Creatine for Muscle, Strength, Weight Loss Performance

 

How To Use Creatine To Build Lean Muscle?

Video taken from the channel: Spartansuppz.com


 

Does Creatine affect Fat Loss? (can you take creatine while cutting)

Video taken from the channel: Total Fitness Bodybuilding


 

Can you take creatine when dieting to get lean?

Video taken from the channel: Jim Stoppani, PhD


 

HOW Creatine Can Affect WEIGHT LOSS [Muscle Fitness Principles]

Video taken from the channel: Ron Williams


 

Creatine Effects Everything You Should Know | Creatine Before After

Video taken from the channel: Yash Sharma Fitness


 

CREATINE MONOHYDRATE 5 SHOCKING FACTS | Timing, Mixing, Bloating, Safety and Fat Loss

Video taken from the channel: Abhinav Mahajan


 

How To Use CREATINE for Muscle Growth (FULL PLAN)

Video taken from the channel: Gravity Transformation Fat Loss Experts


On the practical side, it’s got the vote of hundreds of thousands of strength and muscle enthusiasts. There are a few benefits you probably already expect from creatine: Improved strength and power 1; Specifically, boosts to your strength-endurance and reducing high-intensity fatigue 2; Improved recovery and re-hydration following a workout 3. November 1, 2014 Team Tiger Fitness. Creatine for Muscle, Strength, Fat Loss & Performance.

Naturally manufactured by the body, creatine is an amino acid produced by your liver and kidneys. However, your liver does most of the work because it uses three important amino acids arginine, glycine and methionine and synthesizes them in order to make creatine. Creatine Enhances Strength and Power. ATP energy is the main fuel source for high-intensity exercise. Because creatine can increase phosphocreatine levels.

Creatine is an amino acid that provides energy to your cells and helps build muscle mass. For this reason, some people take oral creatine to enhance their athletic performance. They found that there was a slight, yet non-significant, benefit to taking creatine post-workout rather as opposed to pre-workout in terms of strength and muscle gains. Based on this and the fact that people tend to have a large post-workout shake or meal consisting of the adequate carbs and protein needed to enhance creatine uptake, I’d.

Creatine also increases the rate at which you can build lean muscle tissue – so if you want a lean, toned and strong body – Creatine is a MUST! Maxine’s CREA BURN is a high potency Creatine matrix designed to increase power and performance during workouts and aid in building a lean & toned body. Creatine has been shown to lower cholesterol and triglycerides, reduce homocysteine (a marker of inflammation) levels, minimise bone loss, assist with blood sugar level management, improve cardiovascular function, and reduce fat accumulation in the liver as we age (8). Know which is the best creatine supplement for your bodybuilding needs and boost up your workout with the power of creatine. close. Shop; Lean Muscle; Fat Loss; Diet & Nutrition; Women Fitness; Sports.

Football; Cricket; Running; Hockey; Lawn Tennis; Motivation; latest posts. F at Loss. CLA Supplement Side-effects? F at Loss N utrition and Diet. Creatine can help support and protect your muscles during cutting by bringing water into your muscles.

This helps boost and preserve muscle fibers from damage. That’s also why drinking. Creatine supplementation is one of the most common and popular ergogenic aids among athletes.

It is found that creatine supplementation along with resistance training augments muscle strength and performances. Increase in muscle fiber (hypertrophy) and weight lifting performances have also been observed with creatine supplementation.

List of related literature:

Although there is a slight weight gain due to water retention, lean body mass also increases, because the body is able to work harder and for longer with creatine.

“Herbs and Natural Supplements Inkling: An Evidence-Based Guide” by Lesley Braun, Marc Cohen
from Herbs and Natural Supplements Inkling: An Evidence-Based Guide
by Lesley Braun, Marc Cohen
Elsevier Health Sciences APAC, 2010

While research shows that using creatine along with an exercise program does increase lean body mass and muscle strength faster, creatine supplementation may cause an electrolyte imbalance.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

One thing that everybody agrees on—creatine causes weight gain.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

A recent study of college males found that 27 percent reported using over the counter body building supplements such as creatine and ephedrine, and illicit drugs such as anabolic steroids to gain muscle or lose fat (Olivardia, Pope Jr. Borowiecki, and Cohane, 2004).

