Need help regarding workouts and nutritions

[ashrobo]

Hi all,
I need some help here. I was simply stumped by the amount of info. that could be found in the web and I needed some personal advice.

Regarding Nutrition:

Just wondering if Creatine has any side effects concerning females? Need some more info. 'bout it b4 trying..

Should I convert to Protein powder instead of relying on Protein drinks? It helps to save money.. :D

Regarding Workouts:
Pretty confused here.

I've got 2 gym workouts per week for my sport and am thinking of going to the gym on the other days to work on my other muscles but I haven't got any idea what to work on each time I go to the gym on my own.
I do biceps curls, squats, seated row, shoulder press, bench chest press, lats upright row, barbell triceps curls for my sport training. Any advice on what I could do on my the other days?

Hope to receive some replies soon.

Cheers,
Ashrobo (=

[Sweetness]

There is alot of nutritional info right here on bodybuilding.com, just have to take some time, and go through it all. Unfortunately ther are no easy answers, but its well worth the effort to research. I personally have not had any adverse effects from creatine, but everyone is different. I've heard some women complain of water retension\bloating. Be carefull if your allergic to aspertame, it is present in alot of products.

[ashrobo]

Originally posted by Sweetness
There is alot of nutritional info right here on bodybuilding.com, just have to take some time, and go through it all. Unfortunately ther are no easy answers, but its well worth the effort to research. I personally have not had any adverse effects from creatine, but everyone is different. I've heard some women complain of water retension\bloating. Be carefull if your allergic to aspertame, it is present in alot of products.
Hi Sweetness.. thanks for replying.

I know there's a lot of info @ bodybuilding.com but they all sound greek to me. :( I'll try to scout around for more info. then..

Regards,
Ashrobo

[Sweetness]

Sorry I could not be of more assistance in that area, There is just so much information, and its all important, I dont want to give you half an answer. After looking it up a bit if you have any questions on why a specific way of eating or working out is done, the guys and gals on this board are usually very helpfull in explaining things.

-sweetness

[K (same)]

Creatine is naturally found in beef and is therefore perfectly safe for either males or females. Pro Lab CreaPure Creatine is a safe choice in terms of purity.

Protein is protein. Protein powder is way more economical. (Do not waste money on retail protein drinks) .Optimum Nutrition Whey is one of the better choice. You can also use ProLab NLargeII as more of a carb+protein combo.

[tesp]

I personally train 5 days a week, working one body part a day.
I weight train for aprox 60-90 mins per day. I do 45 min cardio aprox 21/2 hrs prior to weight training. I do cardio on an empty stomach then go home do my morning routine, have a protein shake with creatine and glutimine mixed in it, and I eat my carbs and take my other supplements. I have had no bad side effects from creatine and seem to be gaining some good strength. I like lean body for her protein shakes. Everyone responds differently to things. It is trail and error to find what will work best for you. I have been traing for about a year now and I vary it from time to time. Having a personal trainer work with me everyday has helped a lot.

mon-shoulders&traps
tue- legs
wed- chest
thur- back
fri- arms