Neb Q about Creatine + Whey + training
Hello, my name is Denis i'm 20 155 10-15%bf
I have only been working out for 6months and have a lot of Qs
i've decided to post in this section because those qs are most important to me, but if others can be answered that would be great
my schedule is this
m - arms
w - legs
f - chest
*Is this ok for a beginner?
for each one of the days I have 3-4 different exercizes,
*is 3 sets of each exercize enough?
Now, i have only been using Creatine not Whey
*are there any side effects to mixing them?
*Do you only take Creatine on workout days?
*How much time b4 the work out should you take it?
*I heard that it's good to take creatine after the workout, is this true?
I have been taking two 725mg tablets b4 and after the workout,*is that a good dose?
I understand your new to this. But I would suggest you take a look around the site, all the answers you seek are here. There is also a handy dandy search button so you dont have to wander aimlessly.
Is there a begginers guide page or few that you could point me to?
Denis, you forgot your shoulders in your training schedule. Also could you be a little bit more specific as far as what your doing in the gym. Instead of just listing the bodypart your training? Provide us with the exercises, reps, sets.
Are there side effects to mixing creatine and whey? I would definatly say no, but also this depends on the type of creatine your using if your using Creatine Monohydrate then you would need something like Dextrose/Maltodextrose to help transport the creatine into the muscles better....If your using CEE you dont need these really. So the answer to this question depends on your creatine.
I recommend taking creatine on workout days and non workout days to keep the body saturated with creatine.
I would take it 30 minutes before your workout so it can get into your body.
Creatine after your workout will help replenish you better, I like to do both before and after so I have an extra kick before I workout and then anther to get my energy back up after
Is your dose good? that also depends on your creatine type. If your taking creatine monohydrate you need a higher dose(10grams), if its CEE the dose if lower (5grams)
Go to the articles section and really read up on creatine as we have lots of good info -> Creatine FAQ
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
-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
Think more in terms of 2 to 3 grams protein per KILOGRAM of bodyweight which has most people rounding up to 1 to 1.5 grams per pound. Go for 1.5 to 2 if you want to up it. Nothing wrong with 2 or 3 grams per pound except the amount you have - 387 grams - is already 1548 calories that only leaves 952 calories in carbs and fats to reach your projected calories.
You could eat more of course but if not a lot of that extra protein will just go for energy plus you need more carbs to have optimal amount of glycogen in your muscles and you need healthy fats also. BMR sounds a little low to me though you might want to double check that (I could be wrong of course).
If it is 2500 you are going far you could think in terms of 40-40-20 percent calories/ protein-carbs-fat. That would give you around 250 grams of protein at 1000 calories which comes to 1.6 grams per pound of TOTAL bodyweight (and that's not taking into account LEAN bodyweight) so that should be fine. You can up that amount some of course. That'll give you 250 grams of carbs and 56 grams of fat.
A place to start and you can up total calories if you don't gain and/or adjust the macronutrient ratios.
Hey Guys!! Need Advice
Hello guys need help and Advice!!!
My name is Sheel, my body stats is:
Weight: 220 Lbs ( Ideal :175 lbs.)
Body Fat% : 30 %
Lean Body Mass : 150 lbs.
My work out routine (since 22nd July) :
Every Day (25-35 min)2 Mile Jog Followed by
Mon-thus : Chest, Back, Abs
Tues-Fri : Shoulders, Thighs,abs
Wed-Sat : Biceps, Triceps, abs
Sun : Rest
I want to reach my goals ( of 175 lbs) in 3- 4 months.....suggest me a healthy Diet Chart and suggest me the changes that i can follow even during my college exams.....coz once u stop its difficult to get back on the track...
Copy and paste that into a your own thread :)
In that thread go into more detail about your training, and if you want a diet then read the stickies depending on your goals, and then give us something we can critique for you.
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