“Stress and Mental Health of College Students” by M. V. Landow
from Stress and Mental Health of College Students
by M. V. Landow
Nova Science Publishers, 2006

Another big plus for creatine: Many studies have shown gains in body mass averaging 2 to 5 pounds (0.9 to 2.3 kg) during 4 to 12 weeks of training.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Another possible benefit of creatine supplementation is muscle glycogen-sparing during high-intensity intermittent exercise (Roschel et al 2010) and increased muscle glycogen accumulation (Hickner et al 2010), although not all evidence supports this theory (Rico-Sanz et al 2008).

“Herbs and Natural Supplements, Volume 2: An Evidence-Based Guide” by Lesley Braun, Marc Cohen
from Herbs and Natural Supplements, Volume 2: An Evidence-Based Guide
by Lesley Braun, Marc Cohen
Elsevier Health Sciences, 2015

The improvements range from the ability to maintain a higher performance level prior to fatigue, the ability to perform more repetitions with a given weight, and some studies suggest that creatine supplementation may increase maximal strength (1 repetition maximum).

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Although people can gain small amounts of body weight while taking creatine supplements, scientific studies do not support claims that the amino acid improves endurance or performance; indeed, such supplements may have negative health effects (Terjung et al., 2000).

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

As hypothesized, in older adults, creatine supplementation during resistance training (≥6 weeks) improved body composition, strength, and functional performance to a greater extent than resistance training alone.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Creatine is typically used to gain weight and muscle mass and to enhance strength training.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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96 comments

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  • I hope you guys enjoy the video! If you would like to review the 15 studies used throughout, they are listed below with direct quotes from each study. Also, one thing I forgot to mention was how long it takes for your body’s creatine stores to return back to baseline after you stop using creatine. It actually takes about 30 days. You can find a direct quote about it in number (7) below: “30 days after the cessation of supplementation the concentration was no different from the presupplementation value.” Thanks for tuning in!

    STUDIES:

    (1) the now 25+ years of research that continues to highlight that creatine use in a multitude of populations is safe and effective

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279854/

    (2) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. see graph

    https://www.ncbi.nlm.nih.gov/pubmed/12433852

    (3) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass

    https://www.usfsa.org/content/Creatine.pdf

    (4) “compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power.”

    https://www.researchgate.net/publication/24026305_The_effects_of_creatine_ethyl_ester_supplementation_combined_with_heavy_resistance_training_on_body_composition_muscle_performance_and_serum_and_muscle_creatine_levels

    (5) “There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM.”

    https://www.ncbi.nlm.nih.gov/pubmed/22971354

    (6) “hydrochloride and mesylate being 38 and 30 times more soluble, respectively.”

    https://www.ncbi.nlm.nih.gov/pubmed/22432515

    (7) “a rapid way to “creatine load” human skeletal muscle is to ingest 20 g of creatine for 6 days.””A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day”

    https://bit.ly/2qTBnwp

    (8) “consuming creatine immediately post-workout is superior to pre-workout”

    https://bit.ly/2RTKaJP

    (9) “There were no differences between preand post-exercise creatine”

    https://www.ncbi.nlm.nih.gov/pubmed/25993883

    (10) Pre/Post Creatine Supplementation vs Morning/Night Supplementation(See Graphs)

    https://bit.ly/2LYcl6z

    (11) “Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT”

    https://bit.ly/2PMs4qH

    (12) “Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention [8, 22, 49, 50]. An alternative supplementation protocol is to ingest 3 g/day of creatine monohydrate for 28 days. However, this method would only result in a gradual increase in muscle creatine content compared to the more rapid loading method and may therefore have less effect on exercise performance and/or training adaptations until creatine stores are fully saturated.”

