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Follow directions on label....which would be 2 a day

Creatine mono instead of kre alkalyn

Mon & Thu (4 sets each, 8-12 reps each)
Back: ring pullups w/ 45 lb, bar pullups w/ 25 lb, lat pull downs, one arm dumbbell rows, reverse fly dumbbells, seated rows, deadlift
Biceps: close grip...

Yeah...obviously you'd ideally want to take in your protein from whole foods, but shakes are just convenient...and carbs should help with energy...perhaps workout before tennis??

Food and a multi

MGN/All the Whey (Cinnamon Bun) delish and cheap

Yeah I would just stick to protein in the morning, after workout, and casein before bed.

Cinnamon Bun flavor is delish

So the only difference is that micronized has better mixability?

bump

Debating over:
allmax's micronized creatine mono (80 servings for $12)
or
sportpharma's just creatine (100 servings for $12)

So obviously sportpharma has more servings for same price, but...

1 shake after waking up
1 shake after workout
some source of casein prior to going to bed

Since you're so young, just focus on eating more which I'm sure you've already heard. But I don't think whey protein could have any negative effects so you can give that a try. I recommend All the...

Lol jeez, read the thread before you post plz

x2

All the Whey Cinnamon Bun

Quick question...

Is higher power micronized creatine creapure? If not, what's a good, cheap creapure?

Haven't tried Green Bulge but I definitely recommend Green Mag.

Looks pretty good...maybe some fish oil?

I've heard nothing but excellent things about XF's whey, if that helps any..

Wrong section I know sorry, but I need some quick feedback plz....

Mon & Thu (4 sets each, 8-12 reps each)
Back: ring pullups w/ 45 lb, bar pullups w/ 25 lb, lat pull downs, one arm dumbbell...