That sounds about right.. not cheating to supplement. What has worked for me is:

Daily Kegals and reverse kegals. Yes, the reverses are important!

Lunch: l-argeninge 1000mg, pygeum 1500mg, sunflower lecithin 2400mg

Dinner: as above plus 400mg Magnesium, 30mg Chelated Zinc

Now in full disclose I only possess one nut.... but this regimen has at least doubled my output. Still watery but hey.. one fucking nut here....

I'd like to double the L-argenine for more swimmers but anymore and I get orthostatic hypotension...