Post workout, mix it with non-fat chocolate milk.

Any other time, use 2% regular milk.

You should have 5-6g of creatine per day...period.

Secondly, for workout try this

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

Hey big guy,

tomorrow is my sister's birthday. I am on keto and the family is going out to an Italian restaurant for dinner. Possibly the worst choice in places to go for keto. I just checked and I AM in ketosis. Would it be ok if I cut my cheat day 2 days early and just said fuck the fat losses for those two days and carb tomorrow? I figured since I am in full keto that I shouldn't have a problem with getting back in it or anything. It just seemed like it kinda wasted my last couple of days of keto by not getting those last crucial days O well. I still lost a couple pounds this week

So, I guess my question is would it be extremely detrimental to my keto diet to carb tomorrow instead? I would really like to enjoy myself with my entire family getting together and such. Hopefully this is ok Lmk!

This post was edited by PureOwnage2 on Aug 12 2011 11:13pm

Alright. So I mix the chocolate whey mix with chocolate milk? correct?

and when else should I use the 2%?

You can carb tomorrow...however, take the next 9 days to go back to keto....instead of carbing up next week on saturday...wait for monday or whatever day you normally carb up on

correct...but ONLY post-workout

all other times you have a shake (whenver you choose) mix with regular 2% milk

So take the 4g that are in Size On and then just get a thing of cheap creatine mono and take 2g later on that day?

Also I have been feeling really bad halfway into my workouts recently, I get really really hot, start sweating a ton and my stomach starts to hurt.

This has happened for the past 3 days o.o

This post was edited by FATALxRYAN on Aug 13 2011 03:36am

FML. Ok haha. Thanks man!

Hey so I have started the P90X. I started at 161 lbs, 5'9, like 16% bf or maybe a little more. After 12 days Ive lost 2.5 lbs. Is that good? or is that the totally wrong results? Not sure if I should be gaining weight from this? my idea was to tone more than bulk up.

Hey Raynor,

I'm getting sick of just freestyle lifting and decided to make a plan (which I have not tried yet) I'm just wondering on your thoughts, if I should tone it down and what order I should be doing them in.
(Every set is 10-14 reps)

Day 1 Legs/Shoulders
6 sets of BB Squats (1 being a warmup)
4 sets of Leg Extensions
4 sets of Leg Curls
3 sets of Leg Press
4 sets of Standing Military Press
3 sets of Front Raises
3 sets of Lateral Raises
2 sets of Bent-over Rear Delt Raises
4 sets of DB Shrugs
1-2 Drop sets on the sitting calf raise machine

Day 2 Chest/Biceps
Flat Bench Pyramid (10 8 6 4 2 4 6 8 10 10 format) (Temporary 'til I plateau)
4 sets of Incline Dumbell Flys
4 sets of Cable Crossovers
4 sets of Chest Dips
4 sets of Dumbell Pullovers
2 sets of Concentration Curls
2 sets of Hammer Curls
2 sets of Preacher Curls
2 sets of 21's

Day 3 off

Day 4 Back/Triceps
6 sets of Deadlifts (1 being warmup)
3 sets of Lat Pulldowns
3 sets of Pullups
4 sets of Bent-over BB Rows
3 sets of Dips
3 sets of Tricep pushdowns
4 sets of Decline Skullcrushers
2 sets of One-arm Standing Tricep Extensions
2 sets of One-arm Tricep Kickbacks

Thanks^^