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049

    (13) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr

    https://bit.ly/2YNVske

    (14) “once your creatine tank is full, taking excessive amounts of creatine is simply eliminated in the urine. Therefore, it only takes about 3 – 5 grams/day of creatine to maintain elevated muscle stores.”

    https://www.creightonprep.creighton.edu/uploaded/Athletics_Page/Weight_Room/Supplement_Info/creatine.pdf

    (15) Kreider “it may only take 2-3 days to maximize creatine stores particulartly if creatine is ingested with carbohydrate and/or protein.” same result can be achieved by taking 3g’s per day for 28 days

    https://www.researchgate.net/publication/276254787_Creatine_supplementation_in_exercise_sport_and_medicine

  • I’m 20 years old, 6’1, 312 lbs. 35.6% body fat. Would you recommend creatine while cutting weight and lifting? I’m new to the lifting lifestyle. I used to be fit before, when I was 17 I was at 238lbs. maybe around 18% body fat, and I was in really good shape, pretty strong, that was because I was training boxing, so all my muscle pretty much came from bodyweight exercising, never lifted weights nor took supplements. But now that I’m working and going to college, so I don’t have time to train boxing anymore due to my schedule. The only times available for me to exercise is from 12a.m.-4a.m. I wish I can be training boxing again, but no boxing gym is open that late at night
    it’s been really difficult for me to cut back down, I really need help and honest advice.

  • I took it for 2 years 8 to 10 grams per day, had loads of blood tests and all was always good �� not had any for a week so getting more this Friday. Giving it a rest for couple of weeks

  • I’ve used cmh for years. Tried a couple of the expensive versions but never noticed any difference, apart from cmh does give me wind.
    But as a vegetarian/vegan my gas smells sweet like roses, so it’s not a big issue.
    As someone who trains and teaches high intensity martial arts, I’ll say that taking cmh an hour before a big 2 hour session get best me a noticeable boost and really helps to keep latic acid in my muscles under control.
    Creatine is by far the best vfm suppliment for any althete irrespective of disipline.

    As for when and how, just put 3-5g in a “short” coffee before you go training, you’ll work harder and hurt less.
    Loading works, but you only really so it the once then simply 3-5gm per day.

  • hi
    first of all these are amazing videos with realistic facts.
    I had a question I’m huge so to reduce my body fat n increase my muscle mass I have started taking hydroxycut elite fatburner, can I take in a creatine as well with it for better results, if yes what kind of creatine should I use.

  • best stuff ever everytime i use it from june to september i do big progress, but i cant use it forever, so i cycle it and jump on some weight gainer for off season

  • Hope that someone can help me.
    I as teenager have acne, typical pimples like most of teenagers have on the whole body especially face. Wanted to start witch creatine but has it also some side effect with acne or general pimples?

    Thanks in advance

  • holy shit… was that english?:o no offense but i didn’t understand 90% of the video:D… A sentence or two and then you went haywire again:D

  • sir mujhe 1 month hua hai jim start kiye huye mera weight 63 hai height 5.11hai can i take creatine aur kis company ka beter hai

  • Hi, I workout around 11am but I don’t eat till 2pm, should I take creatine on an empty stomach or wait till I eat? I also have FODMAP food allergies & IBS & am afraid taking on empty stomach might be a problem for me. Any help? Thanks.

  • Thanxx a lot for such an info, I’m one of your new followers, amazed of the amount of the loaded knowledge your releasing to educate. Preciate the effort salute

  • Thanks for another excellent video. Another very good YouTuber recommends tailoring dosage to lean body weight, namely 1g per 1kg of lean body weight. It makes sense since 95 percent of creatine is stored in the skeletal muscles, thus someone with more muscle mass requires more creatine to reach saturation. However, would a smaller dosage of 3 to 5g per day eventually achieve saturation, regardless of lean body weight? Interested to know your thoughts on this. Cheers!

