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Creatine - workouts (pg. 6)
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| sensationxtc |
| quote: | Originally posted by Radagast
Yes. I credit it to helping me break a plateau. That may have been a placebo effect though. Who knows. Some people get more usefulness from it than others. It's cheap and harmless, so just try it. |
umm its not cheap and its definatly not harmless...although the effects arn't tooo bad for u...
anyways if you're going to use creatine, which i recommend not doing, i would suggest cycling on it, which means taking it for a short period maybe as long 2 weeks then stopping for a couple weeks then going back on. also if you're going to take creatine, take a protein suppliment with it as well as a multi-vitamin every morning for best results.
but i still reccomend not using it...protein suppliments are enough by themselves to get good results. |
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| Radagast |
Actually I never use "wheels". Except when i'm being odd. Legs man, legs.
What are the harmful side effects of creatine? It costs $75-100 US for a years supply. That's cheap by any standard, and protien supplements are much much more expensive by comparison. |
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| Floorfiller |
i only buy supplements in bulk online...and depending on how much you use supplements you can find some really great deals...
also...for those of you thinking of using creatine...make sure you buy a real creatine...not these stupid things that are fruity and ... |
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| Omegasox |
| Building muscle mass will allow you to burn more calories during everyday activity since muscle burns more calories than fat obviously, but it's all about the diet. I suggest you do some serious research instead of searching for opinions on TA, there is a wealth of information out there. Just be ready to hear a plethora of opinions, because there is no perfect method and everyone seems to think theirs is the best. |
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| Ygrene |
Hadn't seen this mentioned yet:
For all you creatine takers and those interested in taking it - for best results it's reccomended that you start off with a loading phase for roughly 4 - 5 days of approximately 21 - 25 grams/day, depending on body weight. After that loading phase, you should be able to maintain with about 7 grams/day.
Additionally, the most critical time to take creatine is IMMEDIATELY POST workout with a high glycemic food source. Juice works very well for this but, avoid orange juice as it is very acidic and will denature the creatine.
FYI, creatine is a naturally occuring substance and our bodies do produce limited quantities of it. If you ate like ten pounds of red meat everyday, you could technically ingest about 7 grams of creatine/day. It is not a steroid or anything even chemically similar. So for those people that are concerned about taking it for that reason, you have nothing to worry about; it has no effect whatsoever on any hormone levels in the body.
A very basic (and I mean VERY basic) rundown of how it works:
In exercise your body breaks ATP down into ADP. Creatine helps ADP become ATP again but only does so in the anaerobic (weightlifting) pathway.
It doesn't give you more strength to lift a larger weight. It gives you energy to lift the same amount of weight you've always been lifting for MORE reps. And that's what makes you stronger. Cool, huh?
Sorry I'm a long winded bastard! :D
| quote: | Originally posted by Omegasox
Building muscle mass will allow you to burn more calories during everyday activity since muscle burns more calories than fat obviously, but it's all about the diet. I suggest you do some serious research instead of searching for opinions on TA, there is a wealth of information out there. Just be ready to hear a plethora of opinions, because there is no perfect method and everyone seems to think theirs is the best. |
This is true, on both counts - nothing burns fat better than having lots of active muscle and beware what you read on the intarweb. |
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| Koolaid |
I didn't read through this entire thread so please forgive me if I am repeating anything....
Creatine is a natural protein most commononly found in red meat. It totally safe to consume in meat or powder form. It hepls increase strength and size.
Do not take the liquid form as it is unstable and turns into creatinine which is harmful to your body.
Burning fat:
You need to do both aerobic & anaerobic excersize to burn fat and retain muscle.
When you do cardio you are burning fat & muscle while you are working out. When you stop so does the burning of calories.
When you do a resistence work out, you build muscle, which in turn consumes calories over the next 24 hour period. The thermogenic factor last longer than cardio.
But...don't take my word for it, get yourself a subscription to a reputable magazine such as Men's Health or Men's Fitness as they asnwer these kinds of questions regularly.
I myself am 170 lbs, bench 250 lbs (3 sets of 10) and have about 11% body fat. I was at 185 lbs 3 months ago, with about 19% body fat and a 180 lb bench press.
I do resistence training Monday, Wednesday, & Friday.... and cardio Tuesday, Thursday & Saturday. As well I include Pilates 3 times a week for strengthening my core and for flexability.
I eat very healthy... I have cut sugar, salt, and unhealthy carbs from my diet. I eat high fibre, lot's of fruit, veggies, lean meats, nuts & beans, etc.
Good luck ;) |
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| Dmatrox |
| quote: | Originally posted by Ygrene
Hadn't seen this mentioned yet:
For all you creatine takers and those interested in taking it - for best results it's reccomended that you start off with a loading phase for roughly 4 - 5 days of approximately 21 - 25 grams/day, depending on body weight. After that loading phase, you should be able to maintain with about 7 grams/day.
Additionally, the most critical time to take creatine is IMMEDIATELY POST workout with a high glycemic food source. Juice works very well for this but, avoid orange juice as it is very acidic and will denature the creatine.
FYI, creatine is a naturally occuring substance and our bodies do produce limited quantities of it.
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I read somewhere on the net that its better to take creatine before a workout so you have the energy during your workout.
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| quote: | | You need to do both aerobic & anaerobic excersize to burn fat and retain muscle |
why would you want to do anaerobic? like whats the reasoning? |
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| Nell |
| quote: | Originally posted by Dmatrox
I read somewhere on the net that its better to take creatine before a workout so you have the energy during your workout.
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i don't mean to be rude, but you're obviously not listening. creatine does not give you energy. FACT, not opinion. |
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| Gholy Host |
I'm not about to read 6 pages on creatine, but heres a bit of info.
If you want to build muscle long term, use Creatine after a workout, so that it's there to fix up your muscles as they're recovering. If you use it beforehand, the boost will come for your workout, but there'll be none left at the end, hence nothing to aid your muscles.
Similar to everything else, your body will become accustumed to Creatine. When I first took it I had a mediocre improvement in lifting. After 3 months I didn't feel anything, and my friend clued me into the fact that you should be cycling it, 3 months on, 2-3 months off, so as to keep it potent. So I stopped using it and felt minimal difference, maybe a tad less energy. I started using it again about a month ago, and I felt nothing. |
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| Radagast |
| Actually Creatine Monohydrate increases the amount of Adenosine Triphosphate(ATP) in your body. ATP is the initial fuel for muscle contractions. Or simply, it increases the energy of your muscles. |
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| Gholy Host |
| Energy is a general term, and I think different people are thinking of different things when they say it. |
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| OrZonE |
| quote: | Originally posted by Koolaid
I myself am 170 lbs, bench 250 lbs (3 sets of 10) and have about 11% body fat. I was at 185 lbs 3 months ago, with about 19% body fat and a 180 lb bench press. |
I find that very hard to believe, to gain 70lbs on your bench, while keeping the same rep to weight ratio, in 3 months is pretty radical.
A word of advice to Dmatrox, as has been already mentioned if you are doing chest 3 times a week w/o getting tired and such you must be doing something wrong (or you have amazing recovering abilities, but judging by what you wrote so far I doubt that). How long are you resting in between sets? It is crucial to not rest too long after completing a set. I would say anywhere between 1-2 mins of rest is good. This way you really keep those muscles working, keep the heart rate up and you won't be able to do the same exercises (same weight) 3 times a week. Also keeps your workouts much shorter. |
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