Creatine or 100% Whey Protein
#1
Burning Brakes
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Creatine or 100% Whey Protein
Which should I take?
Right now I'm trying to lose some weight (fat weight at least) and gain some muscle mass in the upper body. My diet isn't the best, but I try to eat alot of fruits and keep my calories around the 1500 range, but I guess I'm missing certain vital nutrients for fat burning and muscle massing. Which of these two should I take, and how often a day?
Right now I'm trying to lose some weight (fat weight at least) and gain some muscle mass in the upper body. My diet isn't the best, but I try to eat alot of fruits and keep my calories around the 1500 range, but I guess I'm missing certain vital nutrients for fat burning and muscle massing. Which of these two should I take, and how often a day?
#2
Take the 100% protein, especially early in the morning. This way, your body is put into an anabolic state and it won't breakdown muscle for fuel. make sure you do some cardio, because diet by itself won't help. Also, eat low GI carb foods. Sweet potatoes, oatmeal, wholemeal breads, yogurt, etc. The creatine, (depending on what kind) will help you build muscle, and bigger muscles mean more calories to burn. Lift weights, do cardio, and eat a balanced diet. Just eat certain foods at the right time. Try to limit yourself to fish or chicken at night, with some veggies or a salad. Eat your carb rich foods early in the day.
#4
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Originally Posted by fdl
Creatine will add on a few pounds of water weight. Go with the protein.
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https://acurazine.com/forums/health-fitness-34/question-creatine-315848/
#5
Suzuka Master
Originally Posted by ccannizz11
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https://acurazine.com/forums/showthread.php?t=315848
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You said you want to add mass and lose fat. Like i said in the stickies, pick one. Gaining mass requires you to eat more than you burn, losing fat requires you to eat less. Only if you're just starting out or using steroids will both happen at once. Trying to do both at once is like trying to walk north and south at the same time.
As for the supplements...
Creatine really helps me push that extra bit in the gym to really tear myself up. But it won't do you any good unless you use that extra energy boost that comes with it. Creatine allows you to work even harder, to grind out a few extra reps with a little bit more weight to tear up your muscles just a little bit more. It does nothing for you on its own. THere's a link in the nutrition sticky for info on creatine (or at least there should be
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Whey protein is just protein. It's food. Use it if it fits your diet. I like to have a shake for breakfast instead of a bagel or bowl of cereal. It's just about the leanest, easiest way to get in your protein. Whey is great for that. It's also awesome (if not essential) for your post-workout meal. When worked into your diet properly whey is the best supplement out there.
Keep in mind neither of these are magic supplements. If you start taking them and change nothing else they won't do you any good - in fact they could hinder your progress. Make sure you have the basics down - diet and exercise - before you start buying supplements.
#6
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I already have the diet narrowed down, and the exercise down also. Doing at least an hour of lifting a day along with 50 minutes of straight cardio, about 4-5 times a week.
I read somewhere that creatine helps to promote fat burning as well as muscle gains, is this true?
I was also told that protein directly after a work out is necessary for massing for the reason of immediate muscle repair?
This goes on to the topic of isolates, should I be getting a protein or a protein isolate, isolates are supposed to absorb or be useful faster then regular protein?
I read somewhere that creatine helps to promote fat burning as well as muscle gains, is this true?
I was also told that protein directly after a work out is necessary for massing for the reason of immediate muscle repair?
This goes on to the topic of isolates, should I be getting a protein or a protein isolate, isolates are supposed to absorb or be useful faster then regular protein?
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#8
Suzuka Master
Originally Posted by azn5ucka86
I already have the diet narrowed down, and the exercise down also. Doing at least an hour of lifting a day along with 50 minutes of straight cardio, about 4-5 times a week.
I read somewhere that creatine helps to promote fat burning as well as muscle gains, is this true?
I was also told that protein directly after a work out is necessary for massing for the reason of immediate muscle repair?
This goes on to the topic of isolates, should I be getting a protein or a protein isolate, isolates are supposed to absorb or be useful faster then regular protein?
