My Bulk Up Log

DAIR

DAIR

DAIR

Soldato
Joined
23 Jul 2009
Posts
8,920
Location
Cayman Islands
Think this thread is well overdue, as I've been meaning to keep tabs on my eating habits for a while now.

Hopefully this thread will keep me on the straight and narrow.

Overview
I started training back in may of 2011. Back then I weighed around 11 stone. I now weigh in at a little over 14 stone.

My aim is to bulk up to around 14.5 or 15 stone.

My diet currently contains a lot of meat, rice and pasta. Admittedly, it doesnt contain that much veg. This will soon change though. At present, I eat around 5 to 6 times a day. A usual working day tends to be like this -

9am(Arrive at work) - Weetabix with full fat milk and Grapes with Greek Yogurt.

11am - Will have a second helping of grapes and Greek Yogurt.

12pm - Chicken with pasta and a few veg (usually carrots)

2pm - Second helping of Weetabix

4.30pm - Demolish second container of chicken Pasta

8pm - Anything I can lay my hands on. Meal may include a steak (providing I never had one the previous night/day)

Where I get my goods from
For the last two months I've been getting all my meat from a website called athleat.co.uk . My first order came in at around 70.00gbp and contained the following goods -

2x Grass Fed Bison Steaks - Great alternative to your usual beef steak
1x Crocodile Tail Fillet - Thought I'd give it a try. Tastes like chicken
1x Skinless Chicken Breasts (Pack includes six pieces)
1x 28 Day Aged Rump Steak
1x Venison Steak - Another great alternative to your average beef steak
2x Duck Fillets/Breasts

Needless to say I loved it all. The second order included the following -
2x 28 Day Aged Grass Fed Stakes (16oz)
6x 28 Day Aged Rump Steaks (10oz)
3x 460g Grass Fed Buffalo Mince
3x Grass Fed Bison Steaks
12x Chicken Breast Fillets

Meals

Supplements
I only use creatine tables (on gym days). I don't uses any shakes or powders.
Usually only take two pills on Gym days. From Next week I'll take around 3 per day for about 2 weeks.

30-11-2012: Going back to my usual dosage.

Weigh Ins
I weigh myself at the end of each month. Will post results when I'm free.


Progress Pics
Currently try to take pics every Friday. Is this too often? Perhaps once every two weeks would be better?!


Look forward to receiving any further tips / suggestions.
 
Last edited:
Lift big, Eat big, sleep, grow, rinse, repeat.

Boom!

What's your routing looking like?
 
Take pics as often as you want. :)

Weekly, monthly, whatever, while on my cut I tended to just do them once a month.
 
Of course it's wise.

The only way to build up 'extra' creatine in skeletal muscle is by taking it consistently, be it in a load-maintenance-break regime, or a maintenance-only equivalent.

The only way to make a difference with creatine dosing is to consume it consistently, and with carbohydrate, too, otherwise it does nothing.

Trust me. I'm a doctor. And a scientist (rtd).
 
DAIR said:
Is that even wise? No sarcasm included....

for whatever reason I've only taken them before and after gym sessions.
Click to expand...

Just so others can answer better...What is the reason for you taking creatine? What do you believe it's effects are?
 
I'm asking purely for my benefit really, as I presumed you needed to be taking a consistent dosage, as it's not something that works short term/immediately?
 
Helps build mass and provides extra energy during my workouts.

Will taking too much not make you retain too much water. As suggested above
 
Apologies - water retention was a reason given in another thread that made me chuckle.

Creatine is present naturally in skeletal muscle and varies according to how much red meat somebody consumes. It also appears to have a role in neural activity (which is why vegetarians benefit from improved memory and recall when dosing with creatine), but that's another story.

With dosing, the level of intramuscular creatine increases. However, the primary purpose of creatine is thourght to be the ADP-ATP recycling process (can't remember the technical name of this - phosphate cycle?), acting as a ready store of phasphate for up-conversation.

It also appears to act as a binding site for additional glycogen molecules (IIRC), so more muscle glycogen = more lifting/reps/whatever. This additional glycogen also draws water out of the body, into the muscles, which gives them that 'fuller' look.

Indeed, the most beneficial effects for creatine supplementation come with additional intake of carbohydrate, so taking creatine with milk/oats/ whatever is quite important.

If one doesn't take it consistently, the levels of creatine never increase to levels that give a noticeable effect. Which is where the load-maintenance/maintenance-only principle comes in.

There are a number of studies out there suggesting increased testosterone levels from creatine, that it increases the predisposition of skeletal muscle fibres' satelite cells to hypertrophy (i.e. creatine builds muscle better) and that it also assists release of growth factors.

But if consumed, please do it sensible with a shedload of water. Don't wait until you're thirsty: just drink. Lots.
 
I see.

Well my current usage doesn't appear to have had any negative results thus far. I'm simply following the products instr.uctions. Which is to take one before and after a workout session.

Will def look into whether its cool to down them more regularly
 
If you do, I am going to be judgemental and suggest htat - rather than relying on somebody at a gym/internet forum/wahtever to tell you how to do it, take a look at:

- www.pubmed.com
- www.sciencedirect.com

As a start, as you will find the science from which the bizarre bro-isms on the interweb and - dare I say it - on the back of supplement packs are derived.

You won't suffer any negative effects from taking creatine in your current regime. Other than a lighter bank balance for no benefit whatsoever. :)
 
Have decided to go back to my usual creatine dosage.

For the last week I've been taking up to 3 each day. Unfortunately, they've had caused an unhealthy result. I'm going to the loo far too often. Im not a happy dude!
 
You must log in or register to reply here.
Back
Top Bottom