Working Out....

[Laszlo]

Growth is more to do with diet than anything.... If you're more focused on high repetitions, callisthenics, muscle elasticity then maybe just start with creatine. It wont make you grow per se.

[Genevieve]

What Laszlo said.

Calories add growth, not supplements btw.

If you're having problems with overtraining, just train less. Are you losing weight? Try eating so that you're on a stable weekly weight.

[Jurrecane]

But doesn't creatine make you hold more water in your muscle --> bigger muscles?
What about BCAA's?
I've had a little google and came up that creatine gives you more explosiveness which is great for a better work out.
I'm not losing weight, i'm still gaining pretty fast. I believe i said in this thread a couple weeks ago I weighted about 82 kg or whatever. (That was before i went to bed), now i weigh 84 kg out of bed having done my heavenly morning rituals.

[Genevieve]

You will look slightly bigger, and you will be stronger, but you won't be gaining MASS from it. Though the strength you get from creatine will indirectly contribute to your mass if your diet is in a caloric surpluss. More strength > more weight > more stimulation > more breakdown > more mass.

Well, you will keep gaining if you keep eating, hence get bigger! With or without creatine.

BCAAs are more useful for cutting than anything. If you're eating enough whole food, you're getting all the BCAAs you need.

You also asked about glutamine earlier and that was debunked as a supplement. It helps people in a hospital during recovery, but there's no evidence it helps bodybuilders.

Like I said, when your body says it's overtraining, you gotta go a little lighter

[Jurrecane]

Yeah, I thought perhaps there was some secret for better recovering --> less overtraining. So I could go a little harder.
Do you use any supplements and which and why?
By the way thanks you and Laszlo for the help.

[wub]

Currently taking;
Whey, creatine, PWO, fish oil, multi vits

I also take ZMAs...originally I bought them to help with recovery, but honestly I fucking love the lucid dreams they give me. Last night I was at Glastonbury which had changed venues and was in Vietnam during the 70s. Some guy was going on patrol and couldn't sell me any grass, but did let me have some speed with blue & pink speckles in it as compensation. Then some organised crime people turned up. Was AMAZING

[Genevieve]

I use creatine, beta-alanine, fish oil and a multi. I also use protein powder (whey/casein blend), but I consider that processed food. Not so much a supplement!

Beta-alanine keeps my muscles from tiring out too soon into the workout. Basically complementing creatine in the type of energy it provides (figuratively). I use creatine for strength and the others to keep my health up and running!

[Jurrecane]

Cool cool, thanks all.
Actually got some Casein Protein shake from my dad because he doesn't use it anymore. Will give that a try first and see i'd need some creatine. Got some what of a understanding about all the different supplements though.
Sick about the dreams, that is pretty cool.

[Genevieve]

Try Body&FitShop and get Universal Micronized Creapure Creatine for creatine. No gimmicks and just really good and purified creatine monohydrate, which is the most researched, cheapest and proven type of creatine. You seem to take a no bullshit approach to training so I think you'd appreciate that.

[Laszlo]

Wub - what is PWO? Just means Post Work Out to me but i'm guessing it's a particular supplement. If so, what's in it?

[wub]

Wub - what is PWO? Just means Post Work Out to me but i'm guessing it's a particular supplement. If so, what's in it?

Oh right, now it just means preworkout. The brand I use is this;

http://www.myprotein.com/sports-nutriti ... 36976.html

[Laszlo]

*Turns ad blocker on to 'full speed ahead'*

Are you on the 17g doses? If so do you forget about your creatine for that day?

[Jurrecane]

Try Body&FitShop and get Universal Micronized Creapure Creatine for creatine. No gimmicks and just really good and purified creatine monohydrate, which is the most researched, cheapest and proven type of creatine. You seem to take a no bullshit approach to training so I think you'd appreciate that.

Cool thanks. How long does one of these boxes last usually?

[wub]

Are you on the 17g doses? If so do you forget about your creatine for that day?

