Few creatine and carbohydrates questions...

[Turkish]

First of all, I'm a well built guy. I'm 6'3" and around 210 lbs with around 12% BF.

Anyways, I have been lifting on and off since high school but I recently had my longest break: 6 months without lifting. I went back to lifting 2 weeks ago and I've been progressing well.

This part is about creatine:
My question is, although I've used protein shakes before, I never used creatine. I know there are no long term studies regarding its side effects but I'm not that worried about it. Afterall, with enough water consumption, your kidneys should be fine. What I'm curious about is how much water is enough? I know that an average person should consume around 2 liters of water per day (which is a bit more than half a gallon?) but I'm trying to drink 1 gallon per day. If you've ever used creatine before, do you think this is enough? I'm using the micronized creatine from AST sports and it went gold on BB.com.

This part is about carbohydrates:
I'm on a 50% Protein, 45% Carbohydrates and 5% Fat diet. Through the years, I found out this works out the best for me. It helps me stay fit and eat healthy (at least that's what I've thought). Anyways, I've reading up on carbohydrates (the complex ones) and I decided to avoid bad carbohydrates and simply try eating the good ones. I don't consume sugar (other than a bit of grapejuice pre workout to boost my energy level) and never consume any heavily processed food. My question is, what are some good carbohydrates? I get plenty of fruits and veggies but I am wondering what you suggestions are?

Maybe Koing can help me out on creatine and Eli on carbohydrates (he seems to be knowledgeable about food)

THanks

 

[Koing]

Creatine = gives you a 'boost' so you have more 'training capacity' and so you 'recovery' better and then can then 'lift more/ better' because your recovering better. Basically like what most BB with their steriods and such. It doesn't just get you HUGE and muscled. You STILL HAVE TO DO THE WORK but it lets your 'recovery' be better so you can lift better when you ARE TRAINING and you just recover better.

Some people get 'bloated' and or get cramps. Some don't. Just drink your normal amount and see how it AFFECTS YOU. I have not done creatine as I'm training fine without it. May do a few weeks of it next year or so or whenever I think I am at a slump.

Bro has tried it. He got some cramps but his training went up.

Carbs imo it is too based on the GI. REMEMBER when you eat food it isn't JUST rice on it's own or other high GI foods. You also eat it with MEATS and VEG'S which has fibre. This slows the absorption of the carbs in to your blood stream and your insulin stays more constant then a big spike and a crash after it.

Just keep eating 'food' and the less processed and junk food is better.

Just eat a lot to bulk or less if you want to lean down a bit. Simple as that.

And your a lifer?! Only a year and a half here?! Crazy.

Koing

 

[Koing]

Side note your doing great man. Good bf% so if you want to REALLY cut the only answer is to eat even less junk/ processed/ deserts that you are eating NOW.

REMEMBER most people PEAK for their bf%. Most BB/ photo pics are PEAKED and some have really nice lighting to show muscles and some even edited to 'accentuate' etc. So basically for most people unless you do not eat a lot of food you won't be able to sustain a 'true' sub 10% bf for a REAL AMOUNT OF TIME. Keeping a bf% for a few months isn't really keeping it. Keeping it week after week for a year is the start and most can't.

OR just do more cardio work and eat the same or cut down. More cut down = faster the results.

Just depends on what you want from 'your' training.

Koing

 

[Turkish]

Thanks Koing.

I don't know if it was because of the creatine but I got some cramps today. I started taking it yesterday. I'll see if it continues. I'm trying to drink a gallon of water a day. Around 3.8 Liters I think.

I think I know what you mean about cabrs. Fruits & Veggies ar elow in GI, right? I'm thinking brown rice may be something else low in GI (a good carb)?

I'm 6'3" and 210 lbs and try to eat around ~2500 calories a day. I basically don't eat any processed food (well, I guess Tuna is processed a little )

Yeah I'm a lifer, my 2 summer PPD average is like 100

I'm still in school and taking maximum credits (actually overload, 19 is the max and I'm taking 21 with special permission) but I'm trying to get as much cardio as I can. Try to get on cardio 3-4 times a week, ~600 calories on each. Thanks for all the good stuff. Lastly, what do you think of green tea to increase metabolismic rate?