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  #1   ^
Old Wed, Jan-30-02, 16:24
Gayle Gayle is offline
New Member
Posts: 2
 
Plan: Atkins
Stats: 192/188/170
BF:
Progress: 18%
Location: Cottage Grove, OR
Question Weight Training & Induction

I'm a newbie and just started Monday. I lift weights and do cardio three times a week. Today I really had to struggle to get through, I was struggling to lift what was usually not diffucult. How do I deal with this? Up to now I've been the strongest "geezer" in the gym and I don't want to give up that distinction. Anybody else been in the same situation?

Gayle
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  #2   ^
Old Wed, Jan-30-02, 17:00
Cableguy's Avatar
Cableguy Cableguy is offline
New Member
Posts: 17
 
Plan: Atkins
Stats: 302/297/180
BF:
Progress: 4%
Location: Canada
Default

Don't worry, you will soon overcome the weakness. It is your body adjusting to the different fuels you are giving it. Soon you will become even stronger because of all the protein you are consuming. Keep it up!!
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  #3   ^
Old Wed, Jan-30-02, 17:36
gwilson38 gwilson38 is offline
Senior Member
Posts: 1,170
 
Plan: atkins
Stats: 188/139/140
BF:
Progress: 102%
Location: alberta/canada
Default welcome Gayle

Cable guy is right...takes awhile to adjust but U will become more powerful! Now if U still notice muscle weakness in another 10 days Im betting U are low in potassium. That happened to me, once I added extra potassium my workouts became a whole lot easier.
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  #4   ^
Old Wed, Jan-30-02, 20:47
Gayle Gayle is offline
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Posts: 2
 
Plan: Atkins
Stats: 192/188/170
BF:
Progress: 18%
Location: Cottage Grove, OR
Default

Thanks for the encouragement. Would creatine help?

Gayle
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  #5   ^
Old Wed, Jan-30-02, 21:34
Cableguy's Avatar
Cableguy Cableguy is offline
New Member
Posts: 17
 
Plan: Atkins
Stats: 302/297/180
BF:
Progress: 4%
Location: Canada
Default

I really don't know. I have never used it. Just L-Glutamine.The creatine I have seen contains lots o'carbs. I think that creatine is best left to the people who want huge muscles. But i could be wrong. Exercising is better than nothing at all!
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  #6   ^
Old Wed, Jan-30-02, 21:39
Natrushka Natrushka is offline
Senior Member
Posts: 11,512
 
Plan: IF +LC
Stats: 287/165/165 Female 66"
BF:
Progress: 100%
Default

Gayle, when you start LC it takes your body time to adjust to burning a new fuel. It is advisable to hold off any intense exercise for the first few weeks - then work your way back up slowly to your pre LC levels of intensity.

You might find that keeping carbs below 20g wont work for you if you're working out that hard - you'll end up tired and sluggish. I know that if I let mine go below 40g EC (usually 60g minus about 20g of fiber = 40g effective carbs) I can tell - and it's not pretty

HTH,
Nat
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  #7   ^
Old Fri, Feb-01-02, 15:49
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default info on creatine

Creatine is available without carbs ... in it's natural state. You will want pure, pharmaceutical grade creatine monohydrate. EAS makes it (Phosphagen, NOT Phosphagen HP), and there are a host of other companies that make creatine.

Read the label to see if you have a pure creatine product or not. If carbs are on the label, you have one with added sugar.

Here are some of the benefits/background of creatine. Read and see if it is something that you are interested in:

Creatine is a metabolite of the ATP-CP energy system of your body. It serves as an energy reserve in muscle cells.

Creatine is found in the body and is synthesized in the liver and the pancreas by the amino acids arginine, glycine and methionine.

It is also found in red meat, but in low concentrations. Two pounds of uncooked red meat contains only four grams of creatine and cooking the meat lowers the creatine level even more.

How Does CM Work?

CM is a precursor to creatine phosphate (CP). Creatine phosphate does not work as a supplement (unless injected intramuscularly) because it would be broken down into amino acids long before it reaches muscle tissue. Thus, by taking CM, CP levels in muscle tissue is maximized, and more work can be performed.

In order to understand how CM works, we must first have an understanding on how the energy systems of the body work. When you need to perform work, the three different energy systems of your body assist each other in the production of energy (ATP). This interaction ensures that the systems are efficient in providing a continued supply of energy for your body. The energy system that your body will primarily use will be determined by the type, intensity and duration of the activity.

