Creatine! Yes or No?
JonMacFit
Posts: 41 Member
I'm 6'1 and currently weight 268lbs. I started off at 322 lbs roughly around 50 days.
I've always had a big build even before I got so fat so I'm worried about losing muscle mass while my weight is dropping so quickly.
The plan is to be doing weightlifting at the gym 3 or 4 times a week to try and prevent the loss.
Will creatine help in this or should it be avoided at present?
I've always had a big build even before I got so fat so I'm worried about losing muscle mass while my weight is dropping so quickly.
The plan is to be doing weightlifting at the gym 3 or 4 times a week to try and prevent the loss.
Will creatine help in this or should it be avoided at present?
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Replies
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Creatine doesn't prevent muscle loss. Creatine can potentially help improve a little of your performance in the gym or recovery slightly, but if you eat meat there's a good chance you get adequate amounts already. Creatine can increase by weight by a couple of pounds, so if you decide to take it be aware of that. I like how creatine makes my muscles look full.2
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You won't really need creatine and it won't hurt you. Lift heavy, lift often, and the big muscles you already have will stay with you, for the most part, even as you lose weight.1
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Just lift regularly, keep your protein intake up, and your body will sort itself out. Any muscle you lose will be because your body is reshaping itself to the lower weight. There is zero need to get involved with anything like creating at this time.1
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creatine is one of the most well researched and supported supplements...as someone else said, it is super cheap - there is no harm in taking it and it can only help.1
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IMHO Creatine is a great supplement for plateau breaking, it's well researched and has proven it's place in your supplement stock. But I do not recommend it to beginners as there won't be any plateau to break at the start. As my supplement dealer of trust once said: "Do your 1-2 years of lifting and then consider taking creatine to boost your results"4
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I don't see a point on taking creatine if you are progressing.3
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Personally I do take creatine monohydrate even while I'm in a calorie deficit as I find it helps with maintaining my strength during my lifts. However, you will likely gain a couple pounds of water weight and you have to be on point with your diet if you don't want to look bloated all the time.
At your weight I would just continue eating at a calorie deficit and worry about creatine once you're at a healthy body weight. But as it's been said there is definitely no harm with taking it as it is the most researched supplement out there as well as it's fairly inexpensive too. Also there is creatine in meat, however nowhere near enough to give you the benefits of taking it as a powder.2 -
Muscleflex79 wrote: »creatine is one of the most well researched and supported supplements...as someone else said, it is super cheap - there is no harm in taking it and it can only help.
Tell that to the severe stomach cramps I get when I was taking it, lol.
I definitely agree it's a cheap cushion, but if one is making progress, then you are good without it.1 -
Helps some, not others.
Didn't help or hurt me. Just no noticeable effect whatsoever.
Cheap enough to just give it a try. Need to load up on it at 5g/day for a month b4 you can tell if it'll help or not.
I gave it 3 months b4 I decided it did not help me.
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Muscleflex79 wrote: »creatine is one of the most well researched and supported supplements...as someone else said, it is super cheap - there is no harm in taking it and it can only help.
Tell that to the severe stomach cramps I get when I was taking it, lol.
Ditto for my coworker, who had to miss a lot of work due to severe stomach issues at night when he was taking creatine.1 -
I'm 6'1 and currently weight 268lbs. I started off at 322 lbs roughly around 50 days.
I've always had a big build even before I got so fat so I'm worried about losing muscle mass while my weight is dropping so quickly.
The plan is to be doing weightlifting at the gym 3 or 4 times a week to try and prevent the loss.
Will creatine help in this or should it be avoided at present?
54 pounds in 50 days? Dude, you should be worried. Eat more. You are supposed to be netting over 1500 calories per day.
If you exercise, eat back the calories you earn from exercise. If you are active at work, account for it in your Activity Level settings.
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Thats like 3500 kcals below maintenance daily! Not sustainable0
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kshama2001 wrote: »I'm 6'1 and currently weight 268lbs. I started off at 322 lbs roughly around 50 days.
I've always had a big build even before I got so fat so I'm worried about losing muscle mass while my weight is dropping so quickly.
