Hey all,
Just bought some new supplements that I have heard really excellent things about.
A bit unsure about dosing protocols though, good info is sometimes hard to come by on the internet.
I got caffeine, beta alanine, citrulline malate, and creatine.
From what I understand these are empirically proven in studies to be effective.
But at what doses? and what dosing protocol?
My stats are up to date, and would like a good idea of how to go about using them. No pre-existinging conditions I am aware of.
Please link good info if you find it! Could be a good thread for people with questions about the same stack. Thanks!
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04-04-2012, 06:15 PM #1
Creatine, beta alanine, citrulline, caffeine Dosing protocol
"Restlessness is discontent, and discontent is the first necessity of progress"
Reps Appreciated.
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04-04-2012, 06:17 PM #2
Caffeine - that you will have to assess for yourself
beta alanine - 3.2-4g in split dosing, everyday
citrulline malate - 4-6g split dosing works too as well, taken on workout days
creatine - 3-5g a day, everyday, anytime of the day, with any kind of liquid, and drink at least a gallon of water a day.Controlled Labs Rep
CL FB Page: https://www.********.com/controlledlabs
Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
JohnT@ControlledLabs.com
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04-04-2012, 06:18 PM #3
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04-04-2012, 06:28 PM #4
I just watched the Layne Norton "Trust the experts" video on the bodybuilding.com supplement guide page, and he recommended
6-8 grams citrulline malate (3-4 grams preworkout // 3-4 grams any other time)
5 grams creatine monohydrate (I prefer not to load)
6.4 grams beta alanine (4 servings of 1.6g per day for three weeks) followed by 3g per day split into two 1.5g doses everyday thereafter
Is this right? Dosages are a bit higher than the ones you guys mentioned, is this because he is on the high end? Or because you guys adjusted for my body weight?"Restlessness is discontent, and discontent is the first necessity of progress"
Reps Appreciated.
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04-04-2012, 06:32 PM #5
oh, and what about non workout days?
I only train 4 days a week, beta alanine and creatine should be used to retain saturation, I assume.
But, what about citrulline malate? Should I use that on off days?
Thanks so much"Restlessness is discontent, and discontent is the first necessity of progress"
Reps Appreciated.
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04-04-2012, 06:38 PM #6
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04-04-2012, 07:18 PM #7
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