Eat 6 times a day. Train 3 times a week. Its all good.

sultan003:
Mark wahlberg ate 12times a day to gain mass for the role he played in pain and gain.
@50caliber, when you gained mass, did you get stronger?

Christian bale & Tom hardy are another examples, they ate like monsters for The Dark Knight Rises/Batman

I didn't focus on strength training, but I guess you can't build such muscles with weights, & not get stronger. I did notice, I could bench & squat more weights, one day I playfully shoved a friend & he almost fell down, this guy is a footballer, & has impeccable stamina. Then I began to realise I was significantly stronger.

cold:
chai work no gree me follow this thread as i for like

lol you did not miss anything,

I find guys who are completely ripped gross. Too many muscles make him look like he's compensating for something.

Most of the time, body builders have such an ego problem. They push out their chest and their arms go farther

on each side like they are ready to rumble. A simple "how are you today" will turn into a 20 minute lecture of what

he had for breakfast, what supplements he was 'currently' trying, what he had done in the gym and how long

he had done it for, how his body felt and how it was changing, what he had read up the internet about protein,

creatine muscle development and Men's health in general......I could go on and on.


It's a pity because under all that armour plating and external veneer, is a warm and kind person too scared to just be.

Hmmm the place for six packs hunters
**unfollow thread**

minute: I find guys who are completely ripped gross. Too many muscles make him look like he's compensating for something.

Most of the time, body builders have such an ego problem. They push out their chest and their arms go farther

on each side like they are ready to rumble. A simple "how are you today" will turn into a 20 minute lecture of what

he had for breakfast, what supplements he was 'currently' trying, what he had done in the gym and how long

he had done it for, how his body felt and how it was changing, what he had read up the internet about protein,

creatine muscle development and Men's health in general......I could go on and on.


It's a pity because under all that armour plating and external veneer, is a warm and kind person too scared to just be.

lol

minute: I find guys who are completely ripped gross. Too many muscles make him look like he's compensating for something.

Most of the time, body builders have such an ego problem. They push out their chest and their arms go farther

on each side like they are ready to rumble. A simple "how are you today" will turn into a 20 minute lecture of what

he had for breakfast, what supplements he was 'currently' trying, what he had done in the gym and how long

he had done it for, how his body felt and how it was changing, what he had read up the internet about protein,

creatine muscle development and Men's health in general......I could go on and on.


It's a pity because under all that armour plating and external veneer, is a warm and kind person too scared to just be.

lol it is very normal for someone to talk your ears off about something they are very passionate it. I am sure you have own hobby too.

.... how about guys that bulk up like Johny Bravo; huge upper-body with skinny legs? Protein shake anyone? Calf raises too?
Spartacus!

minute: I find guys who are completely ripped gross. Too many muscles make him look like he's compensating for something.

Most of the time, body builders have such an ego problem. They push out their chest and their arms go farther

on each side like they are ready to rumble. A simple "how are you today" will turn into a 20 minute lecture of what

he had for breakfast, what supplements he was 'currently' trying, what he had done in the gym and how long

he had done it for, how his body felt and how it was changing, what he had read up the internet about protein,

creatine muscle development and Men's health in general......I could go on and on.


It's a pity because under all that armour plating and external veneer, is a warm and kind person too scared to just be.

u happen to be rolling with those who spend more time as guards at clubs and on the internet than on the real deal.

real deal guys rarely have to brag about themselves, they feel withdrawn when their body is been discussed(they can only smile).

they do it to keep fit, for the fun of it and the confidence it exhumes when both shirts and Tshirts hug u tyt.

the feel of invincibility is so kul too. guys just naturally give you ur way tru the crowd. at pools, gurls drool at your built....

u'z da mehn

Buh must u use supplement in oda 2 achieve a desired result,,,?? N diaz no nearby gym centre around hia,,, haw do i go abt it plz,,M reali in2 weight liftin cos of Ma body stature,,u knw tall n kinda huge,,,wid an atheletic body,,,

Pls i'm too slim and i have small legs and don't have the time to lift weight pls is there any drug i can use without lifting weights that can make me improve weights

m so enthusiastic abt body building... Atleast to stay in shape... Even though av not being able to get a gym i can afford in ma area.. I av resolve to lifing dis home made cement weight.. It has help m achieve quite a no of things... I want to achieve a reasonable flat stomach, reduce or convert all dis fat to muscles and also want to b strong cos av noticed dat even been built dos no automatically make m strong.. Can i get any help..

