Please Scroll Down to See Forums Below Your post workout shake needs a bit of adjustment. drop the milk, it slows absorption, also save the sandwhich for an hour after the post workout shake. Add in some simple carbs, dextrose preferably, along with the creatine and whey protein. It will spike your insulin , shuttling everything to your muscles to aid in quick replenishment and being repairing. Also lots of water to aid in digestion.
Creatine gains
- Thread starter wiseachoo
- Start date
Scaggs
New member
I havn't heard you that you have to wait that long after eating to take your creatine. A lot of people put it right into their protein drink as I do sometimes. I take mine 15 minutes after eating and I know its working for me. My workouts are noticeably different when my muscles are not saturated with creatine. A gallon of water a day is a lot. You should be ok with that. If you take creatine only post workout your really not going to reap the benefits of such an awsome supp. Try only post first. Then try the loading phase and 10 grams a day maintanance and watch the difference you get. You'll see.
Scaggs
Scaggs
Ok, I need some clarification or critiquing then. Here's what my day looks like right now:
8am: Eat a bowl of corn flakes + 2% milk + banana
8:15am: Down a scoop of 100% Whey(with milk) + 1 Multivitamin (no iron).
11:00am: A granola bar just for a snack during class.
12:00pm: No pre-workout shake, start workout.
1:15pm: Have post-workout scoop of 100% Whey(with milk) + huge sandwhich
4:00pm: Snack of some sort like grapes or toast + peanut butter.
6:00pm: Dinner around this time, usually lots of chicken thighs + potatoes + peas.
9:00pm: Usually another snack like ice cream and/or yogurt.
11:00pm: Have a scoop of 100% Whey before bed.
Thats basically my day.
1. So from what i've gathered, I should add in a pre-workout shake of 5g of creatine say 30 minutes prior to training?
2. I should mix another 5g of creatine w/ my 100% whey scoop for my post-workout shake 15 minutes after workout routine, NOT take milk with the shake but water instead, save my sandwhich for an HOUR later after my workout routine, and consume more carbs (not sure if I can afford to buy any more supplements on a monthly basis like dextrose tabs), won't a candybar or something create the same surge in insulin?
Feel free to tell me if anything else is really wrong, i'm trying to eat healthy and huge for my body size, and maximize on my workout sessions without harming my body.
8am: Eat a bowl of corn flakes + 2% milk + banana
8:15am: Down a scoop of 100% Whey(with milk) + 1 Multivitamin (no iron).
11:00am: A granola bar just for a snack during class.
12:00pm: No pre-workout shake, start workout.
1:15pm: Have post-workout scoop of 100% Whey(with milk) + huge sandwhich
4:00pm: Snack of some sort like grapes or toast + peanut butter.
6:00pm: Dinner around this time, usually lots of chicken thighs + potatoes + peas.
9:00pm: Usually another snack like ice cream and/or yogurt.
11:00pm: Have a scoop of 100% Whey before bed.
Thats basically my day.
1. So from what i've gathered, I should add in a pre-workout shake of 5g of creatine say 30 minutes prior to training?
2. I should mix another 5g of creatine w/ my 100% whey scoop for my post-workout shake 15 minutes after workout routine, NOT take milk with the shake but water instead, save my sandwhich for an HOUR later after my workout routine, and consume more carbs (not sure if I can afford to buy any more supplements on a monthly basis like dextrose tabs), won't a candybar or something create the same surge in insulin?
Feel free to tell me if anything else is really wrong, i'm trying to eat healthy and huge for my body size, and maximize on my workout sessions without harming my body.
Scaggs
New member
It looks good. From your stats you posted you sound like you're an ectomorph and thin. So you prally want to put some mass on right? If so the only thing I would change (besides the creatine loading and maintanance ofcourse) would be to increase your daily carb intake.
11:00am - replace granola bar with homemade high carb protein bar. (there is a recipe on this board, excellent too)
12:00 - (if you can afford) carb workout drink to sip during training
11:00pm - I would add the milk for bedtime.
That's just my suggestions.
Scaggs
11:00am - replace granola bar with homemade high carb protein bar. (there is a recipe on this board, excellent too)
12:00 - (if you can afford) carb workout drink to sip during training
11:00pm - I would add the milk for bedtime.
That's just my suggestions.
Scaggs
Thx Scaggs. Yea I would definitely consider myself a super-hard-gainer. It's just as much a blessing as it is a curse. I'm proportional however, with great vascular circulation (ohh look at that dude, he's got massive veins!) haha. My creatine comes in tomorrow so i'll keep you guys posted.
I just started my loading this evening, my friend started about 2 days ago. He's already put on about 1.5 pounds in 2 days. I'm assuming most if not all of that is water retention.
Couple of observations I noticed right after taking my glass. Burns like mad going down your throat. I can actually 'feel' it going into my muscles right after my workout...kind of a strange feeling. This is totally normal right?
Couple of observations I noticed right after taking my glass. Burns like mad going down your throat. I can actually 'feel' it going into my muscles right after my workout...kind of a strange feeling. This is totally normal right?
Scaggs
New member
Ofcourse its normal. The burning of the throat i've never experienced but i prally never took the creatine you're taking. I can always tell when the creatine is kickin in. I love it. feels good doesn't it?
the 1.5 lbs is all water. it should keep going up too. you could hit 10lbs after loading phase is complete. what you should notice next is your recovery, strength and stamina increasing. creatine rocks.
Scaggs
the 1.5 lbs is all water. it should keep going up too. you could hit 10lbs after loading phase is complete. what you should notice next is your recovery, strength and stamina increasing. creatine rocks.
Scaggs
RdStrcklnd
New member
I think you are stressing way too much about creatine. Your kidneys will be fine, and don't worry about turning into "a professional body builder". In fact, your goal of putting on 30lbs with creating is ridiculous, in an eight week cycle you should expect more like 5-10lbs if you do everything right.
Um, I have no intention of putting on 30 pounds in an 8 week cycle. That is my long term goal for my body weight, 165 or so. Showing concerns and asking members of this board about them is not stressing, it is merely called educating yourself. Try to be a bit more 'positive' with your responses, yours seemed hostile if I may say so.
RdStrcklnd
New member
wiseachoo said:
You weigh 137, thats about the same as a 7th grader or a big dog. I wouldn't hurt your hand patting yourself on the back just yet.
