creatine

[Cyrus403]

A friend told me this would help me with gains. I'm currently taking a month off work, and going to be doing some intense lifts. I'm wondering if this will allow me to see more gains. I'm doing 10 sets of the heaviest I can lift, then taking off weight, doing enough weight until I can do 15 only, then removing weight and doing 25 sets. I'm doing this 6 times.

Every other day I'm working my legs (but I have bad knees) and ever morning I'm warming up with a 1 hour on the bike.

I'm eating lots of proteins and fishies. Drinking loads of water.

Any input?

[Graco]

Creatine gives you the strength to get out a couple more reps, not a huge muscle builder but suppose it helps!

[empireants901]

Dude don't go down that road. Creatine is very dangerous. What are your stats? And I would consider getting a full physical before starting a cycle of creatine. Also are we talking mono? I had a friend who did mono, he got really good gains but at the cost of what? He recently ODd on it and left a wife and two kids without a father. Creatine. Not even once.

[Cyrus403]

I'm really hoping for a large increase. I'm trying to figure this stuff out as I'm starting to work out, I'm very serious about working out, and I'm trying to find the best stack with the best nutrition and regime. Anyone know a better stack for A) converting fat to muscle, and B) help me see more gains with my daily working out?

[cb714]

Dont waste your time and money with creatine.

What you need to do is increase your calorie intake, so in other words EAT MORE. Try to get most of your calories from protein and carbs and minimize calories from fat. Hit up the diet section on this site for some examples of what you should be eating.

As far as workouts, avoid these crazy routines. You sound like you're just starting out so what you need to do is focus on compound exercises. You also need to focus on proper lift technique.

I promise you this. If you stick to a solid diet and do your lifts properly and with intensity, you will see results. Oh, one more thing... you must make sure you are resting enough too. That's when your body grows.

Good luck man.

and stay away from supplements. They're mostly all crap.

[Cyrus403]

Thanks, I think I'mma try and talk to a nutritionist and get a proper life style Do you all actually log your daily food intake and count carbs? or do you just get a good diet and keep to it?

[empireants901]

I'm really hoping for a large increase. I'm trying to figure this stuff out as I'm starting to work out, I'm very serious about working out, and I'm trying to find the best stack with the best nutrition and regime. Anyone know a better stack for A) converting fat to muscle, and B) help me see more gains with my daily working out?

Only Jesus can convert fat into muscle. As he did with water into wine. Body building isn't alchemy. To loose fat you'll need to workout and also do cardio. But the more muscle you have the more fat stores your body will use. If me and you did the exact same workout with same poundage I would expend more fat due to my more muscle having self But don't rely on supplements... Hard work is going to get you in shape. Hard work and discipline. Your diet will make up 80% of it. You grow outside the gym, not in it. Timing your food is important. And as for your question on creatine, yes take it. It helps your muscles recover ATP. I personally take it pre and post. If you have any other questions feel free to pm me and I'll be more than glad to help you.

[cb714]

Thanks, I think I'mma try and talk to a nutritionist and get a proper life style Do you all actually log your daily food intake and count carbs? or do you just get a good diet and keep to it?

Honestly... I used to but not anymore. I can kind of play it by ear now since I've been doing it for a while. You should write up a diet plan though until you start getting to know exactly how much each meal has. It's a bitch at first but you become accustomed to it and then it just becomes habit.

[Graco]

Eat lean, high protien, aswel as a simple routine and lots of sleep, you will see gains

[Bonaparte]

Dude don't go down that road. Creatine is very dangerous. What are your stats? And I would consider getting a full physical before starting a cycle of creatine. Also are we talking mono? I had a friend who did mono, he got really good gains but at the cost of what? He recently ODd on it and left a wife and two kids without a father. Creatine. Not even once.

Well played, sir. Lol

[cb714]

I respectfully disagree with empireants901. Creatine, in my opinion, is not worth the money for the little you get out of it. A solid diet with a solid workout routine and plenty of rest will give you all you need until later one day when you reach your peak and are ready for some gear.

[empireants901]

I respectfully disagree with empireants901. Creatine, in my opinion, is not worth the money for the little you get out of it. A solid diet with a solid workout routine and rest will give you all you need until later one when you reach your peak and are ready for some gear.

I never said it was required. I take it, and yes it is a small difference but I prefer it and would recommend it. Hard work and discipline and keeping your diet in check is the most important aspect of it all.

[AD]

I never said it was required. I take it, and yes it is a small difference but I prefer it and would recommend it. Hard work and discipline and keeping your diet in check is the most important aspect of it all.

I agree.

Most studies that i have come across seem to say that creatine does make a difference. Only time it didnt work is when taken by 'non responders'. These are people who eat a lot of meat daily and are getting the max amount of creatine from meat already.

