supplement advice

Hi guys,

my gym monitor said me to start drinking creatine and some protein.

Creatine is cheap but protein is a little bit too expensive...

is there any way to make a similar protein shake with common ingredients(eggs, milk fruit etc...)?!

this stuff affects Penis Enlargement?

I´m thinking in a month or two to buy some L-arginine but it cames with Ornitine.. is this bad?

thanks

your goals dictate what you need.
Protien is a must.
I never liked creatine.

I don´t need to be BIG just to look and feel good.

My gym monitor said that protein is to feed the muscle and it help to get big but not too much, is this true?

I need creatine because my sport need power and strenght and they say creatine is a must for this... true??

thanks

For me creatine worked more than well. I started benching 10-15kg more after a month and after I stopped taking it I still bench that weight - 1 rep with 90kg and 6-8reps with 75kg. I'm 17 years old, and I weigh 69kg. So what I'm trying to say is Creatine works, at least for me it did and everyone I know who has tried it. Also protein is good but I prefer BCAA amino acids. You don't have to make a shake - my protein shake consists of water and protein powder = nothing special... All you have to do is eat properly if you don't want to spend more cash - e.g. 5-6 times a day and eat foods high in protein and carbohydrates if you're bulking. The best food to eat is meat, fish, eggs etc... Also the best way to take creatine (powder) is to put it in like 200-300ml of water and put 2 spoons of dextrose (that's powder glucose).

P.S. Sorry for my bad english.

Damn rewave I wish I was that smart about training when I was 17, good advice.

Yes protein matters, no it doesn't have to be supplemental. Infact the protein which would be most beneficial towards growing muscle is food protein that comes from whole foods then comes supplemental protein then meal replacement and worst case protein bar protein.

It is true that most people don't get enough protein to see enough results in the gym, its not however true that they need protein powder. Unfortunately most of the sources for information on bodybuilding/fitness nutrition earn most of their profit thru protein sales. So they will tell you that you NEED it. You DO NOT need that expensive protein powder! It's usefull to have around for those rare times when you can't get whole food protein in your body (travel, lazy etc...). But its not needed, never EVER ever needed. Infact its not even preffered.

Are you counting calories? Just make sure you're getting about 1.5-2g of protein per kilogram of bodyweight. That is sufficient, more will only contribute towards extra calories.

Whey protien works out cheaper than whole food if you do the maths,don't buy the big brand names they have to add the cost of advertising on to there products.

I buy my whey in bulk and unflavoured.

As soon as you wake up and postworkout whey protien in water is your best choice because of its fast absorbtion rate.

quijjiboo said:

Damn rewave I wish I was that smart about training when I was 17, good advice.

Click to expand...

quijjiboo 10x man I'm flattered

Alek said:

Yes protein matters, no it doesn't have to be supplemental. Infact the protein which would be most beneficial towards growing muscle is food protein that comes from whole foods then comes supplemental protein then meal replacement and worst case protein bar protein.

It is true that most people don't get enough protein to see enough results in the gym, its not however true that they need protein powder. Unfortunately most of the sources for information on bodybuilding/fitness nutrition earn most of their profit thru protein sales. So they will tell you that you NEED it. You DO NOT need that expensive protein powder! It's usefull to have around for those rare times when you can't get whole food protein in your body (travel, lazy etc...). But its not needed, never EVER ever needed. Infact its not even preffered.

Are you counting calories? Just make sure you're getting about 1.5-2g of protein per kilogram of bodyweight. That is sufficient, more will only contribute towards extra calories.

Click to expand...

True! The main thing supplemental protein is good for is if you don't have the time or ability to EAT the needed times a day and quantities of food. The most important thing to know is that YOU WON'T achieve GOOD results by taking any supplements if you DON'T EAT enough and the right types of food. I think that 1.5g is not enough though maybe around 2g protein per KG is good. Also you can't actually grow big if you take for example 30g carbohydrates so they're a key figure in bulking too...

rewave said:

I'm 17 years old

Click to expand...

This is a typo right? Don't you men 18?

Hi guys,

I bought today my stuff:
750g fitmaxx protein
500g creatine
770g hydro (drink)

all 42.74€ (a little less in dolars)

I´m thinking in take creatine in the mornig and before training and protein (with light milk) after training.

is ok???

thanks

PS. my friend told me that creatine increase sperm load, true?

tomi said:

PS. my friend told me that creatine increase sperm load, true?

Click to expand...

Never heard that one...

DLD yep just saw it

tomi said:

Hi guys,

I bought today my stuff:
750g fitmaxx protein
500g creatine
770g hydro (drink)

all 42.74? (a little less in dolars)

I´m thinking in take creatine in the mornig and before training and protein (with light milk) after training.

is ok???

thanks

PS. my friend told me that creatine increase sperm load, true?

Click to expand...

