protein or creatine??? - UK-Muscle Body Building Community

newbie bloke · 01-12-2004, 08:07 PM

im 22 yr old male and just starting to train, im 11 stone and 6 foot tall, so obviously pretty slim! the main reason for me to train is to get bigger and more defined, what is the best supplement shake for me to take? protein or creatine? and what sort of results will i get?
any1 help?!
cheers!

trickymicky69 · 01-12-2004, 08:28 PM

how long is a piece of string? a lot of it is down to genetics but you can enhance what you have by

taking in enough protein from whole foods (not too many shakes etc)
getting enough good carbs and fats (try to keep saturated fats down)
if you are taking a creatine supplement dont expect miracles overnight. it takes a while for it to work. give it a month, if it doesnt work save your money
take a multivitamin as training places great stress on the body
eat fruit and veg-they are low in fat and they contain some essential vitmamins and minerals
eat 5-6 times a day and try and get some protein in every meal. if you are bulking a bit of fat will not hurt unless you are genetically disposed to carrying fat
supplements are exactly what they say they are. they should supplement a diet not replace it. sort your diet and the rest will happen in turn

newbie bloke · 01-12-2004, 08:43 PM

ok cheers, you wouldnt recommend something like.. '100% pure whey' for someone like me then? also call me stupid but whats the best foods to get my carbs from!?

ta

***Lorian*** · 01-12-2004, 08:44 PM

^^^^^^^^^^^
Listen to that guy.

Good post tricky..

L

newbie bloke · 01-12-2004, 08:46 PM

yeah definately sounds like he knows wot hes talking about!

cheers mate!

newbie bloke · 01-12-2004, 08:48 PM

if the above dont make sense, its cos i repied to a post from 'lorian'?!?anyway it aint there now!?

***Lorian*** · 01-12-2004, 09:23 PM

Quote:

Originally Posted by newbie bloke

if the above dont make sense, its cos i repied to a post from 'lorian'?!?anyway it aint there now!?

Sorry - it's back now

L

**hackskii** · 02-12-2004, 12:16 AM

Yes, you can use protein powders and creatine and even both together.
Best carbs, fruits, vegetables, oatmeal, sweet potato, there are more but for the most part this will do.
Stay away from breads, pasta, sugar as these arnt the best carbs. Small amounts are ok but the others are better.

newbie bloke · 23-03-2005, 08:51 PM

hi! im trying to tone my lower abs n get rid of my 'pot-belly' (its only little!) wots the best way to achieve this? bearing in mind i have a weak lower back

thanks!

Timmy Smooth · 24-03-2005, 01:14 AM

For your abs to shine through you'll need to lower your bodyfat level - its like wearing a jumper between your muscles and skin. Doing loads and loads of sit ups and repetitive ab work won't work along. You could get wicked abs, but the 'jumper' of fat will still be there, preventing your definition. You can't get rid of fat in one particular place (spot reduction), its got to come from all over your body.

Just general tips....

RESISTANCE WORK (freeweights, machins, cables etc.) will increase lean muscle mass, improving strength and building a good foundation shape to cut from. Also, increasing muscle mass raises your metabolism rate, so you burn more fat throughout the day, even when your sitting down. More muscle means more energy to fuel them.

CARDIO WORK (running, swimming, bikes etc.) Burns more calories than resistance work on an even timescale, but of course, you can't spend 8 hours a day on a stepper! Try a mix of CONSTANT PACE training (maintaing the same intensity level of a prolonged length of time, eg. jogging for 20-30 minutes) and INTERVALS.

Intervals take up less time and are generall regarded as more efficient than constant pace training. An example would be sprinting up a hill, then walking back down, or swimming one length of the pool as fast as you can, then two at a relaxed pace. The idea is that your heart works at a high intensity for a short period of time, has just enough time to slow down at a comfortable pace, then has to work hard again straight away. This cycle continues over and over. My favourite example would be something like...

Rowing machine: 10 x 100m as fast as you can, with 20 seconds rest between each set. ANYONE working as hard as they can will feel ill by the end of it
:boohoo: :boohoo:
The beauty with this kind of training is that it doesn't take up too much time and it has the AFTERBURN effect of an elevated base heart rate and metabolism.

