newbie advice please! - Page 2 - UK-Muscle Body Building Community

craig306 · 12-06-2006, 11:00 PM

i usually make a protein shake the night before, ready for the morning.

with creatine added can i still do this or will the creatine not be as effective as if i was to make it then drink it minutes later?

cheers.

**hackskii** · 13-06-2006, 03:13 PM

I would make up the shake and drink it after it was made up.

Tatyana · 13-06-2006, 03:45 PM

Quote:

Originally Posted by craig306

thanks for the replies.

when i go to the gym i do different muscles in the arms, then the legs then different arm muscles again.... i dont stick to one thing for the whole hour. and the end i either go on the treadmill for 15 mins or the cross-trainer for 15 mins to keep cardio going!

i often have a bag of peanuts as a snack during the day as they r high in protein, but also high in fat. id have an MRP as well but its hard making that stuff up in work! ive seen Slim Fast drinks are quite high in protein but low in kcals so may drink 1 each day as an extra snack....what do u reckon on this?

Ok peanuts are seriously calorific, so if you are trying to lose weight, I would switch to hazelnuts, almonds or seeds in all honesty.

on the days i go to the gym, when i get home i have 2 shakes which is about 40g protein.

how much protein should i be taking in each day. carbs good or bad?

I think about 2 grams per kilo is good, so at least 180 g of protein each day.
Carbs, well, it does depend on either your lean tissue or total body weight and how active you are.
A good bodybuilding ratio is to have your diet 40% protein, 40 % carbs and 20% fats, although Scott will probably say 40 % protein, 30 % carbs and 30% fats.

There are a couple of threads on this site about
1. Calculating your daily calorie and macronutrient intake
2. Body fat calipers

Have a boo for them, if you can't find I will post the link, the search facility is quite good.

how do i calculate my BF?

Ok as I mentioned above, the body fat calipers, OR post a pic and a few of the lads are quite good at estimating BF.

cheers..

x
x
x

T

**hackskii** · 13-06-2006, 05:24 PM

Yep 40/30/30

craig306 · 13-06-2006, 11:51 PM

thanks a lot for the replies, will definitely search for those topics.

if i made the creatine & protein shake the night before, will it be as effective as though id made it up and drank it straight away? or will the creatine break down into creatinine?

sorry Hacks, but wasnt sure about your reply.

**hackskii** · 14-06-2006, 12:10 AM

Quote:

Originally Posted by Tatyana

A good bodybuilding ratio is to have your diet 40% protein, 40 % carbs and 20% fats, although Scott will probably say 40 % protein, 30 % carbs and 30% fats.

40/30/30

craig306 · 14-06-2006, 12:23 AM

Quote:

Originally Posted by hackskii

I would make up the shake and drink it after it was made up.

sorry Hacks, but i was referring to the above!!

Are u saying that the creatine & protein shake will break down and not be as effective if i made the shake the night before?

LondonGeezer · 16-06-2006, 02:55 PM

i dont see nothing wrong with it. but it is advised to have creatine with a fruit juice because many people have the problem with creatine that they're bodies can't digest/absorb it properly. I mixed it into a protein shake for about a week out of the 2weeks i was using it and for the whole of the first week i was seriously constipated which led to back pains, then my mate said have a glass or two of orange juice, did that and it allllllll let loose LOL. i mix it into orange juice now and have no problems

**hackskii** · 16-06-2006, 06:28 PM

I hear no creatine with citrus.
Dextrose (grape juice) yes, orange no.

craig306 · 18-06-2006, 12:17 PM

i was advised to put a teaspoon in a small amount of water, stir, and then just down it as a shot! so thats wot im doing for now, it still tastes awful tho!! when mixed with my protein drink that too was awful!! so the quicker it all goes down the better!

may try it with some grape juice if thats wot u guys think is best.

regarding my protein shake, creatine, liver tabs, fish oil capsules is it recommended to take each of these for say 4 weeks then have a week off them, and then 4 weeks on them, etc...

cheers

LondonGeezer · 18-06-2006, 02:31 PM

hackskiii i think ur rite mate.. about the no citrus deal. haven't used creatine in a long time but i definatly remember being constipated and orange juice helped.

craig as for cycling your protein shakes, creatine, liver tabs and fish oil caps.. you dont need to.

protein shakes you can have everyday of the week its good for u

liver tabs same again

fish oil capsules i dont know about

creatine yes you need to cycle this. haven't used it in a long time but i think it was something like 2weeks on 2weeks off but check it out because i cant remember correctly. should say on the tub.

13-06-2006, 03:13 PM	#17 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	I would make up the shake and drink it after it was made up. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-06-2006, 05:24 PM	#19 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Yep 40/30/30 __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-06-2006, 06:28 PM	#24 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	I hear no creatine with citrus. Dextrose (grape juice) yes, orange no. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-06-2006, 11:00 PM	#16 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	i usually make a protein shake the night before, ready for the morning. with creatine added can i still do this or will the creatine not be as effective as if i was to make it then drink it minutes later? cheers.

13-06-2006, 11:51 PM	#20 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	thanks a lot for the replies, will definitely search for those topics. if i made the creatine & protein shake the night before, will it be as effective as though id made it up and drank it straight away? or will the creatine break down into creatinine? sorry Hacks, but wasnt sure about your reply.

16-06-2006, 02:55 PM	#23 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	i dont see nothing wrong with it. but it is advised to have creatine with a fruit juice because many people have the problem with creatine that they're bodies can't digest/absorb it properly. I mixed it into a protein shake for about a week out of the 2weeks i was using it and for the whole of the first week i was seriously constipated which led to back pains, then my mate said have a glass or two of orange juice, did that and it allllllll let loose LOL. i mix it into orange juice now and have no problems

18-06-2006, 12:17 PM	#25 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	i was advised to put a teaspoon in a small amount of water, stir, and then just down it as a shot! so thats wot im doing for now, it still tastes awful tho!! when mixed with my protein drink that too was awful!! so the quicker it all goes down the better! may try it with some grape juice if thats wot u guys think is best. regarding my protein shake, creatine, liver tabs, fish oil capsules is it recommended to take each of these for say 4 weeks then have a week off them, and then 4 weeks on them, etc... cheers

18-06-2006, 02:31 PM	#26 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	hackskiii i think ur rite mate.. about the no citrus deal. haven't used creatine in a long time but i definatly remember being constipated and orange juice helped. craig as for cycling your protein shakes, creatine, liver tabs and fish oil caps.. you dont need to. protein shakes you can have everyday of the week its good for u liver tabs same again fish oil capsules i dont know about creatine yes you need to cycle this. haven't used it in a long time but i think it was something like 2weeks on 2weeks off but check it out because i cant remember correctly. should say on the tub.