Raynor, what do you recommend for a good creatine? I need to order some today.

I have taken the Kre-Alk you suggested before and liked it simply for its easibility. Do you think powder form is better or are they pretty much the same when disregarding pricing?

Edit: I also need to order some more Multi's, you still recommend NOW Adam?

This post was edited by exonerated on Jun 6 2013 02:00pm

You dont think with my routine im over working my shoulders do you?? They get worked every 4 days so twice a week.. but they also prolly get worked on my chest days and back days since they are involved...do you think its too much?

Hey man, I heard youre the guy for diet plans etc.
Im trying to get a body for modelling, as my career goal is for acting.
People always tell me I have the face and look and I feel like thats true but I need the body.
Im currently 5'10, 165 lbs.

The workout plan I have is

Monday: Chest/Arms/Forearms/ Post-workout perform 15-30 Min of *Steady State Cardio
Tuesday: **HIIT and Abs
Wednesday: Back/Shoulders/15-30 Min of *Steady State Cardio
Thursday:**HIIT and Abs
Friday: Legs/Arms/Post-workout Perform 15-30 Min of *Steady State Cardio
Saturday: Rest
Sunday: Rest

I read it in an article http://www.bodybuilding.com/fun/building-model-body.html
I dont really know anything about working out routines.. I dont know if thats good or not
I just want to look like a fitness model lean toned and have muscle I dont want to become The rock size or vin desiel etc.

I dont have a diet plan atm, Im trying to find one thats cost effiecenty
If you could help me with this that would be great! Thanks very much!

Thanks!
Are those stats for WORKOUT DAYS?
What are your ratios for macros?
How much would you take off for non workout days?

According to the katch mcardle method (BB.com nutritional sticky said it was the most accurate) - my maintenance Is about 3.2k and so workout days would be 3.7k ?
Or are these numbers off to you??
And I thought protein was just .8-1 g per lbs of body weight?

Hey Raynor I'm looking for a workout plan for cutting and toning

Right now, I'm a bit bulky ( 5' 10'' and 185 pounds)
Looking to get to around 160 pounds
I would love it if you could include ab/core workouts and cardio as well
Also, I can't workout my lower body due to damages in my knees

Thanks

For now I would recommend going back to Optimum Nutrition Micronized Creatine Monohydrate. There was recently some evidence to support that previous studies on kre alk were incomplete and/or biased. Until we have better research available, we can stick to the tried and true.

edit:

Powder creatine, mix with water or grape juice or your protein shake


and multi - NOW! Adam is excellent.

This post was edited by SKCRaynor on Jun 8 2013 01:45pm

Not necessarily. It shouldn't be an issue unless you have shoulder problems that require less training.

wow, 1600 pages

is there any stickies referencing specific parts of this thread for various categories of health and fitness?

simply focused on weight/fat loss at the moment and i can't browse through 1600 pages but i do want to get all the info related to it that's posted in here

For the first few months my routine was 4 times a week

1km seated row on highest resistance
5x5 squats 50kg
5x5 bench press 40kg
2x15 low row 33kg
2x15 lat pull down 33kg
3x10 tricep pushdown 20kg
5x5 overhead press 20kg
3x15 leg press 60kg
5x5 pectoral fly 55kg
5x5 chest press 45kg
5x5 abdominal press 55kg
plank hold 90second
cycle 2km

My diet consisted of pretty much eggs and usually bacon for breakfast, fruit during the day and pasta, chicken/steak + vegetables for dinner and then a small second dinner later on of a piece of steak/chicken. Greek yogurt with fruit for desert. I took creatine (creamorph) once a day, and protein shakes (cytogainer) twice a day with milk,I know it is supposed to be taken with water but the taste is so horrible that I just can't.

I got food poisoning about 2months ago and didn't go to the gym for about 2 weeks after that and since then I've only put on maybe 1kg though I changed my routine after this incident to something easier and just never picked up full routine again sadly, I have seen improvement in my body the past 2-3months but the weight isn't increasing, I am trying to get to 75kg.

My routine now is 3 times a week due to work schedule changing
5x7 squats 60kg
5x7 bench press 45kg
2x15 low row 35kg
2x15 lat pull down 35kg
3x10 tricep pushdown 20kg
5x7 pectoral fly 55kg
5x7 chest press 45kg
5x10 abdominal press 55kg
plank hold 90second

Breakfast now is just a roll or cereal, dinner chicken+vegetables and often rice, lots of fruit and a small yogurt at work. Still take creamorph and protein shakes but only on gym days.

Now that I have typed this out it kind of does seem like I am not trying as hard and that's why I'm not seeing progress as quick as before =[ Do you think I should try and go back to 4 times a week and creatine/protein everyday and try to eat more eggs for breakfast?

Also on a sidenote can you link me to any good exercises for forearms please? My bicep and tricep have like doubled in size but my forearm is still very skinny and it is the 1 part that I most want to bulk up a bit so I can't make a circle with my fingers around it

Please re-read what I posted. The 3,000-3,200 cals is on workout days, and just below that, I mention 500 cals less on NON WORKOUT DAYS

The ratios are approx 40-40-20

Forget the "methods" and other pre-made methods of calorie calculation. Everyone is different and will require different calculations.

Protein needs to be an absolute minimum of 1g/lb bodyweight just to maintain muscle mass.