Confused about creatine and lifting

[fro&g0ger]

Okay I have two points I would like to touch on.
I have been taking Betagen EAS for a few weeks and haven't really noticed much but I understand it is early still. I was told I would see results ASAP?? Also I don't take it on the rest days. I am taking 4g a day before and after work-out. I do not eat red meat....could my body just be absorbing the creatine....should I increase amount?

The other baffle, is at the moment my routine is broken up by upper body or lower body. I have read many places you should break it up even more. Legs one day, abs the other, etc. Well, I want to build muscle fairly quickly. Which is better and why? I know muscles need a rest, but won't I get quicker results by alternating upper body and lower body v.s. the other break-down?
How long does it take to look really fit as in looking muscely w/o flexing OR to compete??
Does this take years? Months?

 

[nikkita]

I have some questions... how many days do you train? how many do you rest? what were the results that you told you'll see? what is your diet like?
On the other hand if you want to build muscle, rest is important but most important is your diet. In my opinion you can make your split: day1 - delts, bi's, tri's; day2 - legs and claves; day3 - back and chest... you may include abs with every training or make it a separate day. Why is this? because you separate muscle groups and focus on them separately, thus working them intense when you train.
As for "How long does it take to look really fit as in looking muscely w/o flexing OR to compete?? " it depends where is your starting point... to start noticing results, you may look at them within 2-3 months of constant training.... for looking musclely, it will be up to you, as for your diet, rest, constancy... can be even a year.... as for competition, that is something you keep building because each time there are new things to focus on... size, quality of muscle, flexibility... for some people it may take a couple of years... but as I mentioned before it is up to you on how much time you want to do it.

 

[wilson6]

Forget the Betagen and get some plain powdered creatine monohydrate. Take 5 grams 2x per day and give it at least a week.

W6

 

[fro&g0ger]

Once I am finished with this $$$ betagen I will be happy to try the much less cheaper creatine!
At first I was warned about creatine. I was told about the bloating and weight gain. Then I heard betagen does not do all that stuff and I would definately see some cut before I was finished with all the servings??

I think my diet is pretty good.
Morning: oatmeal w/ fruit & veggie sausage
snack: yogurt/apple
lunch: salmon/salad w/ olive oil
snack: yogurt
before gym: creatine w/ juice
after gym: creatine w/ juice AND whey protein
Dinner: Salad w/tuna or salmon or spinach or wheat pasta with salmon & salad.

Typical routine:
Monday:legs (30-60min)
Tuesday:bi's,shoulders,back, tri's, abs (30-45min) + 30-45 cardio
Wednesday:cardio (step class 60 min)
Thursday: legs
Friday: bi's,shoulders,back, tri's, abs (30-45min) + 30-45 cardio
Sat: Cardio
Sunday: day of rest!

I am getting pretty serious about weight-lifting and am very interested in competing in a couple of years??
Just not sure what I am doing is right.
Define constant training please.
THANKS!!

 

[wilson6]

"Then I heard betagen does not do all that stuff and I would definately see some cut before I was finished with all the servings??"

Sure, because it has a ton of other useless stuff in it and you get only a small amount of creatine per serving. Kinda like the liquid creatine for chicks, by the time they take it, it is all creatinine so it doesn't bloat because it isn't creatine anymore.

The bloat may or may not happen, it varies.

Where's the red meat in the diet?

Only need to work each bodypart once per week if you're doing it right.

Don't include too much fat from oils and oily fish.

Forget the juice with the creatine unless you just like mixing it with juice. It takes at least 100 grams of pure glucose or maltodextrin in one shot to increase creatine uptake as a function of elevated insulin. A little juice won't come close to that.

W6

 

[fro&g0ger]

Humm, guess I got suckered on that one!

I don't eat red meat at all. Only fish and poultry.
I also drink 124oz + of water a day.

I have heard the liquid creatine IS useless. What should I mix the powder with? I was told to mix with juice because my body will absorb faster due to the sugar in the juice??

 

[nikkita]

Regarding your routine, if you train them alright (as wilson6 mentioned) you need not to train more than once each muscle group. i.e.; legs take approximately 6-7 days to recover fully.

You could try to make your split one day training and one day off and rest for the muscle group you trained... or as it adjusts to you. Remember, when you rest your muscles grow... and not necessarily only when sleeping. In my opinion, I would change the step to another cardio... 20 minutes cardio is more than enough... at least at this stage that you want to build muscle.

By the way, if you already bought your creatine try to get the most... I don't know much about brands there but I know EAS. I would take the creatine at morning and at night. You can mix it with water too. It is said about the juice for the insulin spike, after workout, but it is mostly as wilson6 mentioned.

As for your diet, it is good that you include a source of protein in every meal. Try to include a good mix of complex carbs in the morning and simple in the afternoon. I would definitively make some changes... but tell me what are your stats? how long have you been training? what type of competition are you aiming at?

 

[Intenceman]

If you are trying to gain, cut back -you are doing too much- I used a simliar progrm last summer to LOSE weight. To gain, train no more than 4 days a week and drop the cardio way down for now. The creatine won't have much effect if you aren't training for size.

 

[wilson6]

"I was told to mix with juice because my body will absorb faster due to the sugar in the juice??"

Insulin enhances the transport of creatine into the cell, but as I said in the previous thread, it takes quite a bit of insulin and you won't get that elevation from some juice unless it is a concentrate and full of sugar (i.e., at least 100 grams of glucose).

Taking it with plain water is fine. I take mine with food in the morning and evening and it works just fine.

W6

 

[fro&g0ger]

I will definately follow the creatine advice. I thought juice was awfully sugary in the first place.

My stats are:
Height: 5'3
Weight:138
Waist: 26
Hips: 38
Chest: 34
BF: 24% (using the hand held device) I think it may be less though??
I am pretty darn solid all over. I need more cut in the legs & back. I would like to get down to 15% bf.

I have been seriously training for about 8 months. I am pleased with the definition I have. I want to be cut. I am not really afraid of size. Just haven't seen much change in a while. I have some ab definition....just not a 4 or 6pk. I am thinking 2 yrs would be more than reasonable if I stick to it and keep building from there.
I am am interested in just a fitness competion or getting certified for personal training.

I understand this all takes time. I am just at the point where I am wondering if I am getting the most out of my training or going in a big circle.
Can you share some simple carb and complex carb ideas???