Originally posted by: dmw16
I went on a diet and excercise routine about a year ago. I was about 290lbs. Now, after eating right and excercising 4-5 days a week I've gotten down to a lean ~190lbs. I am 5'10" and a bigger build (think large running back type). Anyway, I am trying to pack on a bit more muscle and I was wondering if anyone here has used creatine?
What I really want to know is if an hour at the gym 4 days a week is enough to make use of the creatine? Are there negative effects if I dont work out 'hard' enough?
thanks.
Nice weight loss...I just had gotten down to 195lbs @ 5'11" from about 220...got injuried outside the gym and have to take another 2 weeks off (2 months total), back up to 210.
Creatine is tricky as not all people have the 'receptors' for it to put it in layman's terms.
It works well for me...if you don't notice it helping try the more expensive CEE. I tried both and they work equally for me. I get a nice pump and my endurance/recovery seems improved.
More important than all of this is nutrition and eating right. Protein is key. I love Optimum Whey and it's cheap. Also make sure you are getting all your vitamins and essential fatty acids (take a basic multiple vitamin, all are great; I like AST's and if you sign up you can get 2 for 1 on any of their products for your first order).
I take alot of other vitamins too and a joint pack (animal flex). Some of it may be just a placebo effect, but I feel if I don't try to do something for my joints I am heading for a bad future. I have been using it for 6 months and my nagging knee issue and arm I screwed up have felt much better....it could be just the training though.
check out bodybuilding.com esp the fat loss sections. If you are over 35, they have a section for us getting lower in the testosterone production.
Pre-workout I use NO products and post work out take some creatine with my post workout shake (a 50/50 malt/dextrose mix and whey protein with some creatine mixed in).
With many of these products esp. Creatine Monohydrate...cheap is usually just as good as those much more expensive...I used Primaforce CreaForm.
www.bodybuilding.com has an excellent store and ships usually the same day even if you order late.
45mins to 1 hour is as long as you want to spend on a workout (assuming you are not talking and going solo)....90 mins is pushing it. You want intensity and big lifts.
5x5 programs work great for many people...I don't respond to them well as I have a lot of slow twitch muscle I think. I shoot for 4-8 reps and get nice gains at about 5-6 sets.
In 6 months everyone was commenting me regularly on my fitness. They are in my court now too as I have gotten a little flabby being hurt.
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