I've heard different theories about using high amounts of creatine. Some people like to use high amounts for a week and then go back to normal dosages for a few months. You can try it and see if it works for you but I wouldn't recommend high amounts of creatine for a sustained period of time. I think your body will get used to it and it won't respond as well but it might work good if you did it for a week. It would probably work even better if you were off creatine for several weeks and then used it in high amounts for a week to saturate your muscle cells with the high amount.
Should creatine be take everyday or just on workout days
What is your advice on pre and post workout meals or supplements
For a pre-workout meal, I would eat something that is easy to digest like egg whites and oatmeal or whey protein and oatmeal.
Oatmeal is a great pre-workout food because it is complex carbs and pretty easy to digest. About 20 min before my workout, I have
the new pre-workout drink from Optimum Nutrition called Platinum Pre mixed with BCAA and Glutamine. After the workout, I will
have a serving of 2:1:1 Recovery with 1 scoop of Whey Protein plus BCAA and Glutamine. I will have my next meal about an hour
after my post workout drink.
How come all natural bb have small arms (Looks small in portion) does genetics really have a limit or takes longer to train them
I have not even every picture of natural bb'er so i may be wrong
Hey can you take a look at my diet and see what you think?
Split:
Sunday:Off
Monday: Chest AM/Arms PM
Tuesday: Back
Wednesday:Off
Thursday:Shoulders AM/Chest PM
Friday:Back AM/Legs PM
Saturday: Off
I can't hit legs hard at the moment, serious knee issues preventing me from doing a lot of heavy work, so will be doing a lot of volume instead. I respond better to high volume anyway, so fine by me.
Also: I usually do 5 sets of calves every workout and am goign to add in a little ab work daily also. Just 1 exercise, 5 sets different exercise each day. Will be structuring each day out after I look through my recent logs to see what I want to change.
Carb Day Split Tentative 2200 cal week
Macros: 200g Protein/75g Fat/Carbs listed below
Sunday: Low Carb 200g 800/675/800 2275cal total
Monday: High Carb 300g 800/675/1200 2675cal
Tuesday: No Carb Incidental Carbs only 800/675/50 (guessing) 1525
Wed: Low Carb 200g 800/675/800 2275cal total
Thurs: High Carb 300g 800/675/1200 2675cal
Friday: Low Carb 120 800/675/800 2275cal total
Saturday: No Carb Incidental Carbs only 800/675/50 (guessing) 1525
Average calories for the week will be 2175.
~Murray State Crew~
~Former 300+ Crew~
~ISSA Certified Personal Trainer~
~www.sportprotein.com~
10 weeks out from first NPC Show!
Twitter: BRILfitness
Instagram: BRILfitness
Youtube: www.youtube.com/BRILfitness (Reps for subscribers, PM me your username!)
My Log: http://forum.bodybuilding.com/showthread.php?t=152927581
How come all natural bb have small arms (Looks small in portion) does genetics really have a limit or takes longer to train them
I have not even every picture of natural bb'er so i may be wrong
I don't think that's accurate because every bodybuilder is different. Some bodybuilders have big legs, some have big arms, etc. Our genetics will determine which bodyparts grow easy and which ones are more difficult to respond. I always had big biceps from when I started training. At one point, my arms were 19 inches onstage.
I don't think that's accurate because every bodybuilder is different. Some bodybuilders have big legs, some have big arms, etc. Our genetics will determine which bodyparts grow easy and which ones are more difficult to respond. I always had big biceps from when I started training. At one point, my arms were 19 inches onstage.
wow, that flexed bicep looks like mountain, incredible.
Hey can you take a look at my diet and see what you think?
Split:
Sunday:Off
Monday: Chest AM/Arms PM
Tuesday: Back
Wednesday:Off
Thursday:Shoulders AM/Chest PM
Friday:Back AM/Legs PM
Saturday: Off
I can't hit legs hard at the moment, serious knee issues preventing me from doing a lot of heavy work, so will be doing a lot of volume instead. I respond better to high volume anyway, so fine by me.