All i need is how to build my Fist (BLOW) to like 50kg in size.

Corona99: Buh must u use supplement in oda 2 achieve a desired result,,,?? N diaz no nearby gym centre around hia,,, haw do i go abt it plz,,M reali in2 weight liftin cos of Ma body stature,,u knw tall n kinda huge,,,wid an atheletic body,,,

You must not use supplement, the main reason people use supplement is because its difficult to get the daily nutrient requirements, if there is no gym around try body weight exercises

blink182: if i pump enough, my muscles grow. Problem is the recovery time and that is the reason I want to try out creatine since it helps with recovery.

If your comfort zone is 10 push-ups of the bar-bell per round, get to 10 and force yourself to do 15. You will be amazed at how your muscles respond, mind you, make sure you are working with weights heavy enough.

wht happens to working out with light weight for very long sessions?

ar there any benefits?

temi4fash: m so enthusiastic abt body building... Atleast to stay in shape... Even though av not being able to get a gym i can afford in ma area.. I av resolve to lifing dis home made cement weight.. It has help m achieve quite a no of things... I want to achieve a reasonable flat stomach, reduce or convert all dis fat to muscles and also want to b strong cos av noticed dat even been built dos no automatically make m strong.. Can i get any help..

Fat cannot be converted to muscles, so what you need do is burn the fat through cardio and dieting, and also being big doesnt guarantee strenght because it could be fat, water weight, glycogen etc so try and make sure what is making you big is mainly muscles

alleviate2002us:

wht happens to working out with light weight for very long sessions?

ar there any benefits?

The main benefit is endurance

Slimboy94: Pls i'm too slim and i have small legs and don't have the time to lift weight pls is there any drug i can use without lifting weights that can make me improve weights

Sorry sir cant help you, except if you want to get fat make fast and junk food your friend

Omo_Alata:

lol it is very normal for someone to talk your ears off about something they are very passionate it. I am sure you have own hobby too.

Nice reply

Slimboy94: Pls i'm too slim and i have small legs and don't have the time to lift weight pls is there any drug i can use without lifting weights that can make me improve weights

Since you don't have time to squat with weights, try squating your body weight or you frog jump at home.
Drugs(steroids) won't help,you have to workout before you gain something, if you are on cycle and diet well, you will get big, but will go down to your normal size off cycle.
Example: check out wwe wrestler shawn micheals in the 90's and now.

Omo_Alata:

There are more effective way to work your core muscles without sit up. I personally don't like sit ups. Sit ups cause back problem. As a woman, I don't like sit ups, it makes your abs looks boxy and thickens it. I will not recommend sit ups

What would you suggest? And, don't say planks- very boring, planks.

NO PAIN NO GAIN!!!!!! TOday is Back and Legs day!!! I am an avid weight lifter. And i have been doing this for over 2 years now. Bench pressing 135KG now. Like Ronnie Coleman:- Light weight... yeah buddy!!!!

On the issue of diet, i'm sure we've all seen bricklayers who are ripped as fucck. Who subsist on a diet of garri and beans. I'm thinking its down to the sheer duration of their workouts(bricklaying takes hours). And they also negate the 'small meal portions every 3 hours' thing. These guys eat enormous helpings but thrice a day.

BoboYekini: On the issue of diet, i'm sure we've all seen bricklayers who are ripped as fucck. Who subsist on a diet of garri and beans. I'm thinking its down to the sheer duration of their workouts(bricklaying takes hours). And they also negate the 'small meal portions every 3 hours' thing. These guys eat enormous helpings but thrice a day.

nothing works for everyone I think its to find what suits you p.s I have seen brick layers with flabby tummies

Hey guys,

How do I loose belly fat also known as pot belly?

1.Sleep

If you want to work late at night, think again.
When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your
cortisol levels that cause insulin sensitivity,
prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.

2. Short bursts of exercises

1000 crunches a night may get you strong
abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. Instead of all those crunches, do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you
hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets of holding for 30 seconds each. Getting up and moving throughout the day by going for walkswill also help.

