question: when cutting, I presume you come off the creatine so your body can draw energy from your fat reserves rather than the creatine. not sure so wondering...
If i was on a cut, i'd personally stay on the CEE, but if im retaining water as you can do with creatine then i'd gradually take it out of my diet.
What works best for you i suppose.
i didnt know your meant to take creatine in the morning, mines says straight after a workout and before you sleep =/
In the morning on non-workout days, immediately after workout on workout days.
Either way, it needs to be taken with dex/maltodex.
Also, no need to take creatine out whilst cutting, it'll help maintain strength which is important, and it doesn't hinder fat loss.
why? whats dex/maltodex do?
dextrose and maltrose are simple carbs which help move the creatine in the blood straight to the muscles where its more likely to be absorbed than if it is left to its own devices i.e. no carbs with it. thats what these overpriced products like CellTech do - they combine creatine and carbs, something you can do yourself much cheaper.
thanks for the replies guys, i think ill stay on it for a bit and see how it goes. it'll save me reloading again.
ah yes mine contains maltrodextrose already, cool stuff
damn! didn't know they did sugar free jelly for dessert. gotta get me some of that...how much glutamine do you take a day? i get 15 grams from my mixed protein shake. i think thats enough right?
1600kcals is very low, how tall are you?
meh cardio is boring as hell. did some today and 30 mins on a treadmill seems like an hour rather than the puny time it feels like when lifting. so cut your cals you fatty...
Narbie, Im 5ft 7. Weigh 185lbs, body fat guesstimate around 14-15%, top 4 abs show when tensed, then they just look fuzzy when relaxed but you can still see a hint of them lol. Ah well, least Im on the way there.
Currently getting about:
250g protein = 1000 cals
75g carbs (only from brown rice, wholemeal pitta, and shredded wheat)= 300 cals
Have no idea on fat, its included in the mackarel, sardines, olives so perhaps, maybe 40 odd g? = 360 cals
Brings it to about 1660 cals, oh yeah plus 3 servings of jelly, 1/4 pint each serving with milk, perhaps 15 cals?
1705 cals I reckon.
Yeah sorry not 1600 cals then, 1700 cals.
Cardio at least half hour mon-fri, 4 x weight training. Mon, weds, fri am empty stomach (or just a bit of glutamine), tues and thurs pm.
Giving it another 4 weeks before tweaking again, trying to lose minimum of 0.5% bf per week.
Can someone help me with a buking diet. What percentage of fat, protein, carbs do people think is best?
i find it hard to work out percentages in my diet so i stick to the 1-1.5grams protein per pound rule and keep bad fats to a minimum. the good fats you'll get anyway from eating lots of healthy food so i don't count. carbs is difficult, but i dont take any about 2-3hrs before bed but definitely take a ****load before any workout. sure some of that may not be used and may then be stored as fat, but thats the (small) price of bulking, since its better than having too few carbs and going catabolic.