you gave me a diet around page 490 but i dont have time to cook all that stuff could you maybe make one that is alot less time consuming i woudl greatly appreciate it thank you

yes, pre-bedtime cottage cheese can be replaced with a casein protein shake. Try Optimum Nutrition or NOW! brand.

Hey there.

First of all, creatine is found in RED MEAT mostly. Without eating ungodly amounts of red meat or supplementing regularly, your body produces SOME creatine on its own.

However, when you give your body 5-10g of creatine per day, your creatine levels become much higher than before. However, your body's production level of creatine maintains itself. This is because the creatine you give it differs from the creatine it produces. The creatine you give your body (monohydrate for the most part) breaks down into much less. Overall, once your body has been used to a higher level of creatine supplementation (usually approximately 8-12 weeks), you should take a break from using supplemental creatine to allow your body to reach natural homeostasis.

No, your body will NOT stop producing creatine on its own. That would mean that giving your body anything in sufficient enough dosages would stop your body's production as well. If this was the case, all religious supplement users would be on life support right now.

There are very few substances you can give your body that will make your body's own natural product of that particular item cease. Creatine is NOT one of them.

So feel free to cycle your creatine on and off....but 6 weeks is a load of bologna. 8-12 weeks is more like it, and the only reason you are cycling is to IMPROVE the creatine effects each cycle, rather than see them diminish.

Hey there. Unfortunately if you don't have time to cook a lot of things, or the money to purchase them already cooked for you...then the only options are as follows:

Easy to Prepare Foods (mix and match to make meals):

Proteins:

Protein shakes
Protein Bars
Hard Boiled Eggs (make several dozen one day of the week and leave in the fridge)
Cans of Tuna
Cans of Sardines
Sliced Low Sodium Deli Meats (all varieties - turkey/chicken/ham/roast beef/etc)
Beef Jerky (low sodium)
Ostrim Ostrich/Beef Jerky
Cheese ( cheddar, provolone, mozzarella, cottage, etc. Just any type except American or other processed cheese products)
Pre-Cooked chunked or sliced chicken breast (Purdue makes this - find it in the meat isle, it's mostly for topping salads)
Milk and Yogurt


Carbs:

Sweet Potato Chips
Oatmeal
Whole Grain Cereal
Granola Bars
Whole Grain Bread
Brown Rice (make a ton of brown rice up a the beginning of the week along with the hard boiled eggs)
Veggie Chips
Canned Beans (all varieties)
Pasta (make this up at the begining of the week along w/ the rice and hard boiled eggs)
Whole Grain Crackers


Veggies/Fruits:

All veggies and fruits are easy to eat and prepare. Just wash and eat! No cooking/prep required.


Fats:

Olive Oil
Pre-Made Guacamole (find this at the grocery store in the salad section)
Eggs (already mentioned in protein section)
Nuts (any variety)
Peanut or other Nut Butter (I prefer "Naturally More" or "Power Butter" PB)
Heavy Cream
Fish Oil Supplements (NOW! SUPER OMEGA 3-6-9)

thanks! i love it awsome chest workout, anything else you can add or make better? haha

My one and only goal is muscle hypertrophy so keep that in mind we'll reading

Every exercise (UNLESS POSTED OTHERWISE) is going to be 5 sets, every set will go till failure, i will drop weight down after each set.

Monday: Chest
Incline Bench
Flat bench
Incline DB Superset with Incline Flies
Decline DB superset with decline flies
Cable Crossover 21's
DB Pullovers Superset with Dips


Tuesday: Legs and abs
Squats, leg press, leg extensions, calf press/raises, quad extensions.
i do a wide verity of abs dont feel like posting them all out.

Wednesday: Shoulders
Dumbbell front raise, lateral raise, dumbbell rear delt raise, Dumbell shoulder press, shrugs, then to finish up i grab the bench press bar and hold just under chin lift over head to my back and go back and forth do this till failure. no sure what exercise this is called.

Thursday: rest and abs

Friday: Back
Back extensions, dead lift, cable seated row, dumbbell row and barbell bent over rows, v bar row, Pullups


Saturday: Arms
Ez bar curl,close grip bench press, bicep cable curl,cable triceps push downs, concentration curl,behind the back two handed dumbbell tricep extensions, hammer curls, behind the back wrist curls, seated dumbbell palms up/down wrist curl


Sunday: rest abs

This post was edited by kinkies2 on Oct 12 2010 01:09pm

Hey there.

Your workout plan is pretty good for right now. Just make sure to do a LOT of failure sets, forced reps (sometimes cheat reps), and overloads. You need to force yourself to grow by constantly hitting the muscle groups with unbelievable intensity.

Also make sure to get a good dose of sugar post workout...approximately 40g worth along with your 40g protein.

thanks alot man, your a great help around here!

all donate 10 fg for helping me (all i can afford right now haha )

This post was edited by kinkies2 on Oct 12 2010 03:28pm

what's the diet like in prison? and how do they manage to keep them self big and ripped? :x

Surprisingly enough, prisoners are actually fed pretty well in the U.S.

Most prisons offer a wide selection of foods for different inmate preferences. The carbs/protein/fats are fairly balanced with approximately 55% carbs, 30% protein and 15% fat.

A calorie rich diet with sufficient protein + lots of exercise (free time and nothing else to do) yields pretty decent results.

=D in remission with my arthritis

allowed to do heavy weights

was wondering if i could get a 5 day workout plan

i really want to work my chest and achieve big biceps

also atm i have a 4 pack abs but i have a small gut so its hard to get the lower abs to show

5'9
142
drinking protein shakes also after workout

would this be a good workout plan?
mon - chest +abs
tues - back
weds - shoulders + arms
thurs - legs+abs
friday - chest+biceps
ty for some help


This post was edited by burton_clash on Oct 13 2010 10:00pm