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Old 02-16-2010, 02:36 AM
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ALPHA_XX ALPHA_XX is offline
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Join Date: Jan 2010
Location: Nuremberg
Posts: 75
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fat is esential for your diet, it may also help you lose fat and enable hormone production. and it does not make you fat either, as long as you do´t exaggerate it and eat 200g+ a day.
you absoluteley need to eat fat. make sure that 20-30% od your daily calories come from fat. better leave out the carbs than fat.
from that 20-30% of fat, 1/3 should come from saturated fats.
look out for good sources of fat: walnuts, salmon, trout, etc. and preferably take additionally 3-5g of fish oil daily, these good fats will also help you to cut down on fat, but remember: you need good fats, about 20-30% of your daily calories, but thats no excuse for eating KFC or something like that.

so, now concerning your supps:

creatine: loading phases can be done, but it is controveres wheter they´re useful or not. anyway for a loading phase you need fast carbs, which you should not not take when on diet(exeption: after workouts), so you will also profitate if you take your 5g pre-workout creatine without fast carbs. loading phases can be done while bulking, but just take your creatine now without any loading. simply 5 g pre and 5g post

glutamine:take it twice a day(one dosage before going to bed), but never together with whey protein, since the glutamine peptides from your whey may interferre with the glutamine !!

bcaa: yes, it´s true that it can also be taken while working out, but as you take it pre and post workout(and first thing in the a.m., together with your whey) it is not necessary.
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