The plan is to be doing weightlifting at the gym 3 or 4 times a week to try and prevent the loss.
Will creatine help in this or should it be avoided at present?
54 pounds in 50 days? Dude, you should be worried. Eat more. You are supposed to be netting over 1500 calories per day.
If you exercise, eat back the calories you earn from exercise. If you are active at work, account for it in your Activity Level settings.
MFP says 1780 calories per day at present to lose 2lbs per week and most days I am hitting very close to that number and also had a few cheat days where I have been closer to 2500-3000 calories.
My job has me sitting at my desk for 8 hours a day and apart from the walk to and from work (2km each way) I only get my exercise from the gym which only recently started. I could eat back the calories but I MFP doesnt show I have burned huge amounts so I dont bother.
With regards to the other person who stated it is insustainable! I have not decreased the amount of food I eat, I have just moved to far healthier options and at one point was finding it hard to reach my calorie goal because I was satiated from all the veg and protein.
I appreciate the advice though as if I am doing things wrong then I need to learn.
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kshama2001 wrote: »I'm 6'1 and currently weight 268lbs. I started off at 322 lbs roughly around 50 days.
I've always had a big build even before I got so fat so I'm worried about losing muscle mass while my weight is dropping so quickly.
The plan is to be doing weightlifting at the gym 3 or 4 times a week to try and prevent the loss.
Will creatine help in this or should it be avoided at present?
54 pounds in 50 days? Dude, you should be worried. Eat more. You are supposed to be netting over 1500 calories per day.
If you exercise, eat back the calories you earn from exercise. If you are active at work, account for it in your Activity Level settings.
MFP says 1780 calories per day at present to lose 2lbs per week and most days I am hitting very close to that number and also had a few cheat days where I have been closer to 2500-3000 calories.
My job has me sitting at my desk for 8 hours a day and apart from the walk to and from work (2km each way) I only get my exercise from the gym which only recently started. I could eat back the calories but I MFP doesnt show I have burned huge amounts so I dont bother.
With regards to the other person who stated it is insustainable!I have not decreased the amount of food I eat,
Those 2 statements are contradictory.I have just moved to far healthier options and at one point was finding it hard to reach my calorie goal because I was satiated from all the veg and protein.
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kshama2001 wrote: »I'm 6'1 and currently weight 268lbs. I started off at 322 lbs roughly around 50 days.
I've always had a big build even before I got so fat so I'm worried about losing muscle mass while my weight is dropping so quickly.
The plan is to be doing weightlifting at the gym 3 or 4 times a week to try and prevent the loss.
Will creatine help in this or should it be avoided at present?
54 pounds in 50 days? Dude, you should be worried. Eat more. You are supposed to be netting over 1500 calories per day.
If you exercise, eat back the calories you earn from exercise. If you are active at work, account for it in your Activity Level settings.
MFP says 1780 calories per day at present to lose 2lbs per week and most days I am hitting very close to that number and also had a few cheat days where I have been closer to 2500-3000 calories.
My job has me sitting at my desk for 8 hours a day and apart from the walk to and from work (2km each way) I only get my exercise from the gym which only recently started. I could eat back the calories but I MFP doesnt show I have burned huge amounts so I dont bother.
With regards to the other person who stated it is insustainable! I have not decreased the amount of food I eat, I have just moved to far healthier options and at one point was finding it hard to reach my calorie goal because I was satiated from all the veg and protein.
I appreciate the advice though as if I am doing things wrong then I need to learn.
Congrats on your weight loss! But do slow it down to your target of 2 pounds per week. To lose 7 pounds per week you have created a deficit of 3500 per day, which means you are not netting anywhere near your target of 1780 calories.
You may be chewing the same amount, having switched to foods that are less calorie dense, but to go from maintaining 322 pounds to losing over 7 pounds per week you drastically reduced the calories of food you were eating.
4 km = 2.5 miles. I'm a lot smaller than you. I'd get 253 calories from that and I would sure as heck eat them.
What are these "not huge amounts" at the gym? I get around 400 a visit and again I am smaller than you.0
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