Dr. Osborne’s Top Ten Supplements
19 May, 2026 — At age 65 I am still in good health. I want to be in great health, and want all the advantages of excellent wellness.
I’m back in the gym 3 days a week now, doing full body workouts that focus on compound movements. This is my routine Monday, Wednesday, and Friday. I do these exercises:
- Bench Press
- Seated Cable Rows
- Overhead Press, barbell or dumbbell
- Squats
- Romanian Deadlifts
Those five movements hit every muscle group. I follow the progressive overload principle, and will target other areas specifically over time as or if needed.
Three sets of 8-12 reps are performed. The weight is chosen to cause enough strain on the last repetition of the exercise to force about 90% effort.
Once three sets of 12 reps have been achieved, it’s time to increase the weight.
A lot of this is done by “feel.” Recovery time is important. Working out every other day for three days, then resting for two days, allows me fully recover. Recovery is critical to success, and muscle is not built while working out. It is built while sleeping.
I always get 8 to 9 hours of sleep each night, without exception.
Now, to the nutrition.
I’m trying a new product called Carnivor Mass. It is hydrolized beef protein isolate with BCAAs.
Protein: 50 grams (requires 4 scoops of product). The product is cholesterol free, sugar free, lactose free, and gluten free. The maker is MuscleMeds Performance Technologies.
I have never eaten enough protein, and now I’m only trying to achieve the 0.8 grams per kilogram recommended. My target for now is 80 grams of protein per day. I’m doing this for one month to see what happens to me.
I document every workout, and document my protein intake on an app created for that purpose. I keep a spreadsheet of every workout, as shown below:
The overall plan is to continue this lifestyle of eating primarily what will sustain my life in the best fashion, keeping blood level tests within normal ranges, and allow for some hypertrophy, increased stamina, strength, and vitality. The plan will change with time, and goals will be set and adjusted as needed to achieve the plan.
I am a laboratory of sorts, and based on what I’ve learned over the years, I am not putting that learning to the test in my body. I believe I will only improve with time and effort.