#9
Burning Brakes
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thanks for the response abreece
I'm figuring my daily intake to maintain my weight is 12*160 = 1920, so roughly a 400 calorie variance is what I'm saving from eating alone. Should I up my calorie intake for the day?
Where is a good place to physically buy protein whey isolate? I'm really just eating 5 egg whites a night when I come back from the gym to try to get my protein, but of course a shake is simpler and more time efficient, is GNC overpriced for what it is? Any recommended flavors? Do you need a blender to mix the powder also?
What should I be eating before the workout? I usually eat a bowl of cereal (cheerios) around 9am in the morning, and then some sort of lunch at 12 that goes along the line of a sandwich/salad or whatever is the special at the cafeteria at work (not really calorie efficient) and then a medium sized dinner either right after work at 5/6 or dinner right after the workout which is usually 9/10 (alot of times its a salad with a sandwich or a subway 6''). That pretty much satisfies my calorie goal for the day.
Would taking in caffeine as a supplement an hour or two before goin to the gym be bad? I have a bottle of caffeine pills that I use at work when I'm pretty tired, I usually break it into fourths or halves and never take the full 200mg. I was thinking to increase workout efficient to take maybe 50mg of caffeine.
I'm figuring my daily intake to maintain my weight is 12*160 = 1920, so roughly a 400 calorie variance is what I'm saving from eating alone. Should I up my calorie intake for the day?
Where is a good place to physically buy protein whey isolate? I'm really just eating 5 egg whites a night when I come back from the gym to try to get my protein, but of course a shake is simpler and more time efficient, is GNC overpriced for what it is? Any recommended flavors? Do you need a blender to mix the powder also?
What should I be eating before the workout? I usually eat a bowl of cereal (cheerios) around 9am in the morning, and then some sort of lunch at 12 that goes along the line of a sandwich/salad or whatever is the special at the cafeteria at work (not really calorie efficient) and then a medium sized dinner either right after work at 5/6 or dinner right after the workout which is usually 9/10 (alot of times its a salad with a sandwich or a subway 6''). That pretty much satisfies my calorie goal for the day.
Would taking in caffeine as a supplement an hour or two before goin to the gym be bad? I have a bottle of caffeine pills that I use at work when I'm pretty tired, I usually break it into fourths or halves and never take the full 200mg. I was thinking to increase workout efficient to take maybe 50mg of caffeine.
#10
Suzuka Master
Originally Posted by azn5ucka86
thanks for the response abreece
I'm figuring my daily intake to maintain my weight is 12*160 = 1920, so roughly a 400 calorie variance is what I'm saving from eating alone. Should I up my calorie intake for the day?
I'm figuring my daily intake to maintain my weight is 12*160 = 1920, so roughly a 400 calorie variance is what I'm saving from eating alone. Should I up my calorie intake for the day?
Where is a good place to physically buy protein whey isolate? I'm really just eating 5 egg whites a night when I come back from the gym to try to get my protein, but of course a shake is simpler and more time efficient, is GNC overpriced for what it is? Any recommended flavors? Do you need a blender to mix the powder also?
Every physical store i've ever found is at least double what i pay online. Right now i'm in love with Substance WPI. THe grape and watermelon flavors taste like kool-aide when mixed in water, and it's just whey protein
![EEK!](https://acurazine.com/forums/images/smilies/eek.gif)
As far as mixing it, any decent whey will mix really easily. I make my shakes in a shaker cup. Pour in 5 ounces of water, 2 scoops of whey, shake a lot, chug. If you add ice and fruit and all that jazz you'll need a blender.
What should I be eating before the workout? I usually eat a bowl of cereal (cheerios) around 9am in the morning, and then some sort of lunch at 12 that goes along the line of a sandwich/salad or whatever is the special at the cafeteria at work (not really calorie efficient) and then a medium sized dinner either right after work at 5/6 or dinner right after the workout which is usually 9/10 (alot of times its a salad with a sandwich or a subway 6''). That pretty much satisfies my calorie goal for the day.