Timmy Smooth · 24-03-2005, 01:21 AM

Bit basic to be honest, but for general fitness, toning and to look good for summer etc, you want to combine all those elements.

The above examples are assuming you've access to normal gym facilities. If not, reply back and I'll try think of something more relevant.

As for supplements, like it was already mentioned, its best to get a good base nutritional intake from real foods. I suppose if you are going to be consistently lifting heavy, then creatine would be an advantage, but most people starting to look at supplementation start with a decent protein product.

ChefX · 24-03-2005, 01:28 AM

Or try the table push

LOL

newbie bloke · 24-03-2005, 05:30 PM

ha ha wots the table push?! anyway thanks for that, that gives me something to think about.. just gota do it eh, nothins easy is it!!

cheers

ChefX · 24-03-2005, 06:12 PM

The table push is where you push yourself back from the table before you overeat. (AKA Diet)

Abs are 99% diet as in looks. For function they should be trained like anything else.

Most people train their abs so wrong they actually get a thicker waist but denial is a bodybuilding right.

IMHO - To be very very honest the best abs on anyone I have ever seen were always on people who bareley ever trained abs or not at all, but had perfect diets.

Chas · 31-03-2005, 04:16 PM

"Most people train their abs so wrong they actually get a thicker waist but denial is a bodybuilding right."

Help me with this, as I am trying to complete the six-pack, but what is the right way?

BTW, my partner, a physiotherapist, reckons I am too old to get a proper 6 pack, but I am trying to prove her wrong. I have got good definition (big, though not huge) on my chest, arms, shoulders and back and don't see why I can't do the same with my abs. Only been doing this for just over 6 months, but have become obsessed with the gym!

[b]Chas[b]

01-12-2004, 08:07 PM	#1 (permalink)
newbie bloke Newbie Trainer Join Date: Dec 2004 Posts: 8	protein or creatine??? im 22 yr old male and just starting to train, im 11 stone and 6 foot tall, so obviously pretty slim! the main reason for me to train is to get bigger and more defined, what is the best supplement shake for me to take? protein or creatine? and what sort of results will i get? any1 help?! cheers!

01-12-2004, 08:28 PM	#2 (permalink)
trickymicky69 bashing the bishop Join Date: Oct 2004 Location: in your mothers pants Posts: 1,606	how long is a piece of string? a lot of it is down to genetics but you can enhance what you have by taking in enough protein from whole foods (not too many shakes etc) getting enough good carbs and fats (try to keep saturated fats down) if you are taking a creatine supplement dont expect miracles overnight. it takes a while for it to work. give it a month, if it doesnt work save your money take a multivitamin as training places great stress on the body eat fruit and veg-they are low in fat and they contain some essential vitmamins and minerals eat 5-6 times a day and try and get some protein in every meal. if you are bulking a bit of fat will not hurt unless you are genetically disposed to carrying fat supplements are exactly what they say they are. they should supplement a diet not replace it. sort your diet and the rest will happen in turn

02-12-2004, 12:16 AM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,445	Yes, you can use protein powders and creatine and even both together. Best carbs, fruits, vegetables, oatmeal, sweet potato, there are more but for the most part this will do. Stay away from breads, pasta, sugar as these arnt the best carbs. Small amounts are ok but the others are better. __________________ Scott

Thread Tools
Show Printable Version Email this Page
Rate This Thread
Rate This Thread:

01-12-2004, 08:43 PM	#3 (permalink)
newbie bloke Newbie Trainer Join Date: Dec 2004 Posts: 8	ok cheers, you wouldnt recommend something like.. '100% pure whey' for someone like me then? also call me stupid but whats the best foods to get my carbs from!? ta

01-12-2004, 08:44 PM	#4 (permalink)
*Lorian* Administrator Join Date: Apr 2003 Location: Cheltenham Posts: 2,586 Blog Entries: 1	^^^^^^^^^^^ Listen to that guy. Good post tricky.. L

01-12-2004, 08:46 PM	#5 (permalink)
newbie bloke Newbie Trainer Join Date: Dec 2004 Posts: 8	yeah definately sounds like he knows wot hes talking about! cheers mate!

