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Yeah, I use the Allmax German Creatine.

Thanks for the responses, bros! wasnt sure If i should just stop for a day or so and go about adding the correct dose or just go to the correct dose the next day.

Ive been taking Creatine MH for about 2 weeks now. I miss read the label and I have been taking 1 Tablespoon not 1 teaspoon. Now I havent noticed any symptoms or anything aside from gaining 8-10lbs....

Tried high bar back squats no pain in the hamstring. Think ill be doing high bar for awhile and supplement some hamstring workouts.

back squat low bar shoulder width apart. I should add that I have Spondylolisthesis. My lumbar pushes down and in pinching on the right side of my body.

So ive been doing ss for close a little over a month now started out good using the bar and moving up the weight 5-10 lbs on the lifts. Ive noticed that the past 2 weeks I can only squat heavy one...

I understand its the calories. In terms of energy and statistics. Its just an experiment.

Im going to stick to 3 meals a day again and see if that works breaks lunch and dinner. For 2 weeks then switch back to IF and compare. Thanks for the advice guys.

Its easy for me I workout in the am 10-12:30 head home make my meals for work. start work at 3pm usually stop at around 7 to digest leave work at 11pm go to bed at 11:30pm restart. Chaning routine...

So ive been intermittent fasting for 2 months now. Only a few things i have noticed since starting it. 1 im not hungry as often. 2 since the start of my strength training my lifts have been stalling....

What more do you need or would like? I have a desk job with some walking. I stated my workout routine. Bf% is around 20. My martial arts class is intense cardio for 45 mins. I lift for about 45 -50...

Yeah I pulled that off that sticky from Emma on calculating.

Yeah sorry got ahead of myself bmr is 1669 and TDEE is 2503.

Im 27 years old male. Def got ahead of myself.

Stats( lbs and feet)
Male
Age27
Height 5'11
Weight 200

Training currently for strength and sport.

Strength routine. SL 5x5 3x a week.
Sport: Brazilian jiujitsu 2x a week

So Ive been doing starting strength minus the pullups/chin ups replaced with straight barbell curl until im strong enough to do more than 3 pull ups in a row.
(which is my max). My thing is seeing...

So here's my deal, Ive been lifting going on 8-9 week's so far. Ive been eating an average of 2100-2500 cals a day. Im finding that its becoming more and more expensive each week to keep a clean...

So for the most part I think i eat clean with the exception of once or twice a week I like to go out with my girlfriend eat Chinese, Mexican, Italian etc. maybe have a dessert. How bad does that...

Understood, picking up a food scale tonight. Will start counting cals. and start doing warm up sets.

My actual workout is as followed. I just alternate them throughout the week.
A
squat
bench press
pendley rows
shrugs
standing calf raises

B
Squat

thanks for the heads up, This week ill be sure to time the rest periods, and check form. I know people say its not a sprint but i was lead to believe that i would have huge gains with in the first 3...