Spring is upon us once again. Two months ago I started a weight training regiment that has produced excellent results. I cut out all junk food and sodas. I began using Whey Protein supplement shakes and Creatine. One shake in the morning, one after workout, a sensible dinner usually fish or meat ( but not on Friday's because of Lent) and one before going to bed. I loaded on Creatine for a week taking 20g a day for the first week. Then a maintenance of 10g a day after that usually 5g before and 5g after workouts. I began this regiment in order to get in shape for the upcoming baseball season. All my coworkers and teammates have notice a big difference in my physical appearance. This combo has worked for me like a charm. I am very pleased with the results, I have lost weight and I gained 12 Lbs of muscle. So what are you doing to get in shape? what supplements work for you? Describe your work out routine, weights training, or other exercise regiment that works for you? Helps to have a friend and trainer...Thanks Mike. Raf
Congrats buddy Been on the road a lot lately, so its been tough to eat right.........and what I usually do to get back into the swing of things is this: 1) Nothing but fruit and water before 10am (a banana + other fruit every morning) 2) Oatmeal at around 10:30 am 3) Healthy lunch around 12:30 pm (try to eat most of my daily carbs at lunch or as early as possible so they get burned off throughout the day) 4) Light snack around 3:30, usually almonds 5) Workout, treadmill + weights......or outdoor activity 6) Dinner with vegetables, followed by fruit and maybe a healthy dessert Some foods that really help with getting in shape: 1) Pineapple, Banana, Orange 2) Oatmeal 3) Salad, cabbage, carrots 4) Turkey 5) Lean meat 6) WATER, lots of it It helps that I stand all day while I'm working, and I also walk mostly everywhere I go downtown. I also try to take the stairs when possible instead of escalators and elevators.
Well... I never stop working out or get "out of shape". I've got different rutines and supliments depending on that I'm trying to do. Theres the "maintain" diet and workout plan, the "slim up" workout and diet and the "BLOW UP!" workout and diet. One thing I HATE is creatine. The first time I tried putting on weight and getting big I used nitrotech hardcore which was full of creatine and plenty of other crap. I put on 20lbs in a month. Sure, I put on some muscle but its mostly water weight and its just not worth it. Some people sware by it but I absolutely hate it. I dont see any reason in getting all round and mushy to put on muscle. As for my normal everyday maintance I start my day with a good multi-vitamin and suplement it with an extra 500mg of C to bring the C up to 2000mg a day. I also take 1g of arganine and 1g of ornithine in the morning. I eat salads for lunch alot of the time although it doesnt really matter. I'm very active and can eat just about anything without putting on weight unless I want to. I hit up the gym between lunch and dinner every day. After the gym I drink Nectar which isnt sold by many venders. Its a whey isolate with 23g of protein per scoop and only 90 calories. One scoop of that in 10oz of water. shower, shave. and then dinner. I'll usually have some green tea after dinner to aid in digestion and take another 500mg of both argenine and ornithine. For putting on weight and muscle I suggest pre mixed muscle milk. Its delicious. The most effective thing I have ever done is the 1500mg a day of ornithine and argenine. They are both natural amino acids that together help stimulate natural growth hormone production.
I'm glad to see that Raf is doing well and making great progress with my tips and suggestions. I know I should have never gotten out of shape to the point I am and have started making some serious dietary changes to get back in the game. Seeing a good friend motivated really helps too. I used to be big in to powerlifting and have pretty much done a lot of the mass building diets and supplementation out there. Since I was never in to it for that "cut" look, creatine was always a staple for my program along with high protien intake, glutamine, and several others. When I was at my peak was also taking Androstenedione before it caught all the bad press and eventually went off the market. At that time I was around 265 body weight with a 560 bench and 750 squat. Being young I still had lots of room to build on until the health problems kicked in. I tore my left shoulder doing a heavy military press and also developed a pretty severe case of sleep apnea. All that time I thought I was living a healthy lifestyle and my doctor pretty much told me I was killing myself. That's how I fell out of it. Now that I'm older and wiser I'm starting to work on making the changes to get back to where I was, only not taking the risks I did before.
Congrats Raf ! Welldone ! you can take pride in taking care of your body most certainly ! others will notice it fine.. but thats not the goal. there is no price for your own health. Im not so sure the amount of creatine your doing is healthy ! did you research how much creatine is ok a day ? I just do a tea spoon full with my whey shakes. I did read up you cant do creatine for ever you have to be like a week off on it. Im taking L-Glutamine with the whey shakes aswell so its a cocktail of L-Glutamine and Creatine my whey proteine has little to no carbs I add carbs myself by eating bread. or pasta. to bad you didnt post in this thread we kinda keep all our gymn results there -> http://www.theshaveden.com/forum/showthread.php?p=70175#post70175
Yeah I am cycling. I'm on for two months off for two weeks. I also did research and the levels I am taking are within normal range, one teaspoon is equal to 5g. I want to mention that you have to drink a lot of water when doing Creatine. I am drinking my 8 glasses of water a day. I also get my carbs from bread. To verify that you are hydrated properly your urine should be about the color of straw or less not any darker. Also as a disclaimer, "Anything that is mentioned here in this thread is not a recommendation, nor approved by the FDA, nor are any of us medical professionals. Before you start any training consult your physician". I will not suggest that one product is better than another. What works for me might not work for you. Do your research and work hard. I did. Creatine is one of those things much like shaving it will work for some others will hate it. All the research I did had the same conclusion, if done properly it can yield good results. well I guess we can post daily routines and weights to keep track. Raf
Seriously gents, I had lunch with Raf and Mike last week and noticed something different about Raf. I could not put my finger on it until I read this thread. Raf has developed his biceps and whatever ceps there are. Kudos Raf!
If your all about the end results than creatine may not be bad. Yes, it needs to be cycled like anything else. To me it seems like way to much and anti-climatic putting on all the water weight to help you build muscle and than dropping it all to try and get cut. Better buy some cocobutter with that creatine. Sweet way to get stretch marks.