Of cos a great diet is most important. But if you're not sure if you're getting enough creatine, some supplement won't hurt.

[empireants901]

I agree.

Most studies that i have come across seem to say that creatine does make a difference. Only time it didnt work is when taken by 'non responders'. These are people who eat a lot of meat daily and are getting the max amount of creatine from meat already.

Of cos a great diet is most important. But if you're not sure if you're getting enough creatine, some supplement won't hurt.

Well said. I'm thinking it is up to OP to decide whether or not use it. Be your own guinea pig, if you take it and think you're better with it then continue. If it makes no difference after awhile then discontinue it.

[< <Samson> >]

I would say creatine does 3% compared to the rest we do.

Damn close to jack shit, might settle in the kidneys though.

[AD]

Mol Cell Endocrinol. 2010 Apr 12;317(1-2):25-30. Epub 2009 Dec 22.
Effects of oral creatine and resistance training on serum myostatin and GASP-1.
Saremi A, Gharakhanloo R, Sharghi S, Gharaati MR, Larijani B, Omidfar K.
Source

Department of Sport Science, Arak University, Arak, Iran.
Abstract

Myostatin is a catabolic regulator of skeletal muscle mass. The purpose of this study was to determine the effect of resistance training for 8 weeks in conjunction with creatine supplementation on muscle strength, lean body mass, and serum levels of myostatin and growth and differentiation factor-associated serum protein-1 (GASP-1). In a double-blinded design 27 healthy male subjects (23.42+/-2.2 years) were assigned to control (CON), resistance training+placebo (RT+PL) and resistance training+creatine supplementation (RT+CR) groups. The protocol consisted of 3 days per week of training for 8 weeks, each session including three sets of 8-10 repetitions at 60-70% of 1 RM for whole-body exercise. Blood sampling, muscular strength testing and body composition analysis (full body DEXA) were performed at 0, 4th and 8th weeks. Myostatin and GASP-1 was measured. Resistance training caused significant decrease in serum levels of myostatin and increase in that of GASP-1. Creatine supplementation in conjunction with resistance training lead to greater decreases in serum myostatin (p<0.05), but had not additional effect on GASP-1 (p>0.05). The effects of resistance training on serum levels of myostatin and GASP-1, may explain the increased muscle mass that is amplified by creatine supplementation.



i would say the difference must be more than "3%", else it wouldn't be considered statistically significant.

[AD]

Journal of Strength & Conditioning Research:
Original Article: PDF Only
Effect of Recovery Interval on Multiple-Bout Sprint Cycling Performance After Acute Creatine Supplementation
COTTRELL, G. TREVOR; COAST, J. RICHARD; HERB, ROBERT A.
Collapse Box
Abstract

The purpose of this study was to examine the effect of varying recovery intervals on multiple-bout, short-duration, high-intensity cycling efforts of adult men supplemented with creatine (Cr) or a placebo (Pl). Thirty subjects underwent 3 trials of a maximal cycling protocol (T0, T1 T2). T0 included Vo2max testing and familiarization with the sprint cycling protocol. T1 consisted of 8 15-second bouts of sprint cycling exercise. Subjects were randomly assigned to recovery interval groups (1 minute, 3 minutes, 6 minutes), and Cr or Pl groups (0.3 g[middle dot]kg-1.d-1). Posttesting (T2) took place 7 days after T1 and consisted of an identical protocol as during T1. Changes in mean power (MP), peak power (PP), and fatigue index (FI) were compared between trials. MP was significantly increased in Cr 1-minute, Cr 3-minute, and Pl 6-minute groups (p < 0.05). Significant PP increases were demonstrated in Cr 1-minute and Pl 6-minute groups (p < 0.05), and FI significantly increased in Pl 1-minute group (p < 0.05). Results indicate that Cr supplementation is effective in improving recovery from repeated sprint cycling performances when the recovery interval is of a short (<6 minutes) duration.

(C) 2002 National Strength and Conditioning Association




here's another article. but its for cycling, not bb.

[< <Samson> >]

Possibly more than 3%, but I used it off & on damn near forever. How about 3% compared to AAs. . . lol

[AD]

if you are eating a beef steak everyday, your body creatine levels are probably already maxed out. that may be why the supp didnt work for you. and that probably applies to most members here, who have a reasonably good diet.

but for a beginner, the difference may be more obvious.

[< <Samson> >]

if you are eating a beef steak everyday, your body creatine levels are probably already maxed out. that may be why the supp didnt work for you. and that probably applies to most members here, who have a reasonably good diet.

but for a beginner, the difference may be more obvious.

Makes sense. . . .Never even thought of that one.


Good point!

[fanof]

hahah empireants you first post cracked me up.. the poor guy probably read it and took the advice in all seriousness lol