01-12-2004, 08:48 PM	#6 (permalink)
newbie bloke Newbie Trainer Join Date: Dec 2004 Posts: 8	if the above dont make sense, its cos i repied to a post from 'lorian'?!?anyway it aint there now!?

23-03-2005, 08:51 PM	#9 (permalink)
newbie bloke Newbie Trainer Join Date: Dec 2004 Posts: 8	hi! im trying to tone my lower abs n get rid of my 'pot-belly' (its only little!) wots the best way to achieve this? bearing in mind i have a weak lower back thanks!

24-03-2005, 01:14 AM	#10 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	For your abs to shine through you'll need to lower your bodyfat level - its like wearing a jumper between your muscles and skin. Doing loads and loads of sit ups and repetitive ab work won't work along. You could get wicked abs, but the 'jumper' of fat will still be there, preventing your definition. You can't get rid of fat in one particular place (spot reduction), its got to come from all over your body. Just general tips.... RESISTANCE WORK (freeweights, machins, cables etc.) will increase lean muscle mass, improving strength and building a good foundation shape to cut from. Also, increasing muscle mass raises your metabolism rate, so you burn more fat throughout the day, even when your sitting down. More muscle means more energy to fuel them. CARDIO WORK (running, swimming, bikes etc.) Burns more calories than resistance work on an even timescale, but of course, you can't spend 8 hours a day on a stepper! Try a mix of CONSTANT PACE training (maintaing the same intensity level of a prolonged length of time, eg. jogging for 20-30 minutes) and INTERVALS. Intervals take up less time and are generall regarded as more efficient than constant pace training. An example would be sprinting up a hill, then walking back down, or swimming one length of the pool as fast as you can, then two at a relaxed pace. The idea is that your heart works at a high intensity for a short period of time, has just enough time to slow down at a comfortable pace, then has to work hard again straight away. This cycle continues over and over. My favourite example would be something like... Rowing machine: 10 x 100m as fast as you can, with 20 seconds rest between each set. ANYONE working as hard as they can will feel ill by the end of it :boohoo: :boohoo: The beauty with this kind of training is that it doesn't take up too much time and it has the AFTERBURN effect of an elevated base heart rate and metabolism.

24-03-2005, 01:21 AM	#11 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	Bit basic to be honest, but for general fitness, toning and to look good for summer etc, you want to combine all those elements. The above examples are assuming you've access to normal gym facilities. If not, reply back and I'll try think of something more relevant. As for supplements, like it was already mentioned, its best to get a good base nutritional intake from real foods. I suppose if you are going to be consistently lifting heavy, then creatine would be an advantage, but most people starting to look at supplementation start with a decent protein product.

24-03-2005, 01:28 AM	#12 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	Or try the table push LOL

24-03-2005, 05:30 PM	#13 (permalink)
newbie bloke Newbie Trainer Join Date: Dec 2004 Posts: 8	ha ha wots the table push?! anyway thanks for that, that gives me something to think about.. just gota do it eh, nothins easy is it!! cheers

24-03-2005, 06:12 PM	#14 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	The table push is where you push yourself back from the table before you overeat. (AKA Diet) Abs are 99% diet as in looks. For function they should be trained like anything else. Most people train their abs so wrong they actually get a thicker waist but denial is a bodybuilding right. IMHO - To be very very honest the best abs on anyone I have ever seen were always on people who bareley ever trained abs or not at all, but had perfect diets.

31-03-2005, 04:16 PM	#15 (permalink)
Chas Newbie Trainer Join Date: Mar 2005 Location: UK Posts: 81	"Most people train their abs so wrong they actually get a thicker waist but denial is a bodybuilding right." Help me with this, as I am trying to complete the six-pack, but what is the right way? BTW, my partner, a physiotherapist, reckons I am too old to get a proper 6 pack, but I am trying to prove her wrong. I have got good definition (big, though not huge) on my chest, arms, shoulders and back and don't see why I can't do the same with my abs. Only been doing this for just over 6 months, but have become obsessed with the gym! [b]Chas[b]