creatine?

[syazwan]

i'm new to this.. help me out plz.. i would like to know whether i could lose fat while gaining muscle mass by taking creatine? can i? currently i'm only taking whey protein.. or should i just stick to protein?

[cal62887]

Originally Posted by syazwan

i'm new to this.. help me out plz.. i would like to know whether i could lose fat while gaining muscle mass by taking creatine? can i? currently i'm only taking whey protein.. or should i just stick to protein?

Losing fat and gaining muscle are two opposite goals. You either want to bulk (calorie surplus) or cut (calories deficit). You'll need to make that decision and then taylor your diet around whichever goal you choose (when in doubt, bulk ). Whether bulking or cutting Creatine is a great supplement to help you either gain muscle on a bulk or preserve muscle while on a cut....

The Diet links are simply guidelines to a healthy diet.. The provided
links are to help you figure out how many calories you need in a day
and then how many calories you'll need to lose weight:

BMR (Basal Metabolic Rate) .. description on webage
http://www.bmi-calculator.net/bmr-calculator/

Once you get your BMR, plug that number into here (Calories needed
daily to keep weight constant)
http://www.bmi-calculator.net/bmr-ca...dict-equation/

And then once you get the number from above, plug that number into here
to figure out how many calories you'll need to lose weight.
http://www.bmi-calculator.net/bmr-ca...ose-weight.php


The additional links below are from a very very reputable member... he knows his ****...


http://forum.bodybuilding.com/showpo...61&postcount=3

http://forum.bodybuilding.com/showpo...61&postcount=5

[syazwan]

thanks! that was very helpful.. i'm still not sure whether i shud start off with cutting or bulking.. my bf% is around 16

[syazwan]

ok i think i've made up my mind.. i may want to start cutting from now since my bf% is still high.. is creatine good enough to preserve my muscle? i'm thinking of getting a bottle of glutamine as well both by eas (EAS L-Glutamine, EAS Phosphagen).. any good?

[RB12]

Originally Posted by syazwan

ok i think i've made up my mind.. i may want to start cutting from now since my bf% is still high.. is creatine good enough to preserve my muscle? i'm thinking of getting a bottle of glutamine as well both by eas (EAS L-Glutamine, EAS Phosphagen).. any good?

creatine has more to do with maintaining strength and muscle fullness while cutting during a time when you could experience the opposite. To best preserve muscle, maintain a high protein diet and cut as close to maintenance cals as possible (e.g., start at 10% below your maitnenance and if you hit a fat loss plateau, then decrease by 100 cals until you start to loose).

Glutamine provides no benefit for athletic performance and will not help you with muscle preservation. The phosphagen is fine, but tends to be a little pricey for creatine mono+sugar. I would consider just some bulk mono or something like MAN orotine which is quite useful to creatine non-responders and responders alike.