3. Sugar is your Enemy

Fighting belly fat is 80% healthy diet. Reduce
calories by filling yourself up with protein,
vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have
a sugar craving, replace your calorie laden burger with a skimmed Milk one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving!

4. Vitamin C

When you’re under extreme stress, you secret more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress. Besides being a good way to counteract a
cold, Vitamin C is also essential for making
carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side
effects. Try red peppers, kiwi fruits and citrus fruits. These have a lot of Vitamin C

5. Eat Fat

Yup, you heard me! It takes fat to burn fat. Like I said above, it’s sugar that gets you fat, not fat. Good fats include foods rich in Omega 3′s, like fish, avocados & nuts. These foods are full of nutrients that help keep you satiated throughout the day.

6. Slowing down your breath

This is a very simple method that you can use even when you’re in the midst of doing
something else. Whenever you notice you’re
feeling tense and uptight check and see how
you’re breathing. Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths. After you become aware of your own breathing, consciously relax
your belly and slow down the breathing. This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effec

druid06: Hey guys,

How do I loose belly fat also known as pot belly?

tive

Slimboy94: Pls i'm too slim and i have small legs and don't have the time to lift weight pls is there any drug i can use without lifting weights that can make me improve weights

With all respect bro, you are not serious. You want the gain without the pain, & that's impossible, steroids can't even help you.

There is no drug you can take that would work that magic for you, not even steroids. You've still got to work out right, eat right & rest right for steroids to be effective, & even at that, gains from steroids are just temporary & the side effects are long term.

Something most guys don't understand is, building muscles requires challenging your body, taking it where it's never been before. Some guys are genetically blessed, but for the most who aren't, you've got to put in work.

You can't expect to be a giant, while eating like an ant, that ain't going to happen, it's that simple!! If your aim is not to bulk, but to get ripped/shredded & lean, then it's a different case, but if you want size, you've got to do things of size, eat massive, train massive.

Dwayne johnson

McMayor: NO PAIN NO GAIN!!!!!! TOday is Back and Legs day!!! I am an avid weight lifter. And i have been doing this for over 2 years now. Bench pressing 135KG now. Like Ronnie Coleman:- Light weight... yeah buddy!!!!

Holy Moses!! You bench 135kg?? That's insane. How much do you weigh?

Btw, I've seen Ronnie Coleman in person, he was invited to our university, we had to pay to get a lecture on fitness from him, the dude is a man mountain.

Vanneni: *Smiles*

adexsimply:

Bawoni oremi?

Nice contributions from Professor D and 50cal.

I would like to add that the main goal of Creatine contrary to whats someone has mentioned earlier isn't for recovery (some brands may yes indeed have a recovery component) but to build muscle. Here is a very detailed yet succinct article on Creatine I think everyone should read. If you wanna build muscles, you must take Creatine!

The Ultimate Creatine Guide For Maximum Muscle Gains – Written By Sol Orwell

Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to support cellular function, and this underlies performance enhancing and neuroprotective properties of creatine. A remarkably safe and well researched supplement for most people.


What does creatine supplementation do?

Creatine is the most common sports performance supplement, catered mostly towards increasing the rate of muscle growth and increasing power output with somewhat lesser but present benefits on skeletal muscle endurance. Basically, it lets you lift a bit more. Beyond these usages, which are the most common reasons people choose to supplement creatine, creatine supplementation also appears to have neuroprotective properties and may act as a cognitive enhancer (for vegetarians) or antidepressant (currently only shown in females). Although not directly demonstrated in human interventions, the mechanisms of creatine supplementation also suggest it can preserve cellular integrity (reducing apoptosis rates) and promote cellular longevity. Basically, it has a lot of other side-benefits.

In a sense, creatine supplementation will give cells more energy to work with, and allow those cells to function better.

How does it work?

Creatine is involved in a system known as the creatine phosphate system, where creatine and creatine phosphate interchangeably donate or accept a phosphate group[1]. This phosphate group can readily replenish other molecules that lose theirs and need a replacement, and the most notable and relevant example of this is replenishing ATP (adenosine triphosphate) from ADP (adenosine diphosphate). ATP is the main ‘energy currency’ of a cell. Creatine lets you replenish ATP directly without needing to go through a lengthy process of breaking down other molecules into it.

Creatine supplementation merely increases the pool of creatine in a cell, and allows for a greater total phosphate donation to occur, resulting in more ATP replenishment.