  • why in the world does scientific research on fitness always has a small sample size
    can’t the just get↨more men to experiement on or experiement on rats or something
    what’s wrong with these damn scientist people

  • You should NEVER put this kind of crap in you’re body….. you have absolutely no idea what’s in it. It’s very ironic that fitness trainers are encouraging this while they say “ Fast Food and sugar are poison “….. it’s all complete garbage that you shouldn’t be putting in you’re body.

  • I was a kind of fatty boy,is using of creatine makes me gain muscle or again gain some additional weight,i was little bit confused please help out of this

  • Im new to this and confused. If I wanted to take creatine at a rate of 3g/day for 28 days that would lead to my muscles getting saturated? So then once they are at the saturated stage do I continue that rate to keep them there? Are the rates where you take 20g/day for 6 days just a quicker way to reach saturation then drop to 3g/day to maintain?

  • After taking 20-25 grams of Creatine in the loading phase how long do you take the 3-5 grams for? Thanks I love watching your videos they help me a lot

  • i am working for six pack with low calorie diet with dymatize iso100 should creatine hinder my six pack and wil make difficult for me to get six packs by bloating

  • Time gap when taking creatine?
    Im planning to take creatine before workout and after workout with 10g per serving. I actually lifting 30 to 40mins everyday.

  • can you take creatine while just trying to build muscle mass and fat loss then stop? You just continue on working out and exercising to maintain your body. Or it will have an effect to your body if you stop taking creatine at all?

  • Hey can someone plz help me, if im doing my loading phase, do i then need to both have an protein carb shake with creatine befor and after my workout?

  • Hi, Big fan of your work……. I have a question and i was hoping you could help with.
    I used creatine when i was weightlifting, i agree it is very effective, does the same thing applies with home workouts?

  • I am using Hydroxycut Hardcore,My question is that can i take Creatine and Hydroxycut??
    I take Whey Protein also.
    If so how to take it??

  • What exactly is Custokebon Secrets? How does this thing really work? I notice many people keep on talking about this popular lose weight diet plan.

  • I usually just put a scoop of it under my tongue and take a sip of water and swish it around, then proceed to drink a gallon of water and maybe a little more through out the rest of the day, and it works fine for me that way

  • I wonder around because I have a question I lost many pounds but I take creatine 2 months now (before I wasn’t) and I still see my arms getting bigger while I get slimmer do I do something wrong? I just eat healthy chicken beef eggs juices smoothie and stuff

  • How much long l ll consume creatine bcz I talk protein after my gym…..Any side effect to take creatine after consuming the protein….Can I consume creatine before going nape?Help me plzz…

  • Sir me ghar pe hi dumbellls ke saath exercise kar raha hoon. And mein boht skinny bhi hoon… Kya me creatine use kar sakta hoon? Plz help sir

  • Hey lee i was thinking about getting the powertec lat pull down stand alone machine would you get the same results that you would with a more expensive lat pull down machine? I already have a landmine for t bar rows for back day so would it make sense to both t bar rows and cable lat pulldowns for back day? Because ive heard people say they choose t bar rows over the cable lat pulldown.

  • Bro akelaaa creatine hii le sakte hai ma gym jaa rhaa hu…ma koi suppliment nhi le rha…kya ma akelaa creatine le saktaa hu…mera weight 51 kg hai…pls bro reply �� ��

  • Abhinav sir kya me creatine ko gainer ke sth le skta hu kya koi harmful disease to nhi hoga sir plz mujhe revrt kr ke bta dijiye sir i waiting your revrt plz sir

  • research shows no added benefits if it is taken pre or post-workout, plus it also shows that you take it just before a workout or just after workout because it helps muscle makes energy fast as it works with ATP production.

  • Abhinav: can we take creatine in protein shake??? If not than what would be right time of having it after workout and how…plz help me

  • Im on creatine hcl. I eat clean. Train hard and I dropped about 8% in bodyfat in 5 months six pack really coming in so get in to the creatine.

  • Creatine also destroys your kidneys. When a doctor checks your bloodwork for your kidney function they check for creatinine serum levels.
    Edit: Also you do not have to take creatine to have high levels in your bloodstream. I don’t take creatine and haven’t for years and my levels are always high because I eat a lot of meat.

