Neil is a 55 year old semi-retired business man who has weight trained for the past 22 years.  He describes his workouts as being from medium to high intensity.  Neil maintains a strong and healthy physique and trains to keep his muscles toned and as well as to gain strength and muscle size.  He also lifts to enhance his performance in other sport disciplines. 

Fitness Goals: 

1. Maintain high level of strength, conditioning and flexibility.
2. Help alleviate lower back problems.
3. Stay young to enable me to perform other sports at a high level.
4. Good health and immunity form disease
5. Pleasing physical appearance.

Nutrition: 

"My diet includes whole grain cereal & breads, skim milk, fresh fruits & vegetables daily, red meat & fish, pasta, no junk or fast food, moderate coffee (2 cups max/day), sweets occasionally, three meals/day with fruit or vegetable in between if I snack".

Food & Sport Supplementation: 

Vitamin C, Glucosamine, calcium, magnesium, multi vitamin, B12, protein drink

Other Physical Activities or Sporting Disciplines: 

Regular hockey 12 months of the year (75 games/yr); jogging; walking/hiking; cycling; kayaking.

Hobbies and Special Interests:

"I am a firm believer in fitness as the key to a long and healthy life.  I play and teach the Highland bagpipes and enjoy woodworking and building wooden boats and canoes.   I enjoy cooking, gardening and working outdoors.

Reason for Participating in the Study: 

"I want to learn more about supplements and to better understand the health & performance benefits this supplement may provide me and to interact with others with similar healthy lifestyle objectives".

Weightlifting: 

Neil trains three times a week for approximately 1.5 hours per session.  He enjoys working out first thing in the morning and splits his routine as follows:
Day 1:  Chest, Arms, Legs and Abs.
Day 2:  Shoulders, Legs and Abs.
Day 3:  Back, Legs and Abs.

Exercise

Any 4 of the following for Day 1 (Chest)

Bench Press

Dumbbell press

Incline Press

Decline press

Dumbbell Flys

Dumbbell Pullovers

Pec Dec

3 of ea. bicep & tricep exercises (Arms)

Concentration Curls

4

Barbell Curls

4

Seated Dumbbell Curls

4

Standing Dumbbell Curls

4

Preacher Bench Curls

4

Lying Tricep Extensions

4

Tricep Dips with Weights

4

Tricep Pulldowns

4

Tricep Kick Backs

4

Lying Barbell Extensions

4

3-4 of ea. of the following (Legs)

Leg press Machine

4

Hack Squat Machine

4

Smith Machine Lunges

4

Smith Machine Squats

3

Leg Extension Machine

3

Leg Flexion Machine

3

Calf Raises

4

Abs

Crunches & Side Twists

2

Lying leg Raise

3

Incline Bench Crunch w/Twists

2

Ball Crunches

2

Any 3 to 4 of the following for Day 2 (Shoulders)

Side Laterals

3-4

Front laterals

3-4

Bent Over laterals

3-4

Barbell Shoulder Press

3-4

Shoulder Press Machine

3-4

Upright Rowing

4

Incline Bench Lying Lateral

3-4

Plus 3-4 leg exercises/same abs exercises shown in Day 1  (Varies)

Day 3 - Back

Lats Pulldowns

3-4

Seated Lats Pulley

3-4

Bent Over Rowing Machine

3-4

1 Arm Bent Over Dumbbell Raises

3-4

Back Extensions

3

Seated Lower Back Machine

3

Plus 3-4 leg and Ab exercises shown on Day 1 (Varies)

Health and Fitness Background by Neil Westmacott: 

 Fitness has been an integral part of my life for as long as I can remember. I remember being intrigued by the Charles Atlas ads in magazines. These ads actually gave me the impetus to begin weight training. I began rudimentary weight training in elementary school to help with my strength in other sports, and with the belief I could shed the "skinny kid" image I felt I had. My dad made me a barbell, a set of dumb bells and a rope and pulley system in our basement. I worked out fairly regularly during elementary and junior high school.

It was during this time that I began to develop the philosophy that fitness and strength helped one perform better in other sports, helped you to be less susceptible to injury and illness, fostered a better understanding of your body and your physical capabilities, provided a greater level of personal confidence, and gave me a more pleasing physical appearance.

In the early 1980's, with the advent of formal fitness facilities, I began more serious weight training. As a result I realized that weight training as a part of my overall fitness program reinforced my philosophy about a healthy lifestyle. I also began to expand this philosophy with the understanding that a commitment to fitness assured me a better quality of life, especially as you get older. I look forward to being fit and active through out old age.

It is my hope through this case study that I can expand my understanding of the body and the role that weight training performs, and how supplements can enhance my physical and mental performance.    

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