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Old 07-25-2006, 06:49 PM
greensupra_8 greensupra_8 is offline
Rank: New Member
 
Join Date: Jul 2006
Posts: 3
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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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