  • Sorry for bugging you, but should i take creatine for wrestling? i heard it makes you faster and stronger. I am 146 pounds and 15%bodyfat and i am already pretty strong.

  • It’s is compulsory that we take creatine and whey we can not take only creatine if we have not a budget to take a whey protein it is good that I only take only creatine not a whey protein

  • Just a few questions, On my container of my whey protein isolate, it says to take a protein shake 30 pre workout, if i was to mix my protein with creatine, scoop of protein powder and a banana will that be okay? Or is the time it’s being taken at to long before working out to maximise the full effects of creatine?

    Also once the creatine loading is done, is it still recommended to take creatine with protein and carbs?

    Also would i just add 10 grams in the protein shake with the banana and then 10 grams after my workout with grape juice, in terms of creatine loading or is it better to put the full 20 grams in the protein shake with the banana pre workout?

  • Bro if I take just 1 gram of protein per kg but also add in creatine in post workout and train equally hard. Will I see better gains?

  • I’m taking creatine monohydrate and man am I bloated in the stomach, feels like water is just sitting in my stomach, plus I’m on the toilet often.

  • Thanks Lee for the topic. As per my personal experience, if you are targetting weight loss, stay away from creating till you reach your target, then load it when building muscles. gained around 8 pbs while loading (not lean muscles)…

  • Bro apne kha ki y enrgy produce krta he question is agr ap natural lly energetic ho I mean ap ke pass already enrgy full fill he work out krne ke liy tab creatine lena thik rhega kiya

  • I take creatine HCL and you will still have issues with water retention. I don’t mind the water retention since it’s in the muscle anyway, however it can feel uncomfortable sometimes!! Just drink plenty of water!!

  • Don’t use creatine. Not good for kidneys in the long term and might lead to brain strokes. Also, these aren’t naturally formed creatine and are usually synthetic hence, are very carcinogenic in nature.

  • Bro don’t be deceived by the increase in weight after creatine cycle because creatine increases water retention in body and all that increase is just water.

  • Great video Lee! Anyways just a quick question, is it ok for a female to take testosterone as part of the supplements to boost energy? It would be great if you could make a video about it. Thanks in advance!:)

  • Harmful chije promote kyu karte hai youtubers ye kidney ke liye poison hai koi mat use karna creatine,body to simply way se bhi Banai ja Sakti hai but ek bar kidney ke nefrons damage ho gye to zindgi khtam ho jayegi

  • Yash sir I am 16 year 5 month old…sir meri bicep 11 inch ki hai is supplement se 3 month me 2 inches grow ho sakti hai sir plese reply������

  • I used creatine once in my life & hated the cycling off aspect of it & how it felt. I’ve learned what works for me & have been blessed ever since.

  • It’s important to note we are having great results in neurology with the elderly. There are also creatine studies being conducted in pulmonary fibrosis and oncology that are showing promising results.

  • As a natural bodybuilder, what is your opinion on all these videos on YT pertaining to fast body transformations. How much gain can you really get being “natural” in only a month or two? Please debunk this.

  • Hi! Did you heard about Fini Weekly Diet (search on google)? Ive heard some stunning things about it and my auntie had only finest experience with this program.

  • I stopped creatine after my hair was getting really thin and I noticed it look malnourished, I prefer to keep my hair, it won’t grow back after the hair follicles die ��

  • hi i need some help i take creatine monohydrate i have little stomack and i take everyday 5 gram it make my big stomack or? its good i take it if im in diet. i should stop it or

  • I need help on this subject. I have dropped from 225 to 202 during the last 5 months. I want to take creating but I’m scared to gain weight. What should I do? My ideal weight will be 185

  • Is it worth cycling creatine at all? For example, take a break from creatine every month or two after you’ve taken it for 6 months in a row?

  • hi Jim, I having a photo shoot soon and I am taking creatine monohydrate pre and post. Do I have to stop creatine for a while for more definition and ripped look to get rid of water from lower abs. could you please get on to this. hear from you soon.

