hello m8.. So i did not train for about 5 months. Now i want to get back and i want to get back good. I am working night shifts 10 pm - 6 am. So i need workout routine and time when i should consume food. Goal muscle mass.

Current diet

oatmeal whey multivit

protein bar (whey oats peanut butter milk)

chicken rice veggies fish oil

protein bar (whey oats peanut butter milk)

chicken rice veggies fish oil

eggs olive oil

before bed shake multivit fish oil

4 litres of water

Bought Creatine Monohydrate now, it's a big discussion about do that loading phase or not, is it really neccesary?

What loading phase really do is, that you will get the ''effect'' faster, since you take more Creatine, as it take longer to fill body with it when you start taking it.

Well, would you suggest me to load or not?

Since it will take more Creatine to load it, I want to know if it is neccesary!

Every time I do cardio my side starts to hurt and I haven't eaten about 2 hours prior to doing cardio.

Any solutions?

Here is all you need:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

also read this afterwards:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=360176371
Kre Alkalyn vs Creatine

Side stitches are usually one of two things. Digesting food or lack of potassium.

What did you eat 2 hours prior to cardio exactly? Fast acting protein/carbs or slow acting?

Also, bump up your water intake and increase potassium as well prior to training

Is it bad if i do a 3 day split muscle toning on non consecutive days and between those days i do boxing?

Will it have a bad effect or?

I just took some creatine (jack3d) do you recommend using that or there's a better one?

Started using it these past few days.

Anyways could i take my fishoil pills while i have this creatine in my body?

Nope, that's fine.

Use SciFit Kre Alkalyn 1500 caps for creatine.

For caffeine, use plain black coffee. However make sure to not consume creatine and caffeine within 2 hours of each other to ensure proper effects.