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Body Weight (lbs.) 190 or less 191 to 220 221 and up Daily Servings 4 5 6 Total Daily 20 25 30
Aggressively pursue Phase I on consecutive days (one day right after the other) and don't be surprised if you experience a rather dramatic lean body mass (muscle) gain of 2-4 pounds after 5 to 7 days of Creatine loading. Next, here’s . . . Four Hot Tips for Maximum Muscle Tissue Hydration Loading 1.Never allow a Creatine dosage to stand (after being mixed) for more than 10-15 minutes. Drink the beverage immediately (while the Creatine powder is suspended in the liquid) and you won’t have to deal with the Creatine residues settling on the bottom and sides of the glass. This can rob you of receiving a full 5-gram serving of the Creatine powder that is so necessary for “cell voluminizing” or “cell hydration.” 2. A Creatine drink or beverage should be consumed at least 30 minutes prior to or 2 hours after the consumption of a major high-protein meal (or replacement drink such as MET-Rx by MET-Rx USA, Mypolex Plus Deluxe
always consume a dosage or serving (per particular phase instruction) within one-half hour upon the completion of a workout and always before you load up on the amino capsules. Rx-Fuel by Twinlab. . II.by EAS. Speaking of hot drinks . 4. or Lean Body by Labrada Bodybuilding Nutrition) and/or high-protein snack. Never allow a Creatine beverage to be microwaved (nuked) because doing so breaks down the molecular structure and solubility of the Creatine powder. Proteins as well as hot teas and coffee (which contain caffeine) kick up stomach acids. . III) of the Powdered Creatine Plan you are using. which ultimately limit the maximum absorption of Creatine into the muscles. 3. Depending on your bodyweight and which phase (I. .
13. Bodyweight 221 and up: 5 grams (1 teaspoon) of Creatine. 11.PHASE II: Creatine Maintenance . Bodyweight 191 to 220: 4 grams (3/4 teaspoon) of Creatine. Every-Other-Day Creatine Strategy At two separate intervals every other day (1. 7. consume the number of grams of Creatine appropriate for your bodyweight (see above). and 15).Min. On non-workout days. Max. 15 days. If you weigh over 220 pounds. consume 3 servings of Creatine at separate intervals. consume one serving twice at separate intervals. PHASE III: Creatine Unloading – Min. Max. 3. consume only one serving of Creatine. 45 days If your bodyweight is 190 pounds or less: Consume one serving (one level teaspoon = a 5-gram serving) of Creatine at two separate intervals (see Hot Tips 2 and 4 above) on the days you work out. 30 days Bodyweight 190 or less: 3 grams (1/2 teaspoon+) of Creatine. If your bodyweight is between 190 and 220 pounds: Consume one serving of Creatine at three separate intervals on scheduled workout days. consume one serving of Creatine at four separate and distinct intervals on scheduled workout days. On non-workout days. Tip: Consume 3 to 8 grams of Creatine right after the workout. One-Day-A-Week Creatine Strategy Upon completion of the Every-Other-Day strategy . 9. 5. On non-workout days. 30 days.
and for the next couple of weeks (days 16 through 30). My post-recovery time. One-Day- . Schedule the two servings on what you consider to be a heavy-duty training day. on pushing movements (i. it would be the day I train chest.e.e. at two separate intervals. press behind neck) takes longer than on pulling movements (i. consume the number of grams of Creatine appropriate for your bodyweight. select one day out of each 7 and.. for example. barbell rows. For me personally. delts. bench presses. both biological and/or psychological. Creatine Unloading. curls). so I take my Creatine servings on a pushing day Upon completion of Phase III. and triceps as opposed to a workout day where I train back and biceps or even a leg workout..
You can give your body (and wallet) a break and totally lay off from Creatine supplementation for 2-3 weeks. cycle. upon completion of Phase II. Creatine Unloading.many power/bodybuilders will. but your levels will still be higher than the normal unsupplemented levels of 3. you're still going to be consuming 1 to 2 grams of Creatine daily. you have three options to consider: 1.A-Week strategy. begin a new Phase II. Besides. 2.5-4 grams per kilo prior to initial Creatine supplementation use. Rather than taking a total layoff from Creatine supplementation (see Option 1). Creatine Maintenance. Creatine uptake levels in the skeletal muscles will decline (as will muscle torque/contractions and size) somewhat when you stop supplementing Creatine. The logical progression of the TRIPLE PHASE: Powdered Creatine Plan would be as follows: LOAD PHASE > MAINTENANCE PHASE > UNLOADING PHASE > . if your day-to-day nutritional integrity includes red meat and fish.
then you might want to consider using a brief but intense Super Saturation Creatine Loading Phase. The theory behind this unique loading strategy is to consume 4 to 6 equally divided servings of 5 to 10 grams each of Creatine Monohydrate for 3 to 5 consecutive days. according to the following chart . The logical progression plan of Creatine supplementation cited above works well as long as there is no more than a total 30-day layoff. If you are looking to “jump-start” the loading process. you’ll have to begin all over again with Phase I. vacation.) from Creatine supplementation? In that case. 3. etc.MAINTENANCE PHASE > UNLOADING PHASE. sickness. Creatine Loading. What happens if there is more than a 30-day total layoff (due to injury. as previously detailed and then continue the cycle with Phase II and III. etc.