No, I still have creatine in my post workout drink;

[Laszlo]

That seems like a lot of creatine if you're on the 17g of PWO. Idk, did you make a conscious, informed decision to take that much? If so, what's your reasoning behind it?

[wub]

That seems like a lot of creatine if you're on the 17g of PWO. Idk, did you make a conscious, informed decision to take that much? If so, what's your reasoning behind it?

There are studies that say between 3-5g before and after intense workout are fine. ATM I'm on about 4 + 4, I'd say. In terms of reasoning, there wasn't any and for a while I was doing it unaware as I hadn't check the ingredients for PWO (novice lifter mistake, alreadys read the label).

Have also consulted with my live in physician who has advised that the amounts I'm taking shouldn't cause any health issues. Also working on an eight week cycle, so seven on, one off.

EDIT;

"It is important to load creatine for five days by consuming 20-30 grams of creatine daily. This allows for muscle cells to be completely saturated with creatine. After the loading phase, a maintenance dosage of 5-15 grams daily can be used to maintain muscle creatine saturation."

But as with everything, I'm sure there are studies that say the same will force me to eject my kidneys through my urethra if I carry on this heinous practice.

[Genevieve]

Try Body&FitShop and get Universal Micronized Creapure Creatine for creatine. No gimmicks and just really good and purified creatine monohydrate, which is the most researched, cheapest and proven type of creatine. You seem to take a no bullshit approach to training so I think you'd appreciate that.

Cool thanks. How long does one of these boxes last usually?

I take 5 grams per day, so that's 100 days.

It takes a while to fully saturate your muscles, though. My muscles were already saturated when I bought my current container. But when you're new to it, you may or may not want to "load", that is to take extra dosages to fill up your muscles more quickly.

It's not necessary. But you get the desired effects more quickly. Without loading, you'll reach the point in 4 weeks or something. With loading, depending on how quickly you do it, it can be within a week or two. A lot of supplement companies still insist on loading, but that's because it sells more creatine.

Remember to drink lots of water when you take it for it to be effective. Creatine timing doesn't make a difference since it's about having a steady level of creatine in your body.

[Jurrecane]

Cool, will be giving it a thought as i'm usually pretty anti supplements.

[Genevieve]

Cool, will be giving it a thought as i'm usually pretty anti supplements.

Creatine has multiple proven benefits, including for brain function and overal health. Closest thing to a miracle supplement you can find.

[Laszlo]

That seems like a lot of creatine if you're on the 17g of PWO. Idk, did you make a conscious, informed decision to take that much? If so, what's your reasoning behind it?

There are studies that say between 3-5g before and after intense workout are fine. ATM I'm on about 4 + 4, I'd say. In terms of reasoning, there wasn't any and for a while I was doing it unaware as I hadn't check the ingredients for PWO (novice lifter mistake, alreadys read the label).

Have also consulted with my live in physician who has advised that the amounts I'm taking shouldn't cause any health issues. Also working on an eight week cycle, so seven on, one off.

EDIT;

"It is important to load creatine for five days by consuming 20-30 grams of creatine daily. This allows for muscle cells to be completely saturated with creatine. After the loading phase, a maintenance dosage of 5-15 grams daily can be used to maintain muscle creatine saturation."

But as with everything, I'm sure there are studies that say the same will force me to eject my kidneys through my urethra if I carry on this heinous practice.

I'm not trying to attack your method, so sorry if it came off sounding like that. It's just I do all the research into this stuff, make my 'informed' decision, proceed with the plan and then promptly forget most of/everything i've learned on the subject.
I'm not saying you are endangering your body, i'm just trying to learn again is all (you do have a live in physician after all ).

Things I would personally take into consideration -
Who funded the research saying 3-5g before AND after, or rather, what was the motivation behind the research
The amount of creatine already gained from whole food

My concern was just that you might be wasting money, not that you're hurting yourself.