This is your first time taking creatine right? I don't know where you've read how to take it but creatine is preferred to be taken in this way:

1 week - 20g (4 times a day x 5g)
2 week - 15g (3 times a day x 5g)
3 week - 10g (2 times a day x 5g)
4 week - 5g (1 time a day x 5g)
5 week - 5g (1 time a day x 5g)
6 week - 5g (1 time a day x 5g)
7 week - 5g (1 time a day x 5g)
8 week - 5g (1 time a day x 5g)

Sort of like a steroid cycle . Of course the dosages depend on how much you weigh. This is the way I took it. When you take creatine only one time a day it's best to take it after training. When you take it several times a day you have to split it as I've showed you a number of times a day x 5g. You should take the protein like 30min - 1 hour after training. I think that's the best time to take it and I've always used it like that. I doubt that creatine will increase your sperm load. It just has nothing to do with it... Good luck !

Creatine and protein supplements are both for strength/mass gains. If you just want to get in shape and be healthy you shouldn't need either. If you do take creatine, make sure you are really working out. Don't take it and then skip your workout.

You're saying it as if he'll gain 10kg with creatine/protein and start looking "huge" . They are not used only for bulking but for sustaining weight - EVERYTHING depends on the diet... He also said that he'll use it for strength so... I forgot to point out another good thing about creatine - you feel full of energy all they long which is great especially if you're training sports etc. BTW I don't see what's the problem with taking creatine and "skipping" training because creatine is taken EVERYDAY and I don't think there's one guy on this planet who trains from monday to sunday because that's absolutely stupid as you'll never see gains this way because you'll overtrain 100%. Creatine is taken even on rest days.

thanks rewave.

My weigh is 65kg is that dosage ok?

The only time you really "NEED" a supplement type protein is directly post-workout. If you are trying to gain size you need about 30-50g of WHEY protein (preferably Isolate) and about 80-100g of simple carbs (from maltodextrin and/or dextrose). Adding this post-workout shake will present you with a huge benefit. The reason whey is so beneficial at that point is the speed at which it is absorbed into the body, your body desperatly needs amino acids from protein and also a soruce to replenish muscle glycogen (the carbs I mentioned).

As for creatine... the only *real* effect is an increase in energy. Creatine is naturally present in the body in small amounts and it used for cellular energy production. When I'm on a creatine cycle I have a noticeable endurance increase, meaning I can get that 1 last rep in when I wouldn't have been able to otherwise. The increased load causes increased muscle development.

Otherwise... eat alot of egg whites, drink alot of milk, and toss in some lean red meat if you can (great natural source of creatine and arginine).

PS: I won't touch creatine mono personally... makes me bloated and hurts my stomach. I really recommend something like Dymatize Xpand which uses Tricreatine Malate and Creatine-Ethyl-Ester. It also contains various other beneficial cell volumizing / training energy ingredients. Similar products include SAN V12 and ISS Satur8 (although these don't contain any of the CEE I mentioned). Out of the 3 V12 tastes the best but I prefer the effectiveness of Xpand over them all.

tomi said:

thanks rewave.

My weigh is 65kg is that dosage ok?

Click to expand...

Yep I think so.
**OFFTOPIC**
Great post arawndark. You definately have a lot of experience. Is that you on your avatar? How much do you weigh, how tall are you? How much do you bench? Just curious

rewave said:

Yep I think so.
**OFFTOPIC**
Great post arawndark. You definately have a lot of experience. Is that you on your avatar? How much do you weigh, how tall are you? How much do you bench? Just curious

Click to expand...

Yessir, the avatar is me. I'm actually not all that big, but I am a power-lifter as opposed to a body-builder, 178 lbs at 5'10" tall. To avoid shoulder injury I don't max on flat bench anymore, but I put up 130 lb dummbbells in each hand for 4 reps on dumbbell bench. And on what I consider a better mark of strength, the dead-lift, I lifted 425 lb for 5 reps yesterday.

If you need any more help lemme know

Dudes you ROCK!

Thanks for helping me!

Is 8 weeks a good creatine cycle? How often should I make this cycle?

My sports season starts march and end november. As I said before I need lots of energy and power. I don´t need to increase my mass too much. just to have a nice body and strenght/energy/power to make my races.

Another doubt.. If I want to reduce my fat % with somethin like l-carnitine is ok to make it anytime?

sory for so many doubts but I´m just starting!!

I don't know man you look big Yeah I got a little problem with my left shoulder too. I've recently started doing the deadlift and I do 5-6 reps with 110kg = 242lb. How do you actually do the deadlift because sometimes I do it with my legs straight (as it pumps my back thighs and gluteus A LOT) and sometimes not? How long have you been training to get to 425lb which really is an amazing weight? Have you ever used roids? I'm asking you so much questions because I see that you know your stuff man and I've got so much to learn

tomi said:

Dudes you ROCK!

Thanks for helping me!

Is 8 weeks a good creatine cycle? How often should I make this cycle?

My sports season starts march and end november. As I said before I need lots of energy and power. I don´t need to increase my mass too much. just to have a nice body and strenght/energy/power to make my races.

Another doubt.. If I want to reduce my fat % with somethin like l-carnitine is ok to make it anytime?

sory for so many doubts but I´m just starting!!

Click to expand...

I think that 8 weeks is optimal and after that you shouldn't take creatine for 8 weeks and then you can start taking it again. What sport are you training? About your other question - yes l-carnitine is good stuff - it increases your energy and stamina. Maybe you should get a fat-burner too but a low-carb diet is the most important thing