Creatine

kingkong123 · December 2011

Put up a similar post in the supplments group, but I figured I might get more hits here.

Those of you who have found success with creatine -

1. Did you bulk up?

I'd like to turn fat into muscle, so I plan on setting MFP to lose 1 pound a week and eat back my exercise calories. From what I've read, this is possible as it'll end up being about a 25% caloric defecit. I'd like to strength train five or six days a week and use protein/creatine shakes to get the strength/muscle I'm looking for.

2. When's the best time to take creatine to get full use of its advantages while lifting?

3. Did you load for the first week?

4. Did you or do you cycle? Or do you just continually use it? Or did you just stop after plateauing?

Thanks in advance for the help.

kingkong123 · December 2011

Nothing? No love? Did I post in the wrong forum....I don't want to spam the boards...ah well.

Acg67 · December 2011

you can't turn fat into muscle

doesn't matter when you take creatine really and there is no need to load

kingkong123 · December 2011

Meant burn fat, build muscle. Recomp I suppose. Trying to get more serious, so a lot of this is new to me.

joejccva71 · December 2011

Put up a similar post in the supplments group, but I figured I might get more hits here.

Those of you who have found success with creatine -

1. Did you bulk up?

I'd like to turn fat into muscle, so I plan on setting MFP to lose 1 pound a week and eat back my exercise calories. From what I've read, this is possible as it'll end up being about a 25% caloric defecit. I'd like to strength train five or six days a week and use protein/creatine shakes to get the strength/muscle I'm looking for.

2. When's the best time to take creatine to get full use of its advantages while lifting?

3. Did you load for the first week?

4. Did you or do you cycle? Or do you just continually use it? Or did you just stop after plateauing?

Thanks in advance for the help.

1. Don't know yet. Ask me again in 3-4 more months. Just started my bulk.

2. I take Con-Cret about 60 minutes before I start my training. Although I'm sure the timing doesn't matter. Thats just what I do.

3. I didn't pre-load it. 2 scoops for me which is about 5g.

4. No need to cycle creatine. Continual use is fine unless you stop lifting.

EuroDriver12 · December 2011

1. i use it for bulking and cutting

2. the recommend is post workout... but i take 5g in AM and 5g post workout

3.loading is not neccesary it will just give u runs

4.i don't purposly cycle it.. but i will take it for a while then get bored or forget it for about a week or two n start taking it again...

few other things for u... depends on your bf% i would say build muscle first and then cut.. it will be alot easier for u to cut and see results alot quicker if you bulk first...

other things to consider:

creatine needs to be taken with proper amounts of carbs... so if you can take it with gatorade or add honey to ur protein shakes! depending on your weight u will need more/less creatien then the "recommended dose on bottle" e.g. i take 5g's dont feel anything i take 10-15g's n i feel it... im 6'2 210lbs..

other supplements to put into consideration

Arginine - stronger vascularity and more of a pump (main incrediant in pre-workouts)
Tribulus - natural testostrone booster.. wont build much muscle but will give strenght and agression in gym
pre-workout - i liked jack3d gives you pump, energy, endurance..
multiviatmins n omegas always needed...

lift heavy!! eat proper!! u will be able to lean out as ur bulking!

Dave198lbs · December 2011

Meant burn fat, build muscle. Recomp I suppose. Trying to get more serious, so a lot of this is new to me.

good...have to start and you have. since a lot of this is new to you, and if you havnt been lifitng for awhile yet, I would hold off on adding creatine at this point. google it and look for a source of information that isnt also trying to sell you creatine. If you do decide to buy some, I would go with just pure creatine monohydrate. You dont need the added sugar stuff.

Q9S7 · December 2011

you can't turn fat into muscle

doesn't matter when you take creatine really and there is no need to load

What he said, UNLESS your pairing your supplement intake w/your macro intake. For example carb cycling. Upon your refeed (especially if you plan on training extremely hard the next day or so) it has been advised that you "load" approx. 20g over the next day w/meals. This will make you much stronger in the gym (as opposed to not loading) and aid with storage of glycogen. Many powerlifters use this technique before meets/very heavy training days.

Most current research shows that when paired w/ a mixed diet, 5g/day is the maximum amount that can be absorbed. That being said, I have known of individuals who use 10g+/day and swear by this amount.