Is it safe?

At this point in time, there are no clinically relevant side effects known to be caused by creatine supplementation. ‘Clinically relevant’ in this sense means anything that can cause adverse effects to your health (such as kidney or liver damage, both of which have equivocally refuted), as there are a few ‘side-effects’ associated with creatine supplementation. Taking too much creatine at once, due to a combination of limited intestinal absorption in high doses and drawing water into the intestines, can cause diarrhea. Additionally, the water drawing properties can lead to an upset stomach or nausea.

These can be avoided by taking creatine with ample water, and not taking an excessive amount of creatine at once.

How much should I take?

Creatine, for a nonathletic or slightly athletic person, is only required in a dosage of 2-3g or so daily[2][3]. For those who are athletic and have a higher rate of creatine turnover in muscle tissue (the biggest creatine ‘reservoir’ in the body), a minimum dose of 5g a day might be required (for prudency, the 2-3g range still seems effective).

Loading periods can be useful, particularly in seeing if you are a responder to creatine supplementation (as water weight gain will be more noticeable), but are by no means needed.


Do I need to cycle creatine?

Creatine does not need to be cycled. The traditional usage of creatine cycles (1 week loading, 3 weeks maintenance, 1-2 weeks off) is fairly redundant anyways as creatine takes much longer to clear the body[4]. Since creatine does not act upon any receptors and there is no known ‘creatine sensitivity’ because of this there is no need to take a break from creatine.

Products are usually cycled because your body developers a tolerance to them – this does not apply to creatine supplementation.

What happens if I go off of creatine?

When creatine supplementation is ceased, it takes anywhere from a few weeks to a month for creatine levels in the body to normalize to pre-supplementation levels. The variance in how long it takes to clear the body depends on how much you exercise (more exercise accelerating the rate of normalization) and how much creatine was initially stored in muscle tissue. Although supplementation of creatine does acutely suppress your body’s production of creatine (suppresses the rate limiting enzyme[5][6]), creatine production is restored within a day or two after stopping creatine. There does not appear to be any noticeable ‘down’ period following cessation of creatine usage, and creatine synthesis being hindered might not actually be bad (some health effects, such as preservation of SAMe for other processes[7].

There will be an associated loss of water. There will be no loss of muscle – any musculature created while on creatine will remain if you cease supplementation.

Does creatine cause baldness?

Creatine has once been implicated in increasing DHT [8], a more potent androgen that is implicated in power output (good) but also hair loss in susceptible men and prostate cancer (bad). While the increase in DHT and hair loss is not a concern if you have a robust head of hair, those with a receding hairline may experience an acceleration of their rate of hairline receding when using any androgenic supplement that can increase DHT. Despite the concerns with creatine supplementation and hair loss, no trials have been conducted on the topic. Although DHT itself is a negative stressor, creatine accumulation in hair cells is protective of them secondary to increasing energy production; the ultimate effect of creatine supplementation in men with a receding hairline has not been investigated.

It makes logical sense that creatine may have a detrimental effect on your hair, but how quickly and how much is completely unknown at this time.

When should I take creatine?

Creatine can be taken at any time, and it will reside in skeletal muscle tissue until it is required (unlike pre-workout supplements like caffeine or citrulline). There is some evidence that suggests (but does not prove) that taking creatine alongside caloric and nutrient intake would be more beneficial than taking it in a fasted state, so it may be prudent to take creatine with meals.

Taking it with meals may also reduce the risk of an upset stomach in those with sensitive stomachs.

Do I need to load creatine?

Creatine does not need to be loaded (‘loading’ referring to taking 15-20g of creatine throughout the day for the first 5-7 days you use creatine supplementation, followed by a more moderate ‘maintenance’ period of 2-5g daily), although loading is not necessarily negative either. A loading protocol will allow you to reach your maximal bodily levels of muscle creatine faster than just straight shooting 5g daily, although taking 5g daily will eventually cause the same degree of saturation.

Over the long period there will be no significant difference, but if your stomach can handle it then the loading protocol may be more beneficial for the first few days of creatine usage.



Will creatine cause me to bloat?