Immediate energy (Anaerobic): The ATP-CP energy system of the body is responsible for providing immediate energy for the body. Adenosine Triphosphate (ATP) is the usable form of energy created by the body. When ATP loses a high energy phosphate molecule, energy is produced so you can perform work and Adenosine Diphosphate (ADP) is formed as a result. The phosphate molecule joins together with creatine to form CP, and restores the missing phosphate molecule on ADP allowing the muscle to form more ATP and continue working. This cycle continually repeats itself as long as the work performed is of short duration and high intensity. When CM is taken as a supplement, it is stored in the muscle tissue where it can be used to bond with phosphate molecules and form CP. CP in turn, is used to provide explosive energy for the muscles:
{ADP+CP-->ATP}.

Short Term Energy (Anaerobic): The breakdown of muscle glycogen is known as anaerobic glycolysis. The Lactic Acid system will start to replenish ATP once the performance by the ATP-CP system can no longer provide energy due to an increase in the duration of the activity. Glycolysis allows the muscle to continue to perform work, but there are limitations. Lactic acid is produced as an end product of this process which slows down the rate at which muscle glycogen can be broken down and interferes with muscular contractions.

Long Term Energy

(Aerobic): The Aerobic System takes over and produces ATP when activities last approximately three minutes or longer. A variety of fuels are used to produce ATP which include muscle glycogen and body fat. Body fat will only oxidize (burn) in the presence of oxygen. So don't forget to do your cardio if you want to decrease your body fat!

Benefits Of CM Supplementation:

Increases storage of anaerobic energy: CM increases the amount of CP which helps the body to convert ADP into ATP so your muscles can perform more work. It also increases your muscular strength and power.

Increases muscle protein synthesis: This is very important if muscular gains are one of your goals. I recommend stacking a "cross flow micro-filtered" whey protein in addition to free form amino acids while taking CM to maximize your growth potential. Natural bodybuilders have to supply their bodies with the right kind of raw materials if they expect it to grow.

I suggest taking one to two grams of protein per kilogram of bodyweight in addition to one 500 mg. capsule of free form amino acids per 20 pounds of bodyweight to facilitate growth. Protein requirements for individuals vary dependent on the training intensity, frequency, duration and type of activity. For example, a 200 pound person would have to ingest approximately 91- 182 grams of protein and 10 free form amino acid capsules throughout the day. This will ensure you are getting enough protein to build muscle, maintain a positive nitrogen balance and stay anabolic.

Increases cellular hydration: When CM is transported into the muscle cells, it requires water if you want it to perform maximally. The fluid retention in the muscles is what gives them that "pumped" look and feel.

You should drink 10 to 12 eight ounce glasses of water every day while on CM (it's a good idea to drink that much even when you are not on CM).

Accelerates CP resynthesis during recovery: By increasing your muscles recovery time, they will be able to grow at an accelerated rate given you are providing them with the proper nutrients.

Reduces the amount of ammonia, lactic acid & hydrogen ions formed in the blood: By reducing the amount of by-products formed in your body, you can train longer and harder thereby maximizing your growth potential.

What Type Of Creatine Should I Be Using?

You should purchase the creatine that was used in the scientific studies; pure CREATINE MONOHYDRATE in powder form. Some companies add certain ingredients to CM (sugars, vitamins, amino acids, etc.) and claim it makes it work "better".

This is totally false and purely a marketing strategy to make you buy their product! Don't waste your money on fancy packaging and terminology!

Miscellaneous:

Always check with your physician before taking any supplements or starting an exercise program.

No negative side effects or toxicity levels have been associated with CM supplementation. Many people have reported gains of six to ten pounds while using CM correctly.

Creatine is converted by the kidneys into a by-product called creatinine which is then removed from the body. Blood and other medical tests may show elevated levels of creatinine which normally indicates a kidney problem. Elevated creatinine levels is a harmless side effect of CM supplementation.

In Conclusion:

Current research shows that CM supplementation can provide immediate significant performance improvements to athletes involved in high intensity, short duration activities (weight training, shot put, sprinting, etc.).

CM has shown to delay the onset of fatigue which in turn can provide higher intensity workouts. I feel this supplement can be used effectively by every athlete to increase their sport performance.

Weight training is an integral part of an athletes success in his/her sport. All competitive athletes should be lifting weights to complement their sport of choice.

For most athletes, the gym is where their strength and power gains will be attained and this is where CM proves to be most practical and effective as an ergogenic aid. If you are looking for added strength, power and performance, CM is for you!

Good luck, train hard.
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  #8   ^
Old Fri, Feb-01-02, 15:53
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default ... more ...

CREATINE Q&A

Q: I've heard that creatine causes cramping. True?

A: From research on athletes, creatine users actually cramp less then non-users. The anecdotal reports of cramping, diarrhea, etc., that seem to prevail in practice among the lay population is most likely evidence that people are either taking too much creatine at one time, taking too many simple sugars at one time, or that there are contaminants in the creatine product being ingested.

