Wow guys thanks a lot!, Ihave been reading straight for 3 hours, there is so much to know, even about little things
these are my notes so far
-creatine monohydrate + Dextrose/Maltodextrose/grape juice
-Muscle milk
-bmr=2000 calories/day - 2500 (1-3day exercize)
-postworkout 40-60 grams of whey protein
-Protein 2-3grams per pound = 387g
Egg whites, Lean steak, Chicken breast
-Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil)
- Creatine loading 20-30g for two days then 5-10g 30-90 mins b4 workout
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