My Personal Supplement Regime: April, 2008
(now with reference list. Most references are review papers based on human studies)

As soon as I wake: 60 minutes before breakfast

Silicon (as Stabilized Orthosilicic Acid) 6-10mg (Jarrow Formulas, Biosil Liquid) in 250mL Grapefruit juice (ref)

Rhodiola Rosea (Jarrow) 500mg (ref); adaptigen
Vitamin C Sustained release (NOW Foods) 1000mg; water-phase antioxidant
Ginkgo Biloba (Jarrow) 120mg (watching and waiting for results from 2 large dementia studies [GEM and GuidAge]); brain health
DMAE (Source Naturals) 130 mg
D,L-Phenylalanine 1000mg; dopamine precursor
EGCG Green Tea Extract (NOW Foods) 400mg (ref 1, ref 2); antioxidant, anticarcinogenic, antiobesity
Magnesium citrate 150mg
Alpha Lipoic acid (Na-RALA) 150mg; mitochondrial antioxidant (ref)
Acetyl-L-Carnitine 1000mg (ref); generally used in conjunction with Lipoic acid as a mitochondrial antioxidant
Huperzine A (Chinese club moss) 100mcg (ref); an AChE Inhibitor; used when not using Galantamine
Heliocare (Polypodium Leucotomos extract) 240mg (ref)
Meditation 10-15 minutes

With Breakfast:
Deprenyl (liquid selegiline citrate) 1 drop = 1mg (ref): MAO-B inhibitor
Probiotic Life Flora, 5 Billion Cells (Source Naturals) x 1; strengthen gut flora
Multivitamin (ADAM SUPERIOR NOW Foods) 1 tablet; broad spectrum MultiV&M used as a security blanket to prevent deficiency
Resveratrol (Nature's Way) 150mg (ref); longevity (research suggests bioavailability of current preparations are poor)
Red wine extract (Nature's way) 200mg (ref); cardiovascular health
Red wine Powder (Nature's way) 200mg
Grape Seed extract (Nature's way) 100mg (ref); polyphenol antioxidant
Fish Oil (Natural Factors, RxOmega-3 Factors Pharmaceutical Grade Omega 3 Oils) 2000mg (ref); cardiovascular health
Methyl B-12 lozengers (Jarrow formulas) 1000mcg; vegetarian booster
Vitamin D3 (Healthy Origins) 2,400 IU (dosages based on ref1, ref2); sun replacement
Benfotiamine (Benfotiamine Inc.) 80mg (ref); anti-glycation
Aged Garlic (Kyolic Cardiovascular formula 100) 600mg (ref); cardiovascular health
Astaxanthin (NOW Foods) 4mg (ref); neuroprotective, cardiovascular health
Ubiqunol (coQH) 100mg (ref); cardiovascular health, mitochondrial antioxidant
Chromium GTF 200mcg (ref); blood sugar regulator/hyperglyceamia
Phytosterols (Beta-sitosterol and mix) 930mg just before breakfast (ref); cardiovascular health
Quercetin 500mg (ref); cardiovascular health
CDP-choline (citicholine Jarrow) 250mg (ref); choline donor, Cognitive enhancer/protector
FamilE (Jarrow) Tocos X 1; broad spectrum fat soluble antioxidant
Vinpocetine (Source Naturals) 20mg (ref); neuroprotector
Trimethyglycine (TMG) 1g (ref); regulate homocysteine levels
Aspirin 100mg (ref1, ref2)

Morning breakfast protein Mix:

1/2 cup cooked Organic Oats
100g Blueberries
100ml Organic Bonsoy soymilk
2 brazil nuts, 2 walnuts, 2 pecans
1 scoop of customised Protein from trueprotein.com (25 g protein from powder alone) containing:
40% Whey Protein Isolate Cold Filtered (ref1, ref2)
25% Micellar Casein (ref)
10% Creatine (3g); intracellular energy stores
10% Glutamine (3g) immune system, glucose metabolsim(ref)
5% Arginine (1.5g) cardiovascular health (ref)
5% Taurine (1.5g) intracellular buffer, sulphur amino acid, glucose metabolism (ref)
5% Leucine (1.5g) muscle protein synthesis (ref)

Mid afternoon 60 minutes before meal or training:
Vitamin C Sustained release (NOW Foods) 1000mg
EGCG Green Tea Extract (NOW Foods) 400mg
Magnesium Citrate 150mg
Acetyl-L-Carnitine 750 mg
Alpha Lipoic acid (Na-RALA) 150mg
Huperzine A (Chinese club moss) 100mcg

On training days:
15-30 minutes before training
Instantized Branch Chain Amino Acids (BCAA 2:1:1) 10 g in 400 mls water (ref)
---->Weight Training
Immediately after training session:
High Molecular weight CHO (Waxy Maize Starch) drink containing 10 g 50:50 BCAA-Leucine Mix (ref)
15-30 minutes after training: (ref)
Customized protein mix containing:
Hydrolyzed Whey protein 3 g
Whey protein Isolate cold filtered 22.5g
Creatine monohydrate 3g
Leucine 1.5g (to up BCAA ratio)