I have heard males claim that they needed 50 grams at one time, when a 5 gram dose is sufficient even for athletes who weigh in excess of 300 pounds. Bear in mind that excessive doses of creatine can cause osmotic diarrhea— this has nothing to do with the specific properties of the creatine itself, but rather the osmotic forces created by the concentration gradient (water is drawn into the lumen of the GI tract). If you experience these symptoms, back off on your creatine dosage and increase your hydration levels until they subside.

Q: What about using creatine while trying to lose excess body fat? I have heard that creatine can cause fluid retention and it isn't the best supplement to take while trying to lose body fat.
A: Creatine can allow you to train harder. It will make you gain weight but it is muscle-related and not fat-related weight, so this is a good thing.

Increasing your lean body mass will enable you to burn more calories 24 hours a day— in other words, even when you aren't training. Additionally, the initial water weight that is gained from ingesting creatine is predominantly retained in the muscle, which is why it doesn't affect blood pressure, heart rate or other cardiovascular parameters. So don't worry about the water gain.

In my professional experience with women taking creatine, they like the strength gains, but immediately associate the increases in their muscle size with being "bloated." If you can ride out the initial experience (and assuming the rest of your diet and training are appropriate) you should make noticeable improvements in your strength and body composition.

Q: What's the best time to take creatine— before or after training?

A: The prevailing data indicates that creatine before training has no effect on performance. A review of the research leads me to conclude that taking creatine after exercise is the best time. Carbohydrate/protein drinks, pinnitol, sodium, and alpha lipoic acid seem to stimulate creatine uptake either directly or indirectly.

Q: I'm hearing a lot about "creatine serum." Is this a better way to take creatine than the usual powdered variety?

A: Creatine serum is worthless. Several abstracts and lab reports have indicated there is no creatine in creatine serum!

In my conversations with people that swear it works, they claim to feel something almost immediately. This is not consistent with what we know about creatine— it must build up within the muscle cells before you can perceive an effect.

In the past, supplement companies have added niacin and/or caffeine to products to create the perception that the product is working. I don't recall seeing anything that says caffeine or niacin were found in creatine serum, but then the labs may not have looked for these agents.

Q: Any thoughts on altering creatine dose for vegetarians?

A: No, they would take the same doses as omnivores.

Q: What is the best way to use creatine on a regular basis for the weight trainer trying to gain muscle?

A: My recommendation for loading is as follows: Take .3 grams per kilogram of body weight per day. Take this amount in 4-5 divided doses. After the loading phase (4-5 days) you would take .03 grams per kilogram of body weight per day.

In my training, I have found that as little as 5 grams of creatine on workout days (3-4 times per week) is all people need to maximize performance.
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  #9   ^
Old Sat, Feb-02-02, 09:16
RadioDXer RadioDXer is offline
New Member
Posts: 4
 
Plan: Adkins
Stats: 245/238/200
BF:
Progress:
Default

Another Creatine Question:

Before I was on a LC diet, I used to load and take my daily dose with a large juice of grape juice for the transport. But grape juice does not exactly fit into the LC plan. Question: What is the best transport for creatine on a LC diet? Is it just water or is there something better?

Thanks

RadioDXer
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  #10   ^
Old Sat, Feb-02-02, 18:11
Trainerdan's Avatar
Trainerdan Trainerdan is offline
Posts: 2,518
 
Plan: Zone
Stats: 255/242/230 Male 75 inches (6'3")
BF:21%/15%/8%
Progress: 52%
Location: Philly
Default hmmm

I just use water ...

Labrada Nutrition makes a sugar-free creatine transport system (Creatine Cooler?), but I have never tried it or looked into it.

If it ain't broke, don't fix it right?
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  #11   ^
Old Fri, Feb-08-02, 01:22
Toby Toby is offline
New Member
Posts: 14
 
Plan: none
Stats: 89/89/90
BF:
Progress:
Location: Australia
Default Re creatine and loss of strength

As you might know, when taking creatine the idea is to transport it into your muscles via a spike in insulin.
Insulin can only be released in high amounts(naturally)through a high glycemic carb taken by itself.No being on a low carb diet you are somewhat restricted.(even the juice you where taking with the creatine isn't really the ideal carb to transport the creatine)
So you could try creatine in straight water which would give you 'some' results. If you are adament about the low carb diet then you could try a product called Vanadyl sulphate.This product I have tried personally (with creatine and Dextrose though)and I found it to be excellent.

Regarding your Loss of strength.
when you increase protein you get an incraesed amount of urea in your blood also you start to leach calcium out of your muscles faster than normal. Not to get to technical but this causes a drop in strength.Usually you will find you can't quite do as many reps as normal as oppossed to a huge reduction in strength in the first 3-4 reps.
Carbs being one of main energy sources for weigh training(as well as creatine) you are restricting your self with carbs therefor not as strong.
The old saying goes'you cant have your cake and eat it too'
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