Would taking in caffeine as a supplement an hour or two before goin to the gym be bad? I have a bottle of caffeine pills that I use at work when I'm pretty tired, I usually break it into fourths or halves and never take the full 200mg. I was thinking to increase workout efficient to take maybe 50mg of caffeine.
#11
Burning Brakes
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been on the diet/exercise plan for about a month, my average calorie intake isn't 1500, i just did an average of the log sheet i have and its more around 1700, since on the weekends i tend to be 'less' caring of what i eat, but still try to go to the gym for a bit, i've lost 5lbs over that time, but i haven't seemed to move from 160 in the last week, my weight ranges from 159-161 typically, weighing myself at the same time every night
what's the site you get the WPI from, that sounds interesting, how much more is it then the Optimum Nutrition brand?
How 'immediate' do you need to consume protein after a work out? I usually end up lifting first, and then doing cardio for an hour or so, don't make it home for another 10-20, and then 20-30 minutes for the eggs to boil, is this too late?
btw, thanks for all your help, it's tremendously informative for me, since i'm starting practically new, and not many people i know have alot of knowledge on it
what's the site you get the WPI from, that sounds interesting, how much more is it then the Optimum Nutrition brand?
How 'immediate' do you need to consume protein after a work out? I usually end up lifting first, and then doing cardio for an hour or so, don't make it home for another 10-20, and then 20-30 minutes for the eggs to boil, is this too late?
btw, thanks for all your help, it's tremendously informative for me, since i'm starting practically new, and not many people i know have alot of knowledge on it
#12
Suzuka Master
Originally Posted by azn5ucka86
been on the diet/exercise plan for about a month, my average calorie intake isn't 1500, i just did an average of the log sheet i have and its more around 1700, since on the weekends i tend to be 'less' caring of what i eat, but still try to go to the gym for a bit, i've lost 5lbs over that time, but i haven't seemed to move from 160 in the last week, my weight ranges from 159-161 typically, weighing myself at the same time every night
Your weight will fluctuate on a daily, hell even hourly, basis. Weigh yourself once every a week on the same day and at the same time. I do it Monday morning.
what's the site you get the WPI from, that sounds interesting, how much more is it then the Optimum Nutrition brand?
How 'immediate' do you need to consume protein after a work out? I usually end up lifting first, and then doing cardio for an hour or so, don't make it home for another 10-20, and then 20-30 minutes for the eggs to boil, is this too late?
btw, thanks for all your help, it's tremendously informative for me, since i'm starting practically new, and not many people i know have alot of knowledge on it
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#13
Burning Brakes
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Would cardio be better done in the beginning of the workout? I usually save it for after because I don't like to lift dripping sweat, and I primarily lift upper body only so it doesn't really affect my running aside from the fact that my arms feel inflated.
Should I be liftin weights geared toward the lower half also? I feel my legs are pretty fit, toned hams and calves, that's why I usually don't use my time doin that.
I guess varying my days goes back to wether I want to lose weight or gain muscle. I'm still trying to both at once, at least lose weight and gain definition.
If I keep up the exercise routine that I do now, what else could happen (negative) aside from possibly burning muscle instead of fat.
I'm about 5'6/160 right now, if that helps, no pictures at work. I've played basketball for nearly 10 years, played much more in high school so my legs are bigger than the my upper.
Should I be liftin weights geared toward the lower half also? I feel my legs are pretty fit, toned hams and calves, that's why I usually don't use my time doin that.
I guess varying my days goes back to wether I want to lose weight or gain muscle. I'm still trying to both at once, at least lose weight and gain definition.
If I keep up the exercise routine that I do now, what else could happen (negative) aside from possibly burning muscle instead of fat.
I'm about 5'6/160 right now, if that helps, no pictures at work. I've played basketball for nearly 10 years, played much more in high school so my legs are bigger than the my upper.
#14
Suzuka Master
Originally Posted by azn5ucka86
Would cardio be better done in the beginning of the workout? I usually save it for after because I don't like to lift dripping sweat, and I primarily lift upper body only so it doesn't really affect my running aside from the fact that my arms feel inflated.