Also: I usually do 5 sets of calves every workout and am goign to add in a little ab work daily also. Just 1 exercise, 5 sets different exercise each day. Will be structuring each day out after I look through my recent logs to see what I want to change.
Carb Day Split Tentative 2200 cal week
Macros: 200g Protein/75g Fat/Carbs listed below
Sunday: Low Carb 200g 800/675/800 2275cal total
Monday: High Carb 300g 800/675/1200 2675cal
Tuesday: No Carb Incidental Carbs only 800/675/50 (guessing) 1525
Wed: Low Carb 200g 800/675/800 2275cal total
Thurs: High Carb 300g 800/675/1200 2675cal
Friday: Low Carb 120 800/675/800 2275cal total
Saturday: No Carb Incidental Carbs only 800/675/50 (guessing) 1525
Average calories for the week will be 2175.
I don't understand the numbers. What is 800/675/800?
I don't understand the numbers. What is 800/675/800?
where all the calories are coming from. That was mainly for my own reference lol, forgot to take it out.
Basically It will be 300 carb for high carb days, 200 low carb and incidental carbs only on no carb day.
~Murray State Crew~
~Former 300+ Crew~
~ISSA Certified Personal Trainer~
~www.sportprotein.com~
10 weeks out from first NPC Show!
Twitter: BRILfitness
Instagram: BRILfitness
Youtube: www.youtube.com/BRILfitness (Reps for subscribers, PM me your username!)
My Log: http://forum.bodybuilding.com/showthread.php?t=152927581
What is your take on cheat meals while maintaining weight? Also what is your daily motivation to keep you going every single day?
If you are just maintaining weight, a cheat meal once a week or so definitely won't hurt you. To stay motivated, you really need to set goals for yourself. You have to have something that you are shooting for and have a date on it. Or, you need to set up your training program so you are on a schedule to lift a certain amount of weight and reps each week. That will give you something to shoot for and stay motivated instead of just going to the gym and training hard. That's too vague. I hope that answers your question.
Hello john,
I was just wondering if you know any good 4 days split such as Training/Training/Training/off/Training/off/off.
School has been taking over most of my time and only a split such as the one I described would fit in my schedule.
Hello john,
I was just wondering if you know any good 4 days split such as Training/Training/Training/off/Training/off/off.
School has been taking over most of my time and only a split such as the one I described would fit in my schedule.
Thanks for your time
Sure, you could do this several ways. If you split your bodyparts up over a 3 day split, you could do chest, arms and calves on day 1, abs and legs on day 2 and back and shoulders on day 3, take a day off, do day one, then two days off and continue the cycle. That would work well for your schedule.
Sure, you could do this several ways. If you split your bodyparts up over a 3 day split, you could do chest, arms and calves on day 1, abs and legs on day 2 and back and shoulders on day 3, take a day off, do day one, then two days off and continue the cycle. That would work well for your schedule.
I want to ask about glutamine, as I know supplementing glutamine really prevents cravings to sugar when we diet. Do you agree with this John? Thanks..
Eating protein every few hours will help to keep your blood sugar levels stable. I've never really heard if glutamine can do that also. I would always take glutamine before and after a workout and maybe even when I get up and before I go to bed. It helps with recuperation, especially when you are under a lot of stress from training and dieting.
Hi John, not sure if you have covered this yet.
.but whats your thoughts on testosterone supplements, are they worth it ? Or is it best to stick to heavy lifts to boost natural levels ?
Hi John, not sure if you have covered this yet.
.but whats your thoughts on testosterone supplements, are they worth it ? Or is it best to stick to heavy lifts to boost natural levels ?
I have the same question on D-Aspartic Acid?
**Certified Personal Trainer, Certified ISSA & NASM (CPT, CES)**
Hi John, not sure if you have covered this yet.
.but whats your thoughts on testosterone supplements, are they worth it ? Or is it best to stick to heavy lifts to boost natural levels ?
I just don't think they're worth it, IMO. There are some supplements out there that may not be totally legit and others that are ineffective. If you train heavy and eat enough calories (clean bodybuilding food), you can add mass on your own.
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