hey mate hopefully everything goes will... just got to get into the gym or home gym and just do it.. 72kgs for 6 foot damnn thats slim as... i'm 5 foot 10 and 92kgs
the key is to eat clean food not fat food... i eat 6 meals a day.. i dont have a problem with putting on muscle either (maori blood).
this is the way to work with creatine. So, there are 3 phases in a creatine cycle... well, actually 2, but resting counts as well. The first phase is called the loading phase, because this is when you fill up your muscles with creatine, which is then used for ATP re-synthesis. After the creatine loading phase (first week), you lower the amount of creatine use - this is the maintenance phase.
Here's a typical creatine loading and maintenance cycle:
Week 1: creatine loading phase (20g / day)
Weeks 2 to 4: creatine maintenance phase (10g / day)
Weeks 5 to 8: no creatine
Typically, 4 weeks of cycling is all you need for creatine. It
could be different for you, and there are many variation of
this cycle, so test it out, and figure out what works best for
you..
my loading phase depending on wat ya tub tells u i take 1teaspoon + 300mls of juice 4 times a day, mornin, mid morning, mid after, before my workout.. i take it 30mins before anything i eat so its absorb properly..make sure u drink heaps of water through out the day.. this is only on my loading phase.. i decrease the amount after the 1st week.
this is one of my daily meal intakes when i first started out.. remember if u take creatine take it half hour before ya meal.. empty stomach, better absorbed
i work during the day so i do my workouts at night
Meal 1:
1 cup of oatmeal + protein shake
banana
Multivitamin
Meal 2:
6 oz of grilled chicken
salad
Meal 3:
6 oz of grilled chicken or grilled stake (good old george foreman)
1 cup of brown rice (real clean source of carbs) - u want carbs to build
Salad
Meal 4:
7 oz can of tuna + protein shake
Meal 5: dinner - 5:30pm
6 oz grilled chicken or fish or stake
Steamed vegetables
30mins before workout - 8:30pm, workout at 9pm
take my dextrose and creatine
immediately after workout
take my dextrose and creatine
30mins after that i take my protein shake.. i do it this way so i get more affect out of my supplements... u have a 3hour gap where ur body needs fuel = protein & carbs
Meal 6: before bed
6 oz of lean steak
Multivitamin
this was when i first started out... now i take alot of supps... as u learn wats good for u, u start finding out wats good for ur body, just listen to it. i train 5 days a week at home with split workouts..my diet is abit more complex now...
hope this helps
cheers