Upper or lower body , you should be physically drained from your workout.
Should I be liftin weights geared toward the lower half also? I feel my legs are pretty fit, toned hams and calves, that's why I usually don't use my time doin that.
I guess varying my days goes back to wether I want to lose weight or gain muscle. I'm still trying to both at once, at least lose weight and gain definition.
If I keep up the exercise routine that I do now, what else could happen (negative) aside from possibly burning muscle instead of fat.
In addition to that, vigorous exercise decreases the effectiveness of your immune system. That's not a problem so long as you make sure to rest and let it recover. Getting sick will only hamper your progress.
I'm still wondering about how hard you're working in the gym. Maybe you just have great endurance from the basketball - I'm far from an experience fitness coach - but if you hit em hard enough, you really shouldn't WANT to do anything else.
I'm about 5'6/160 right now, if that helps, no pictures at work. I've played basketball for nearly 10 years, played much more in high school so my legs are bigger than the my upper.
#15
Burning Brakes
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yea i don't think i'm hitting it as hard as i want, i tend to do alot of similar workouts also, alot focusing on tricep/bicep, chest and shoulders, that's typically what i do for about 1-2hrs, i try to max out all the exercises that i do, and rep whatever energy i have left but i don't think i'm "straining" myself alot, i feel like my arms are usually really inflated when i'm done though
another thing about benching, i don't usually have a spotter so i'm stuck to doing reps, usually at like 115 or so (2x35) or even (2x25) if i'm tired
i'll get some pics later today when i'm off work
another thing about benching, i don't usually have a spotter so i'm stuck to doing reps, usually at like 115 or so (2x35) or even (2x25) if i'm tired
i'll get some pics later today when i'm off work
#16
Suzuka Master
Originally Posted by azn5ucka86
yea i don't think i'm hitting it as hard as i want, i tend to do alot of similar workouts also, alot focusing on tricep/bicep, chest and shoulders, that's typically what i do for about 1-2hrs, i try to max out all the exercises that i do, and rep whatever energy i have left but i don't think i'm "straining" myself alot, i feel like my arms are usually really inflated when i'm done though
another thing about benching, i don't usually have a spotter so i'm stuck to doing reps, usually at like 115 or so (2x35) or even (2x25) if i'm tired
i'll get some pics later today when i'm off work
another thing about benching, i don't usually have a spotter so i'm stuck to doing reps, usually at like 115 or so (2x35) or even (2x25) if i'm tired
i'll get some pics later today when i'm off work
#18
Burning Brakes
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ahh i could have said that a little bit clearer, i meant 2 35lb weights or 2 25lb weights, which i'm doing about 10 reps 2 or 3 times
still in my early stages of bench pressing, i used to stay away from it completely until recently
still in my early stages of bench pressing, i used to stay away from it completely until recently
#19
Yeehaw
Try starting off your workout with bench press and leg press. Working the larger muscles really gets your blood flowing, gives you energy. Not sure if this is any kind of actual physiological thing but it works for me.
Oh and as for the adding mass/ losing weight thing, I'd go towards losing weight first. You'll see results quicker, which helps keep you inspired...and once you do start adding mass, again, you'll see results quicker since you are leaner and will have better definition.
Oh and as for the adding mass/ losing weight thing, I'd go towards losing weight first. You'll see results quicker, which helps keep you inspired...and once you do start adding mass, again, you'll see results quicker since you are leaner and will have better definition.
#20
Suzuka Master
Originally Posted by azn5ucka86
ahh i could have said that a little bit clearer, i meant 2 35lb weights or 2 25lb weights, which i'm doing about 10 reps 2 or 3 times
still in my early stages of bench pressing, i used to stay away from it completely until recently
still in my early stages of bench pressing, i used to stay away from it completely until recently
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Keep your weight at such a level that you really have to struggle for your last few reps. Aim for 8-10 reps.
#21
Go Giants
When is a good time of day to take creatine? And how much?
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