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wingman
Super M0derator
im assuming here (and wow...its a big assumption), that you are going to spread the creatine out over the day. perhaps 5-15gm 4-12 times a day yes? ive read things recomemding up to 30gm...but farked of i remember where.
Cbl book recommends tons of it, he thinks its anti-catabolic
Big Mick
"2014 - Kunce of the year"
That's where I read it, in the CBL book.
Quote from CBL:
While it is true that creatine can improve strength and muscle growth beyond normal, I prefer to focus on a recent discovery about creatine, which, instead of being an anabolic effect, is anticatabolic. Creatine may block myostatin production, which can allow significant growth because myostatin is a powerful anti- growth factor. Knock out an antigrowth factor and, consequently, trigger new growth.
Many hormones signal growth as levels increase, myostatin, however stops muscular growth and cell differentiation when levels are high. Myostatin is one of the key factors that limit the size of skeletal muscle and training lowers the production of myostatin thus allowing muscular hypertrophy. Any dosing schedules exist amongst various expert advisors, gym rats, gurus, but in the most recent, well controlled published studies, sustaining supra- physiological intramuscular concentrations of creatine requires roughly 60 grams of ingested creatine per day divided into multiple doses. This is not a loading phase—for daily supra-physiological levels, this procedure needs to be done every day.
Now, do I expect anyone to consume 60g of creatine per day? Not many people. The effect may not warrant the cost, but I suspect someone will do it. I also suspect that taking 5 grams with each feeding could be highly beneficial. Remember, besides allowing us to squeeze one or two more reps per set, creatine blocks (down regulates) myostatin. This regular dosing of creatine may also help maintain excess storage of intramuscular glycogen by about 15%.
Quote from CBL:
While it is true that creatine can improve strength and muscle growth beyond normal, I prefer to focus on a recent discovery about creatine, which, instead of being an anabolic effect, is anticatabolic. Creatine may block myostatin production, which can allow significant growth because myostatin is a powerful anti- growth factor. Knock out an antigrowth factor and, consequently, trigger new growth.
Many hormones signal growth as levels increase, myostatin, however stops muscular growth and cell differentiation when levels are high. Myostatin is one of the key factors that limit the size of skeletal muscle and training lowers the production of myostatin thus allowing muscular hypertrophy. Any dosing schedules exist amongst various expert advisors, gym rats, gurus, but in the most recent, well controlled published studies, sustaining supra- physiological intramuscular concentrations of creatine requires roughly 60 grams of ingested creatine per day divided into multiple doses. This is not a loading phase—for daily supra-physiological levels, this procedure needs to be done every day.
Now, do I expect anyone to consume 60g of creatine per day? Not many people. The effect may not warrant the cost, but I suspect someone will do it. I also suspect that taking 5 grams with each feeding could be highly beneficial. Remember, besides allowing us to squeeze one or two more reps per set, creatine blocks (down regulates) myostatin. This regular dosing of creatine may also help maintain excess storage of intramuscular glycogen by about 15%.
Big Mick
"2014 - Kunce of the year"
After doing some further reading a 100kg man can store 170 gram of creatine in his body, and we use creatine during exercise.
We alo get creatine from our diet from meat mainly(about 1/2-1 gram per day), and our body can produce about 1 gram of creatine per day.
We alo get creatine from our diet from meat mainly(about 1/2-1 gram per day), and our body can produce about 1 gram of creatine per day.
Big Mick
"2014 - Kunce of the year"
Just weight out 60 grams of creatine it's a lot of powder to eat.
I have for the last three days had 5 gram in the morning, 5 gram pre workout, 5 gram intra workout, 5 gram post workout and 5 gram at dinner.
That's 25 grams on workout days and 15 grams on non training days (5 gram AM/noon/PM)
It's still a lot not sure how long I will stick with that.
Was having just 5 gram a day before that.
I have for the last three days had 5 gram in the morning, 5 gram pre workout, 5 gram intra workout, 5 gram post workout and 5 gram at dinner.
That's 25 grams on workout days and 15 grams on non training days (5 gram AM/noon/PM)
It's still a lot not sure how long I will stick with that.
Was having just 5 gram a day before that.
0ni
Registered Rustler
Just weight out 60 grams of creatine it's a lot of powder to eat.
I have for the last three days had 5 gram in the morning, 5 gram pre workout, 5 gram intra workout, 5 gram post workout and 5 gram at dinner.
That's 25 grams on workout days and 15 grams on non training days (5 gram AM/noon/PM)
It's still a lot not sure how long I will stick with that.
Was having just 5 gram a day before that.
The maximum amount we can shove into muscles is about 3g/kg
I honestly don't think that doing any more than that would provide extra benefit. I'm doubling this though just to see, I'll probably halve it after a month for another month and see if I notice any difference.
Big Mick
"2014 - Kunce of the year"
I believe the 60gram creatine protocol relies more on blocking or reducing myostatin levels than saturating muscles. The muscle saturation should be achieved in less than a week. But the myostatin levels need to be lowered all the ime to increase growth. Worth a try I guess, still concerned about how safe it is.
Will see how you go. I will continue with my protocol for a while and see, I have 1/2 kg creatine here and two more kilos on the way so should keep me going for a little while.
Will see how you go. I will continue with my protocol for a while and see, I have 1/2 kg creatine here and two more kilos on the way so should keep me going for a little while.
S
Stiffy
Guest
facepalm.jpeg
wtf did I ask ...... negative side effects (damage) to the kidney, liver and heart.
0ni
Registered Rustler
Yes, I would never consider running such an advanced cycle without the use of Online Nutrition's® res100©
Figjam Brah
Srs feels brah
Enjoy the 38 degrees this week.
How much liquid you plan on taking in?
How much liquid you plan on taking in?