Although creatine will not make you ‘bloat’ in an adverse sense, it does indeed increase water weight. This water weight is mostly localized to skeletal muscle, as water weight with creatine supplementation is gained wherever creatine is stored on the body. Due to this, it is more likely that creatine will cause a visual ‘inflation’ of the muscles rather than causing one to look softer and fatter.

There is a possibility with intestinal bloating due to taking too much at once and getting stomach cramps, which can be avoided by taking more moderate dosages or drinking more water with the creatine supplementation.

What’s the best form of creatine?

Creatine does not really have a ‘best form’ at this point in time – for all intents and purposes, creatine monohydrate is as effective as any other version. While other newer forms such as creatine HCl or creatine nitrate may be more water soluble, they are not demonstrated to actually be more effective at building muscle.

Creatine monohydrate, usually ‘micronized’ (helps with water solubility), is recommended since it is both effective and cheap when other forms are equally effective but more expensive.

How does creatine affect my fat loss?

Creatine does not have many significant interactions with fat loss, so an accurate assumption would be that creatine will not affect the rate of fat loss at all. Long-term trials on creatine fail to note any alteration in fat mass relative to placebo when exercise is not included.

With the inclusion of exercise, as creatine helps in power output, it would have a slight effect in aiding in fat loss.

How does creatine affect my cognition?

In an overall healthy omnivore with sufficient sleep, creatine is still neuroprotective and beneficial for the brain. However, there are unlikely to be any noticeable effects on cognition[9][10]. In sleep deprived omnivores, creatine supplementation can somewhat attenuate the negative effects of this state on performance.[11][12]. In vegetarians or vegans, creatine supplementation can be referred to as a cognitive enhancer[9].

Only in this population, which are somewhat deficient in creatine due to not eating meat products, and in the elderly [13] does creatine increase memory formation and attention reliably.

Are creatine products on the market vegan?

Although creatine was discovered in meats and the first few years of research had to extract creatine from meat, creatine has since been synthesized in lab settings using cheaper source materials which are usually plant based.

It is wholly possible to get a vegan creatine product, although one may wish to contact the supplement company they want to purchase from to confirm.

When should I take it?

Take creatine whenever it is convenient for you. Creatine is not a stimulant of any kind (you need to time stimulant usage); it works on saturation, so as long as your body is saturated, you’re good.

So if you take it in the morning right after you wake up, before your workout, or right before you sleep – it doesn’t matter. Just take it.


Does it do anything else?

There’s a lot of research coming out that shows creatine can help in a lot of ways. It could help against depression [14], against neurological disease, exert membrane protective effects, be anti-diabetic [15], and even help cognition.

In fact, being completely deficient is a genetic disorder that results in mental retardation.

Wrap up

Creatine works. It’s not going to make you super strong overnight, but it will allow you to lift heavier. You keep at it, and over time, creatine will make you stronger. Not only that, it has the potential to help in a variety of ways – cell membrane, neuroprotective, and so forth.

Author: Sol Orwell
This article was contributed to Simplyshredded via [url]Examine.com[/url]

References


Wallimann T, Tokarska-Schlattner M, Schlattner U. The creatine kinase system and pleiotropic effects of creatine. Amino Acids. (2011)
Rawson ES, et al. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. (2011)
Terjung RL, et al. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc. (2000)
Rawson ES, et al. Effects of repeated creatine supplementation on muscle, plasma, and urine creatine levels. J Strength Cond Res. (2004)
Guthmiller P, et al. Cloning and sequencing of rat kidney L-arginine:glycine amidinotransferase. Studies on the mechanism of regulation by growth hormone and creatine. J Biol Chem. (1994)
McGuire DM, et al. Repression of rat kidney L-arginine:glycine amidinotransferase synthesis by creatine at a pretranslational level. J Biol Chem. (1984)
Brosnan JT, da Silva RP, Brosnan ME. The metabolic burden of creatine synthesis. Amino Acids. (2011)
Van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. (2009)
Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. (2011)
Rawson ES, et al. Creatine supplementation does not improve cognitive function in young adults. Physiol Behav. (2008)
McMorris T, et al. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol Behav. (2007)
McMorris T, et al. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology (Berl). (2006)
McMorris T, et al. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. (2007)
Lyoo IK, et al. A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. Am J Psychiatry. (2012)
Alves CR, et al. Creatine-induced glucose uptake in type 2 diabetes: a role for AMPK-α. Amino Acids. (2012)