  • I thought it will increase muscle gain but not…
    After watching this video the thought of buying it is no longer is my mind.
    Thanks you. It help me to save my money…

  • thanks for all the great info Dr. Stoppani!!! If I work out twice a day, cardio in the morning and lifting weights at night, is it too much to take pre and post gym before and after both workouts? I often take pre Jym twice a day, just want to make sure that isn’t too much.

  • What’s wrong with just eating good portions, eating healthy, and going to the gym. Rather than just taking powder supplements. I feel that the supplement industry is just a way to get faster results rather than doing it the right way. Just my two cents.

  • awsome as always quick question…. how does one estimate and pin point a diet plan to get shredded or lean with slow metabolism aka “Endomorph”

  • So I have creatine but I haven’t used it because honestly I’m a little on the flabby stomach and lower back condition and I feel like I want to wait until I’m at least 20 or 15% body fat because creatine is more of a building tool then a losing tool and I think it would be more useful when I build back up from my cut.

  • Hey Max, can you recommend me an excellent creatine monohydrate brand. I don’t care if it is expensive. I want a brand that use good ingredients. Thank you!!!!

  • Somatotypes DO NOT EXIST, why is this not addressed immediately? Somatotypes were discredited almost immediately after that bogus science was introduced.

    That being said, the rest of the information was good.

  • vai tum postworkout me lo bolte ho our fir gym karte wakt power strength aata he cretein se bolte ho to mujhe ye samajh me nahi aaya ki postworkout me lengge to gym katre wakt kaise aayega power??����

  • I was supposed to lose 3 lb this week but I only lost 1 lb because I took creatine for 4 days. Maybe I did lose the fat but I retained water. I need to cut 40+ lb and I’ll take creatine only after cutting. Only AAs and whey for me for now.

  • Thanks for the info.

    I keep running into people who claim that some brand new supplement or regimen is absolutely essential to make progress, that nothing else could possibly work. Tell that to Arnold or any other old school bodybuilder.

  • thanks for the info. now i did creatine whey protein regime with my workout 20 years ago it worked great i seen great results. im now 39 ive kept my shape and some mass over the years. i have good muscle memory and am in the starting phase (4 weeks) of getting back into it with light weight to avoid injury. im at the point to increase the weight. i been taking creatine 4 weeks now. whey protein 2 weeks. do you think i will have the same effect at my age or should i use other supplements being my metabolism is different

  • Hi..need your help plz..I am low carb diet and I lost 30 pounds. My Abbs are still not visible. I am planing to tale creatine to increase my strength in gym. Will it help me with fat loss?? Will I able to get me Abbs definition or body definition using this?? Badly waiting for ur answer

  • Lastly, I came across a diet that is easy to follow. Shortly, I will certainly lose 6 more lbs with “sowo hope site” (make sure to google it! ).

  • im 17 and i have gynocomastia, im fit i do 25 minutes cardio everyday and i also lift for 10 minutes im dieting and i started eating things that gives me Testosterone or lower my estrogen, so i bought a whey protein, creatine 5000mg and a testosterone booster pill.
    I take 50mg zinc supplement and fish oil everyday, do you think its okay to take the creatine while i have gyno and can i take it with the zinc and the fish oil

  • Lovely video content! Excuse me for butting in, I would love your thoughts. Have you heard about Chireetler Muscle Array Rule (probably on Google)? It is a smashing one off guide for learning how to get ripped abs minus the hard work. Ive heard some extraordinary things about it and my best friend Jordan finally got astronomical results with it.

  • Hi, have you thought about this kind of diet plan called the Custokebon Secrets? My buddy says it helps people lost lots of weight. Is that possible? I also heard a lot of great review about this diet plan. Thoughts?

  • If you’re diet is on point.. calorie deficit is calorie deficit! It will still make you loose weight, fat and muscle(just little hopefully) it’s actually better if you take creatine when you’re cutting. It helps your muscle look full and keeps your energy while going ketogenic.

