Creatine Loading, Toning

x_rated_mo · Post by **x_rated_mo** » Mon Jun 11, 2007 9:33 am

Should i do 4 days of 15g of creatine last 4 days of cutting cycle, or first 4 days of bulking cycle? Do they do the loading cuz it takes time for the creatine to go through ur system?
and whens the best times to take it? (if 10g a day) i was thinkin in the morning once5g, and post-workout once5g .. the thing is i cant figure this out bcause i'm not 100% sure wat creatine is. if it was protien, i would have had an easier time .. if it just gives u energy, then postworkout would be useless--right ?

and for current program, i'd like to tone .. lets use chest as an example .. should i do 4 sets of 6, or should i continue 3 sets of 10? i'd like to ultimately TIGHTen the skin .. or do sets/reps have nothing to do with it?

by the way, diet is in check, i've calculated everything based on a 500 calorie deficit

Boss Man · Post by **Boss Man** » Mon Jun 11, 2007 10:16 am

Take Creatine on the Bulk. No point getting Water retention on a Cut.

If you want ot maintain do it this way.

1. Scoop after workouts.

2. Second scoop before bed, but this needs to be 6 hours afterwards, so if this is not the case at bed, take it in the morning.

x_rated_mo · Post by **x_rated_mo** » Wed Jun 13, 2007 1:45 pm

if i want to maintain what ? %? thats the only thing i'd like to maintain, id ont think i want to maintain muscle on a bulk...... (i wanna build muscle)
yeah, i take whey scoops after workouts and in the morning

were u talkin bout creatine? because i think i'd take creatine in the same times too, except the creatine drink first, then the whey after it..

is it good to mix it just with water and a spoon of sugar? i herd alot of rumors about wat to mix it with

and what tones better, lifting heavy or lifting normal (3 x 10) ..

swanso5 · Post by **swanso5** » Wed Jun 13, 2007 5:09 pm

- creatine won't help for leaning down
- try 2 sets of 6 to maintain strength than 2 - 3 x 10...do flat bb becnh for strength and a db bench variation for the other
- maybe add 1 x 20 as a super set after last db bench set simply to make you feel good
- are you leaning or bulking??? i'm confused now
- clean diet "tones" better

Boss Man · Post by **Boss Man** » Thu Jun 14, 2007 8:14 am

Yes I was talking about Creatine when I said about maintaining.

You can mix Creatine with water, but supposedly, better upload comes from mixing in a simple sugar source, like Grape juice for example.

x_rated_mo · Post by **x_rated_mo** » Fri Jun 15, 2007 11:49 am

bulking cycle was supposed to start on monday, and go on for 3 weeks, but a change of plans has occured--i'm travelling on the 25th, and i already did 2 weeks of cutting, so i decided to go on a strict bulking cycle for the remaining time until the 25th and get some bulk on body.
-i didnt get the whole superset concept.. can you explain what that is to me?
-i see, so since a clean diet tones better, i suppose i'll have to stick to the limits on the carbs (high glmx indx atleast) and the basic principles of cutting diet, but just eat more to raise the calorie intake. right?

i do find difficulty getting all the calories in me since i'm not a huge eater, but i'm consuming about 300-400 calories more (2000-2100)

OH one more thing, i committed a sin, I KNOW I KNOW

i wasn supposed to eat at KFC with friends, but i only had 2 pcs of spicy chicken along with medium fries, which i'm guessing is around 1000-1200 calories, can i not eat anything for the restof the day and do HIIT to the problem? (i have big breakfasts so dont worry about remaining calories)

Boss Man · Post by **Boss Man** » Fri Jun 15, 2007 1:48 pm

Regards loads of KFC, no don't then skip meals. Get your food back on track, or you whack your body full of Calories, then starve it and force it to energise off muscle, so you're just going to make your Metabolism go all over the place, for several hours. If you balls up big time like that, when you're on a good diet, you should always get the nutrition back on track A.S.A.P. not skip meals, or cut Carbs, or any of that other risky stuff.

You're not going to compensate for a problem you made, you'll just make it worse.

swanso5 · Post by **swanso5** » Sat Jun 16, 2007 12:14 am

- supersets are when you do 2 exercises back to back with no rest so after your last set of heavy bench presses go straight to an isolation type exercise for the chest and whip out a quick 15 - 20 reps to get a "pump" just to make you feel good as it won't really do anything else other than that
- yes same cutting stuff s before but if still not happythan you'll ave to improve more on diet, increae activity or both
- train more, harder or both and you'll wanna eat more
- i had a bender last weekend as we had a long weekend over here and had this at 5:30am after a midday start on the piss: fillet burger, large chips, 6 nuggets, 1 peice of chicken, wtaer and then went straight to bed...no harm done though and no guilt...eat shit when yu want to but do everything else right and it won't matter

x_rated_mo · Post by **x_rated_mo** » Sat Jun 16, 2007 9:06 am

ohhh thats what they are, so can i say that i superset chest exercises with biceps and shoulder exercises with tri? cuz thats wat i do durin full body workouts
i dont though superset chest exercises with other chest exercises, if thats wat i should be doing
-hmmm, i would love to train more, the problem is though, if i'm ttooo active, it'll interfere with bulk, and i can do weights more then once a day because muscles get exhausted like hell during a single workout

whoa, quite alot of food, but i'd have had no problem neckin all that, they\re all pretty delicious grub

so there really isnt a problem with eating around sleeping time. i see..

Boss Man · Post by **Boss Man** » Sat Jun 16, 2007 11:17 am

x_rated_mo wrote: so there really isnt a problem with eating around sleeping time. i see..

Might be, might not be.

Remember sedentary activity still burns calories, or even active people could watch TV for 3 hours a day, and possibly gain weight.

Calorie storage is determined mostly by things like, whether someone is or Female, body type, e.g Ectomorph, Mesomorph, Endomorph, and also calorie consumption.

If you eat too many calories at night, even from healthy food, your body may well ingest more calories, than it can adequately burn, causing storage of some excess.

So it's about portion and food type control when you eat before bed.

Also some people can get disrupted sleep patterns, eating Carbs before bed, though many don't, so I'd say that's not really a problem.

x_rated_mo · Post by **x_rated_mo** » Sun Jun 17, 2007 1:48 pm

ohhhh yeah, i guess u have a point
whoa, i've never had a sleeping pattern or anything to do with improper sleeping (xept for this matress--u could literally dive into it--killed back) but yeah, i dont really eat directly before bed, but i do eat at night though .. and problem is snacking sweets at night while i'm watching desperate housewives (haha)

Boss Man · Post by **Boss Man** » Sun Jun 17, 2007 3:52 pm

I'd actually say the sweets are less of a problem than Desperate Housewives.

I bet that causes the sweet consumption doesn't it. You start watching D H, then get teary eyed, and need the sweets to comfort yourself

.

swanso5 · Post by **swanso5** » Sun Jun 17, 2007 8:47 pm

- there is a problem from eating late but ebery once in a while is not gonna hurt..it's better to eat shit than nothing

- best to superset movements not muscles such as bench press/push and rows...pulldowns/pull ups and shoulder presses...tri and bi...not so much for lower body if your doing deads and/or squats

- i would cry watching eva too

Creatine Loading, Toning

Creatine Loading, Toning

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