With afternoon meal/dinner/ or 2 hrs post training with meal (usually around 4 or 5 pm):
Multivitamin (ADAM SUPERIOR NOW Foods) 1 tablet
Resveratrol (Nature's Way) 150mg
Red wine extract (Nature's way) 200mg
Red wine Powder (Nature's way) 200mg
Grape Seed extract (Nature's way) 100mg
Fish Oil (Natural Factors, RxOmega-3 Factors Pharmaceutical Grade Omega 3 Oils) 2000mg
Benfotiamine (Benfotiamine Inc.) 80mg
Aged Garlic (Kyolic Cardiovascular formula 100) 600mg
Vinpocetine (Source Naturals) 20 mg
Chromium GTF 200mcg
Saw Palmetto (Jarrow) 160 mg (with 160mg Pumpkin seed oil)
Trimethyglycine (TMG) 1g

Night Time Protein Mix: taken with my night shake (25 g protein) consumed at 9pm
60% Michellar Casein: slow digesting protein (ref)
15% Whey Protein Isolate Cold Filtered
10% Glutamine (3g)
5% Arginine (1.5g)
5% Taurine (1.5g)
5% Leucine (1.5g)

My night shake contains:
200mL organic soymilk
100-150ml water (or juice)
1 medium-large banana (when in season)
1 scoop Jarrow Berry High (optional)

1 hour before or just as I'm jumping into bed consumed at 10-10.30pm
Ashwaghanda 450mg from Sensoril™ (Withania somnifera [8% Withanolides]) adaptogen (ref)
Vitamin C Sustained release (NOW Foods) 1000mg
5-HTP 100mg (Doctors best) serotonin precursor
Magnesium Citrate 150mg
L-Theanine 200mg (SunTheanine) relaxation (ref)
Melatonin formula (Natural Sleep, LEF) containing: biocircadian rhythm, antiox, antiaging (ref)
Melatonin (immediate release) 2.5 mg
Melatonin (timed release) 2.5 mg
plus
Vitamin C (as niacinamide ascorbate) 220 mg
Niacin (as niacinamide ascorbate) 73.5 mg
Vitamin B-12 (as cyanocobalamin) 100 mcg
Calcium (as calcium citrate) 48 mg
Magnesium (as magnesium oxide) 120 mg
Chromium (as chromium polynicotinate) 50 mcg
Pyridoxal 5 Phosphate 10 mg
Inositol 100 mg

Meditation 10-15 minutes

Zoolander's skin care regime: current as of April 12th, 2008
Fairly basic. Consists of cleanse, moisturise and sunscreen in Morning and Cleanse and Retin A in evening

Monday-Sunday:
Morning: Cleanse with Cetaphil, Skinceuticals CE + Ferulic (ref), Sunscreen (ref)
Evening: Cleanse with Cetaphil, 0.025% Tazarotene (Thurs-Sun) 0.025% Tretinoin (Mon-Wed) ref

Zoolander's Nasal/oral hygeine routine: current as of April 12th, 2008
Morning: (after breakfast) Brush teeth with Colgate Total using the Oral B Triump 9950 Electric toothbrush with SmartGuide, rinse mouth with Listerine Antiseptic Mouthwash
Nasal/Sinus Irrigation (3-5 times per week more if needed)for clearing sinuses (ref): Using Grossan Hydropulse. I make a homemade ENT solution using 500mL warm water, 1 teaspoon of sodium chloride (table salt; final conc. ~0.9%) and 1/4 teaspoon Bicarb. I run 250mL through each nostril
Evening: brush with Biotene dry mouth toothpaste, Floss, rinse with Biotene PBF Mouthwash (ref)

Zoolander's Haircare routine: current as of April 12th, 2008. Currently have hair clippered to No1 hence no fuss
Daily: Organic conditioner
Twice weekly: 1% Ketoconazole Shampoo (Nizarol) to prevent dry scalp (ref). Massage into scalp and leave for 5 minutes

Others:
Twice weekly: skin brushing

Exercise regime: Current as of June, 2008
Aerobic/Cardio:
1. Ride to work Thursday-Sunday 10km each way. Hence ride roughly 80km's/week (8 x 10km rides) at roughly 140-150bpms (~80%HRmax). My Heart rate monitor (Polar 610i) reads this as roughly 300-350KCal each session or 650-700kcal per day.
2. Run once or twice per week to mix it up (Tues and/or Wed). 20-25 minutes each time at roughly 160bpm (85% HRmax). Heart rate monitor reads this as roughly 450kCal per session
3. I have also been doing a little rowing at the gym. I row about 4-5km per week
Strength:
1. I am trying to put on a little bulk so I'm using DC training. I'm training 4 days a week DC training plus doing core stability work as well as rotator cuff strengthen and Scapula stabilisation.
Flexibility:
work in progress...