Figure out what your body prefers

.

kingkong123 · December 2011

Phenomenal feedback. thanks guys!

kingkong123 · December 2011

Meant burn fat, build muscle. Recomp I suppose. Trying to get more serious, so a lot of this is new to me.

good...have to start and you have. since a lot of this is new to you, and if you havnt been lifitng for awhile yet, I would hold off on adding creatine at this point. google it and look for a source of information that isnt also trying to sell you creatine. If you do decide to buy some, I would go with just pure creatine monohydrate. You dont need the added sugar stuff.

I've been lifting for about 8 months, but never continuously as I plan to now. I'd do good for 5 weeks, then get lazy for a week or two, etc. etc. Because of that, I saw strength gains and changes in body shape/BF % and so on, but not as much as I want. Hence my questions about creatine and my plan to start lifting 5-6 days a week.

kingkong123 · December 2011

1. i use it for bulking and cutting

2. the recommend is post workout... but i take 5g in AM and 5g post workout

3.loading is not neccesary it will just give u runs

4.i don't purposly cycle it.. but i will take it for a while then get bored or forget it for about a week or two n start taking it again...

few other things for u... depends on your bf% i would say build muscle first and then cut.. it will be alot easier for u to cut and see results alot quicker if you bulk first...

other things to consider:

creatine needs to be taken with proper amounts of carbs... so if you can take it with gatorade or add honey to ur protein shakes! depending on your weight u will need more/less creatien then the "recommended dose on bottle" e.g. i take 5g's dont feel anything i take 10-15g's n i feel it... im 6'2 210lbs..

other supplements to put into consideration

Arginine - stronger vascularity and more of a pump (main incrediant in pre-workouts)
Tribulus - natural testostrone booster.. wont build much muscle but will give strenght and agression in gym
pre-workout - i liked jack3d gives you pump, energy, endurance..
multiviatmins n omegas always needed...

lift heavy!! eat proper!! u will be able to lean out as ur bulking!

Tried some pre-workouts before. Wasn't sold. I'm not sure they gave me much better performance in the gym, but maybe I wasn't taking the right ones. Interesting thought of just getting the ingredients you mentioned and throwing them in a pre-workout shake. I like that...if it's possible. I'll research it.

Taking fish oil, vitamin d, and a multi.

Thanks for the heads up about taking creatine with carbs. I saw that mentioned in an article, but def good reinforcement. Thanks.

kingkong123 · December 2011

1. Don't know yet. Ask me again in 3-4 more months. Just started my bulk.

2. I take Con-Cret about 60 minutes before I start my training. Although I'm sure the timing doesn't matter. Thats just what I do.

3. I didn't pre-load it. 2 scoops for me which is about 5g.

4. No need to cycle creatine. Continual use is fine unless you stop lifting.

haha - we can hopefully find some sucess together my man

kingkong123 · December 2011

you can't turn fat into muscle

doesn't matter when you take creatine really and there is no need to load

What he said, UNLESS your pairing your supplement intake w/your macro intake. For example carb cycling. Upon your refeed (especially if you plan on training extremely hard the next day or so) it has been advised that you "load" approx. 20g over the next day w/meals. This will make you much stronger in the gym (as opposed to not loading) and aid with storage of glycogen. Many powerlifters use this technique before meets/very heavy training days.

Most current research shows that when paired w/ a mixed diet, 5g/day is the maximum amount that can be absorbed. That being said, I have known of individuals who use 10g+/day and swear by this amount.

Figure out what your body prefers .

Interesting stuff. Obviously what works for some doesn't work for others. I'm going to have to keep trying until I find an amount that works for me. I'll run with all these ideas first. Thanks

Abigailblue39 · December 2011

I use kre-alkalyne to recover and have more energy
I am able to work out longer and more strenuous and as a result, I have become a little bulkier (which I don't like, btw)
I take 5 mg 1 hour pre and 1 hour post work out, only at times when I am fatigue and work out.
I did not pre load, I only take if needed for more energy AND if I work out HIIT or strength or a longer than 60 min work out.
I don't cycle. Recently I have started taking IBCAA (pre work out), a nu tek multi vitamin, a vitamin d (morning) and Protein 7 (post work out) from nutrishop and I feel great all of a sudden (after dragging my *kitten* for 4 weeks)..

Creatine

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