briefly inform me on this please?

also don't you feel creatine + kre alkalyn is a bit of a waste of creatine in your system?

It all depends.

There is so much conflicting research being introduced in reference to kre alkalyn right now that I'm not willing to back it any longer.

The initial studied showed that kre alk was overall much better than monohydrate. Less was required to have the equal effect. In addition, better vo2 max and endurance were observed with kre alk vs monohydrate studies with lowered water retention. However, newer studies are showing different conclusions, and the original study groups are challenging the new data. So as it stands right now...we'll stick to monohydrate.

As far as using both kre alk and monohydrate, it can't HURT, however you shouldn't need more than 5-6g of monohydrate per day if you are under 200 lbs.

Hey SKCRaynor. I've posted here before and got advice but never really went through with it.

I was looking to get into shape now that the winter months are here, need a hobby and I just wanna feel better health wise.

Basically I was wondering if you could give me some advice on getting in to shape, not like crazy buff but in shape, do you know what I mean?
I was hoping you could give me some solid advice.
I'm 18 years old
Weigh 170 lbs
Height 6"4

Honestly I really wanna work on my stomach area, legs/thigh, arms and the lower part of my back? Like the area in between the start of my butt and my lower spine.

My aunt and uncle next door have a gym in their basement and are willing to lemme use it.

Also wondering if I would need to get into a daily diet? I usually work 8-4 mon-friday so I really don't have time for breakfast but I do try to have a bowl of cereal sometimes.
I usually don't eat lunch as well. If I do it's taco bell since I work there.
And then dinner is usually whatever the family makes and if no one makes something I'll usually make some ramen or some shit. haha.


If you could give me some advice, tips and whatnot that would be GREATLY GREATLY appreciated.

e; Thought of the question I was going to ask. Does smoking cigarettes effect worrking out?

This post was edited by Etf_swag on Dec 27 2012 05:14pm

You might want to start here.


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=396548696
Bulking Diet, workout, and supplement guide


This will provide you the basics to begin your bulking routine.


Also, no, cigarettes will not affect gains - however, they can obviously cause long term health problems for you, so I'd avoid them.

your thoughts on intermittent fasting?

Raynor,

Do you have any good input about adrenal fatigue and adrenal insufficiency. I take quite a bit of preworkout stimulants regularly (for lifting only of course), and I'm basically trying to determine when to shift off of them and for how long. I find they really get me pumped up and super happy to work out. I've been making great gains, so I don't think I have any adrenal issues... but the amount of preworkout I take is something that leaves me wondering if I should worry about any side-effects.

I was reading this: http://www.endo-society.org/media/press/2010/New-Fact-Sheets-Dispel-Myths-of-Adrenal-Fatigue.cfm

I'm curious as to whether "adrenal fatigue" is a mislabeling, and whether "adrenal insufficiency" is something stims could cause?

You could almost call me "addicted" to preworkouts: I don't need them, I could choose to not take them, but I have been taking them for every workout for the past number of months almost without fail. I want to continue taking preworkout supplements (I realize you recommend black coffee), and I may ween myself over to completely caffeine-based (or home-made) preworkout choices, but for now I'm interested in knowing about what I should do in terms of keeping my gains as optimal as possible. So the question, again, is how long I should go off of preworkout supplements if I need to at all... and how long I can be using preworkout supplements without issues (a generalization)... and if any of the above-mentioned issues are legitimate concerns.

A little of a long-winded and multi-faceted question here... hopefully I'm not being too ignorant or frustrating in my approach to asking this. Thanks!

This post was edited by Canadian_Man on Dec 28 2012 12:23am

Hey SKCRayno I am looking for a nice basic daily workout and diet plan.

I am 5'11 180 pounds, my goal is to cut down to 165 pounds.
I am not trying to bulk up or anything like that.

Should I work out my legs altogether in one day, or work out a bit on my legs each day?

For pure cutting, IF is fine.

For bulking, IF is horribly inefficient and flawed.

If you are cutting, particularly with keto, IF can be extremely useful and can get you into ketosis faster than with a traditional diet.

If you are bulking, IF keeps your body in catabolism for far too long to see satisfactory gains compared to a traditional bulking cycle in which you are in anabolism for most of the time.

You will gain less fat with IF, but also much less muscle.

OK to keep things simple I will illustrate the idea as follows:


1. Dependency is the key issue here. Forget Adrenal fatigue and insufficiency.

2. Dependency can come in many forms, and in this case, the connection between physiological effect of stimulants, as well as the mental component of "reward" for doing so, has established neural pathways that allow your body to become dependent on the pre-workout supps.

3. Over time, dependency will increase, and the effects of pre-workouts will decrease, requiring more and more to satisfy your needs.

4. In addition, over time, your body can develop resistance to stimulants and you will start seeing mild withdrawals (mostly from caffeine).

5. The other agents used in pre-workouts, such as artificial sweeteners, colors, etc. can have serious long term effects, especially when taken in the massive doses provided in pre-workout supplements.


The totality of the situation -


Everything foreign to the body without direct nutritive properties should be cycled to prevent the above.

For pre-workout stimulants, including pure caffeine, I would not use for more than 6 weeks without a 1 week break. Also, on days OFF from the gym, do not ingest caffeine or other stimulants - this will help keep your tolerance in check.