Pretty sure skc addressed creatine dosing not many pages ago o.O

cant find it X_X

5 pre 5 post
Loading is a waste.

Can your body become dependent on disgestive enzymes or certain supps?

hey there -

Please read the last 5 pages of the thread. there is a good diet and exercise plan listed there.

Once you read the last 5 pages...please get back to me with more specific questions. I think the 5x5 plan and the basic diet will work great for your beginner routine.

try this...

5g pre, 5g post

OR

5g upon waking up + 5g Post


First week of ever using creatine you can do 20g / day x 7 days for loading. Loading is argued to be effective...and for some people it is...for some it isn't...but that's the most you'll ever need to do.

40g is not useful, you will lose most in your urine.

yes and no.

for all supplements (and even foods for that matter)

it is always a good idea to cycle on and off to keep the body guessing. Part of this is dependence, the other part is tolerance.

A good idea is

3 months on 1 week off for foods

4 weeks on 1 week off for all herbal supplements

6 days on 1 day off from multivitamins/minerals

3 months on 1 week off from creatine

1 month on 2 months off from pro-hormones

Okay, from your advice I retooled my diet into this:

Breakfast (575 cal, 26g carb, 42g protein):
3 Eggs (each) - 70 cal, 1g carb, 6g protein
1 Cup Peppers - 25 cal
2 Slices toast - 100 cal, 10g carb, 4g protein
Glass skim milk - 180 cal, 13g carb, 8g protein
2x turkey sausage - 100 cal, 1g carb, 12g pro

Snack (180-190 cal, 42g carb, 6g protein)
Yoplait - 100-110 cal, 20g carb, 6g protein
Apple - 80 cal, 22g carb

Lunch (chicken-335 cal, 7g carb, 46g protein; tuna- 245 cal, 7g carb, 31g protein):
Lettuce - 10
Peppers - 25
Chicken - 210 cal, 41g pro
Tuna - 120 cal, 26g protein
Dressing - 30 cal, 7g carb (reduced fat)
cheese stick - 60 cal, 5g pro (reduced fat)

Snack (180-190 cal, 42g carb, 6g protein)
Yoplait - 100-110 cal, 20g carb, 6g protein
Apple - 80 cal, 22g carb

Dinner (chicken-400 cal, 33g carb, 45g protein; salmon- 290 cal, 33g carb, 23g protein; shrimp-260 cal, 33g carb, 20g protein):
Rice - 150 cal, 33g carb, 4g protein
Broccoli - 40 cal
Chicken - 210 cal, 41g pro
Salmon - 100 cal, 19g pro
Shrimp - 70 cal, 16g pro

Before bed (360 cal, 54g carb, 26g protein):
Cottage cheese - 200 cal, 10g carb, 26g pro
2x Apple - 80 cal, 22g carb [2 apples because cottage cheese tastes bad to me, so I blend them and cinnamon with it to make it taste better]

I included the different things I switch out for lunch and dinner so I'm not eating the same things day in and day out. Meats are either George Foreman'd or cooked in EVOO, omelete cooked in EVOO.

Altogether, that's anywhere from 1760 to 2050 calories per day depending on the options...

I also ordered those supplements you recommended (Jet Fuel + Omega 3-6-9) so I'll start taking those either today or Friday depending on when they come in. Been taking regular Fish Oil (2 per meal) Green Tea Extract (2 at Breakfast and Lunch) in the mean time.

Sorry for tl;dr, but was wondering what you could recommend if I need to change/add/remove anything... as I stated in a PM, my main focus is fat burn right now.

Thanks for your help.

This post was edited by Eniac on Feb 4 2010 04:48am

Is there anythih wrong with 2,000 situps a day? Various forms ofc

and eniac forgot to figure in fatp

This post was edited by Honestly on Feb 4 2010 12:34pm

everything looks pretty good - however, replace that yoplain stuff with some good no-sugar added yogurt (not artificially sweetened) - like Alexrod, stonyfield farms, or Dannon Natural. In addition, the apple + yogurt at night should be replaced with yogurt and berries, as berries have a much lower impact on your insulin levels than an apple.

also, where are the FAT macros listed here??



edit: make sure to drink plenty of water!!!

This post was edited by SKCRaynor on Feb 4 2010 12:54pm