Creatine/diet time

[juiceboxxx]

Hey guys I have posted my diet meal plan. My goal is to bulk, dont mind the timings because I work night shifts.

I want to complete a 5 week creatine cycle and I was wondering using my above meal plan and times......at what time of the day should I be taking my 2 creatine shakes? and also when do I take my 3 glutamine shakes?

I guess just tell me where in the above meal plan can I add them and at what exact time?




Work Schedule: 12am-8am
Sleep from: 9am-4pm

(Oatmeal is Quaker oats, not pre flavored oatmeal that has ridiculous amounts of sugar per package)
(Mayo and cottage cheese are normal, not reduced fat)

1 (4:30PM) 10 egg whites, 1 1/2cup oatmeal, 1 table spoon of flax oil

2 (07:30PM) 1 chicken breast, 2 sweet potatoes,

3 (09:30PM) 1 cup of brown rice, 12 egg whites,

4 (11:30PM) 1 Can of Tuna, 2 table spoon of Mayo (regular), 1 handful of Unsalted peanuts-dry roasted

5 (01:30AM) 40g whey, 1 cup oatmeal

(2:15AM) TRAIN

6 (3:30AM) PWO 50g whey 100g dextrose

7 (4:30AM) PPWO 2 chicken breasts, 1 cup brown rice
-1 hour following PWO


8 (7:00AM) 1 cup cottage cheese, 2 tablespoon flax oil

Total Calories: 3964 calories right now.

(Subtract 458 calories burned from 1 hour of workout)

= 3506 Calories

(A rough Estimate)
Carbs: 456g
Protein: 340g
Fat: 90g


Heres an example of how I will run my cycle:

Week 1:

Creatine: 12g post-workout, 12g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 2:

Creatine: 16g post-workout, 14g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 3:

Creatine: 20g post-workout, 16g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 4:

Creatine: 16g post-workout, 14g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 5:

Creatine: 12g post-workout, 12g before bed.
Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 6:

All supplementation ceases (cycle is complete).



Are these doses okay? or should they be higher or lower? for a guy of my stats.................?

I go on it easy build my way up from week 1-3 then come off it easy and work my way down from week 3-5.

Height: 5'10
Age: 21
Weight:180 lbs


btw these are the products I'm using.......

Protein: 100 % Whey Protein Gold Standard
Creatine: Xyience NOX-CG3
Glutamine: Prolab glutamine powder
Vitamins: Universal Animal Paks - What other vitamins should I be consuming?

[juiceboxxx]

anyone?????????? any input would be appreciated

[mwolffey]

creatine after training and at night...glutamine before,after training, and bed

[juiceboxxx]

Okay so I will add the creatine to the 6th meal and the 8th meal I have posted. But then woudln't it be a problem of taking the creatine and protein at the same time in meal 6?

I mean by consming protein and creatine at the same time wont the protein have an effect on the creatine and make it less effective?

I will add glutamine to meal 5 (which is before training), to meal 6 (which is after training and meal 8 (which is before bed).

But I heard you shouldn't be taking creatine and glutamine at the same time because they will both be trying to do the same thing and the glutamine wont let the creatine do what its suppose too?

See bro I knew when to take them but I just read that protein creatine and glutamine shouldnt be taken at the same time . Thats why I was wondering....using my above my meal I posted..... where can I add the creatine and glutamine to make it work effectivly? OR should I just stick to the way I mentioned it in this post here???

Once again heres my meal plan............where can I add the creatine & glutamine in here???? in which meals...

1 (4:30PM) 10 egg whites, 1 1/2cup oatmeal, 1 table spoon of flax oil

2 (07:30PM) 1 chicken breast, 2 sweet potatoes,

3 (09:30PM) 1 cup of brown rice, 12 egg whites,

4 (11:30PM) 1 Can of Tuna, 2 table spoon of Mayo (regular), 1 handful of Unsalted peanuts-dry roasted

5 (01:30AM) 40g whey, 1 cup oatmeal

(2:15AM) TRAIN

6 (3:30AM) PWO 50g whey 100g dextrose

7 (4:30AM) PPWO 2 chicken breasts, 1 cup brown rice
-1 hour following PWO


8 (7:00AM) 1 cup cottage cheese, 2 tablespoon flax oil

Total Calories: 3964 calories right now.

