*** The 2013 Gym Rats Thread ***

Kimi said:
One doesn't simply ask for semi, allow him to find you
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Are there any decent apps for tracking intake... that aren't MyFitnessPal? There's loads like Cronometer, MyMacros+, LoseIt etc...

MFP is too inflexible in terms of macro customisation and it has too much extra fluff. I ideally want something where I can
1) set macro targets in grams (fixed protein, minimum fat, then make the rest of my cals up either from carbs or more fat and less carbs)
2) put custom foods in/serving sizes
3) has a decent/accurate database
 
What are the recommended dosage and usage for creatine?

I know it was posted in the thread a while back, I have done back to page 185 and cant find the info.

5g per day I think it was. Do I need to load it for a certain time?

What type do I buy?
 
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kcon1 said:
I'm 5'10 150lbs, does 2600 calories sound ok to slowly gain weight?
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It depends on how much, ON AVERAGE, you tend to metabolize in a day. 2,600 calories is not an exorbitantly great amount of energy, and many males even of your bodyweight will regularly use 3,000 or more calories worth of energy. If a typical day for you involves sitting around a lot and not doing much exercise, then there's a good chance 2,600 would be enough to slowly gain some poundage.

But most importantly, you need to see what actually happens at a given regular ballpark energy consumption. Some people's responses to overeating are wildly different to others. For example, some bodies tend to react to hypercaloric situations by increasing spontaneous physical activity. These are the types of people who always seem to be busy fidgeting, maintaining posture, and moving around a lot. I'm one of those types, and have been in scenarios where even 4,500 calories wasn't putting on any weight at 190 lbs.

So in summary the answer is that it depends. You might find 2,600 is plenty, or you may discover that 3,000 isn't quite enough. So take morning weight measurements regularly and track the general trends. Learn how your body reacts, and act accordingly.
 
opethdisciple said:
What are the recommended dosage and usage for creatine?

I know it was posted in the thread a while back, I have done back to page 185 and cant find the info.

5g per day I think it was. Do I need to load it for a certain time?

What type do I buy?
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You do realize that the instructions will be on the pack, right?

I'm assuming that where you say "load" you're referring to creatine monohydrate. Again, just follow generic recommendations.

Asking how to do something like that on a chat board just comes across as lazy. Like asking any question which you could know the answer to yourself with a simple web search in 10 seconds. Or how to do up your shoelace. Or whatever.
 
opethdisciple said:
What are the recommended dosage and usage for creatine?

I know it was posted in the thread a while back, I have done back to page 185 and cant find the info.

5g per day I think it was. Do I need to load it for a certain time?

What type do I buy?
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Creatine mono, anything else is just parting you with more money than you need to spend. 5g a day, don't bother with loading phases. Probably best taken w/carbs (e.g. w/pwo meal on training days) for theoretical optimum delivery to where it's useful. Easily googleable.
 
opethdisciple said:
What are the recommended dosage and usage for creatine?

I know it was posted in the thread a while back, I have done back to page 185 and cant find the info.

5g per day I think it was. Do I need to load it for a certain time?

What type do I buy?
Click to expand...

You don't need to load creatine at all. Just take between 4-5g's per day everyday and it will work. That simple. (Obviously you still need to work out)
 
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