Creatine uptake prior to lifting and after lifting is optimal because by the time the transit of the first dose of creatine reaches your blood, your workout has ended. By the time the 2nd dose reaches your body it's during the recovery phase. Kre Alkalyn capsules will be treated differently than monohydrate because they are not taken with sugar to spike insulin, and also because they are ph buffered, the uptake is more efficient.

long story short, just do it the way I prescribed for best results.

Your schedule also would be good.

Probably 14-15%. Get a set of calipers and check for yourself time to time to be sure.

However, if you want to continue the bulk for a little while...maybe through the end of february, you should be better off. You won't need more than 2-3 months to lose 5-6% bf.

Is it bad to workout your entire body in one workout?
for example
3x8 Decline Bench
Set of abs
3x20 Calf Raises
3x15 Bar curls
set of abs
3x 8 Quad
3x 8 squat
3x10 Tricep pull downs
3x10 Dips
finish with another set of abs

Ill usually do this every other day.
I'll play basketball for cardio the day after.

Thank you

Just made a purchase and need some advice when to take each supplement


NOW Vitamin A
NOW Vitamin C
NOW Vitamin D(2k IU)
NOW Vitamin E
NOW Calcium + Magnesium
NOW Ultra omega 3 fish oil
Controlled Labs Multi Vitamin
NOW Zinc picolate 50 mg

This post was edited by IDUTCIH on Jan 12 2012 05:54am

Hey I'm new to creatine and my question is, when do i take them? 2 right before i start the workout and 2 right after i finish?

What does creatine exactly do with my body? I read up some stuff like it brings me to my maximum strength?

Another question is, is it normal after i do the shoulder 5x5 that I dont feel any great pain like with the other muscles?

Thanks in advance

take 1x Vit A with a meal
Take 4 x vit C each day with meals
take 2x vitamin D 2,000 iu per day with meals
take 1x vitamin e per day with meals
take 2x cal-mag 2x per day with meals
take 2x omega-3 3x per day with meals
take 3x CL orange triad 2x per day with meals
take 1x zinc before bed

Dosing directions for Kre Alkalyn 1500:

2x pre-workout, 2x post workout (workout days)
2x morning, 2x evening (non workout days)

drink about 12 oz of water with each dose.

Creatine, or in this case kre alkalyn super-saturating yours muscles with creatine phosphate. It provides increased muscular energy, increased muscular size mostly with water saturation but thus increased nutrient uptake to the muscles.

Basically you will gain more size and strength while using creatine/kre alkalyn than without using it. There are no side effects unless you have kidney disease, then it is NOT advised.

As far as shoulders go, like any other muscle - sometime you will feel more soreness than others. Try to take your time with shoulders and go slower. if you have to, you can increase the weight if 5 reps of your weight seems too light. If it seems too heavy, lower the weight and crank out more reps and really get a good pump and squeeze the muscles with each rep.

Yeah it would hurt when i would touch it (push on it) Only a certain move it would hurt. Like when i would get into a car i'd have to do it carefully or else the pain would really hurt.

Ok i will do that, Thanks bud.

It's been getting better just by leaving back workouts a lone. Been stretching

Is it important to stay below maintenance on keto? I find that im constantly hungry since i cut out carbs and estimate that im eating 200 or so cals above maintenance. Just curious if i can eat above maintenance and still lose bf%