(Subtract 458 calories burned from 1 hour of workout)

= 3506 Calories

(A rough Estimate)
Carbs: 456g
Protein: 340g
Fat: 90g

[KrooC]

im no expert at all but id take the glutamine after training and before bed and creatine in morning and before i train

kinda creatine before glutamine itd be easier for me to remember i guess and i dont think protien affects either u can never have to much id just drink with meals.... but i dont follow anything i just stay witha full stomach...... just my opinion

[juiceboxxx]

im no expert at all but id take the glutamine after training and before bed and creatine in morning and before i train

kinda creatine before glutamine itd be easier for me to remember i guess and i dont think protien affects either u can never have to much id just drink with meals.... but i dont follow anything i just stay witha full stomach...... just my opinion

You know what I think your right. I'll keep everything the same as I did in my last post, though I will add the 1st creatine shake in meal 1 (1st thing in the morning when I wake up) and the 2nd creatine shake I will add to meal 5 (before I train)

I also dont think Protein would effect the creatine and make it less effective.

Add the glutamine to meal 6 (after training) and in meal 8 (before bed)

This makes sense because by taking the glutamine after my training it will help recover my muscles from what I had built during the creatine intake and training. This will let it help recover faster.

there is only 1 question in regardes to this ida.........

You mentioned 2 glutamine shakes/intakes a day. So when do I take the 3rd shake? Cuz I will be taking 3 glutamine shakes/day

[juiceboxxx]

Okay so this is where I stand right now as far as where to add the creatine/ glutamine shakes. The calories #'s havnt been edited so dont mind it. For now I just want to know if this is correct ?

and where do I add the 3rd glutamine shake? (in which meal #)

I guess what I could do it instead of taking 3 glutamine shakes for a total of 22g/ed, I could take 2 glutamine shakes/ed. Each shake could consist of 11g and still = to be a total of 22g/ed.

I just think spreading the GLUTAMINE into 3 shakes/ed would be more effective as oppose to running it 2 shakes/ed. Would it be more effective? OR NO it wouldn't make a difference?


GLUTAMINE (EXAMPLE)......DO YOU PREFER TO RUN # 1 OR 2....................


1) 2 shakes at 11 g each for a total of 22g/ed...............one shake in (meal 6, after training 11g) and (meal 8, before bed 11g)......... LIKE HOW I HAVE POSTED.


................OR


2) 3 shakes at............... 7g (dont know in which meal to add it too ?), 7g (meal 6, after training) and 8g (meal 8, before bed)


Meal Plan:

1 (4:30PM) 10 egg whites, 1 1/2cup oatmeal, 1 table spoon of flax oil, CREATINE 24 G

2 (07:30PM) 1 chicken breast, 2 sweet potatoes,

3 (09:30PM) 1 cup of brown rice, 12 egg whites,

4 (11:30PM) 1 Can of Tuna, 2 table spoon of Mayo (regular), 1 handful of Unsalted peanuts-dry roasted

5 (01:30AM) 40g whey, 1 cup oatmeal, CREATINE 24 G

(2:15AM) TRAIN

6 (3:30AM) PWO 50g whey 100g dextrose, GLUTAMINE 11 G

7 (4:30AM) PPWO 2 chicken breasts, 1 cup brown rice
-1 hour following PWO

8 (7:00AM) 1 cup cottage cheese, 2 tablespoon flax oil, GLUTAMINE 11 G

Total Calories: 3964 calories right now.

(Subtract 458 calories burned from 1 hour of workout)

= 3506 Calories

(A rough Estimate)
Carbs: 456g
Protein: 340g
Fat: 90g

[juiceboxxx]

GLUTAMINE (EXAMPLE)......DO YOU PREFER TO RUN # 1 OR 2[/B]....................


1) 2 shakes at 11 g each for a total of 22g/ed...............one shake in (meal 6, after training 11g) and (meal 8, before bed 11g)......... LIKE HOW I HAVE POSTED.


................OR


2) 3 shakes at............... 7g (dont know in which meal to add it too ?), 7g (meal 6, after training) and 8g (meal 8, before bed)




I guess I could stick to #1 huh????