  • Wouldn’t it be more beneficial for taking it before the workout because creative basically increases the ATP regeneration in your muscles during a workout, which can result in better muscle endurance

  • I know I’m a bit late on this bro, but if you guys can help me out it would mean alot. I’m considering taking creatine but when should I take the stuff? pre-workout out? post-workout? both?

  • Guys Gurumann sir zyada accha explain krte hain Scientifically clear krte hain abhinav sir bhi bhot acche se chizo ko exolain krte hain yahi dono fitness ko le kr acche se guide kr skte hain

  • when i see urine has weird smell like medicine i know i put too much of it in my body, so i only take one scoop of it which probably around a gram and a half

  • ive always been skinny while taking creatine for year and a half then after a couple months after i stopped i gained weight wtf lol

  • Sir me new gymer hu. Aur maine whay isolat protein Buy kar li hai. Aur me createin micronised bhi add karna chahta hu. after workout protein ke saath me. To koi problem to nhi. Kya shi rahega… Please suggest me������. & My weight undar 70

  • if creatine needs lots water…and I’m fat…how about take creatine do workout and avoid water for a bit? will that help me loose weight?

  • I was told if you go on creatine for awhile and then get off it youre going to lose a lot of your gains. Is this true? I know it retains water which makes your muscles appear larger. Does it take that away when youre off of it? Thanks

  • Thanks for clearing this issue up in this video! I started taking creatine while losing fat and all of my workout buddies are like “aww nah man, that’s gonna make you bloated and lose weight. Dont take it!” I’ve read that after the initial loading period you dont gain anymore water weight, and it just tops out. A lot of people don’t seem to realize that the water is not stored in adipose tissue.

  • thanks for the tip,i bought muscletech platinum 100% creatine, and start to do some workout, even gaining wheit, could i be able to loose some fat? ( i start a pretty tight diet) as far as i know gaining weight doesn’t mean getting fat, am i right??

  • Stupid question, honestly, if you have some knowledge of nutrition you should know that this is absolutely ridiculous. Eat what you can, don’t worry as much about supplements, might not at all be the case, but check if you have lactose intolerance, it could be so mild you won’t notice it and still prevent you from absorbing nutrients and so making you essentially lose meals.  I would advice to increase fat intake and eat more real food, i eat half a jar to a jar of peanut butter a day(not the fucking peter pan one mind you, the ecological one (99.7%peanuts)) and i lose fat and weight but strength is still the same, high protein content and high fat content.

    Also just to everyone saying they are a certain bodytype as meso endo or ectomorph, this is bogus, most people i see who claim to have a endomorph bodytype, actually have a shit diet, their macros seem fine but taking a closer look it’s really not all that good. They consume a lot of hydrogenated fats, sweeteners and tons of additives (not talking about citric acid). SO my advice would be increase your healthy fats, look over your diet, and don’t go overboard with the chicken breasts, eat thighs/legs with skin, much more beneficial. It works for me so it absolutely has to work for you. My so called body type? Absolutely the best for lifting, long legs, long back, skinny wrists for no support, like a ecto, also endo without the stubby arms, in other words, mesomorph with joints and length of an ectomorph, craptastic, do i believe in body types? no absolutely not, if so i would be 33/34/33 ecto meso endo, which is hacking mode. Please do the filtering of important information yourself, i tend to write alot of additional nonsense when i am tired in the mornings.

  • hi sir
    excuse me but i have question, if the liver is the facrtory of the creatine,and in this case we are taking the Creatine out from the body, is that gonna make the liver to stop producing the criaten or even less?
    thanks
    from saudi arabia

  • HI Jim; names Mike and my question is. whats best in your opinion to lose the body fat and put on muscle at same time.. just started intermittent fasting last week. I fast from 8pm to 8pm next day. around 5-6pm I either go to gym and workout or just use treadmill at home doing intervals for 40 min. 40-60 seconds till fall then 2-3 min walking. trying to boost that hgh. and is it true next day cant work out or do inervals cause body is still in fat burning mode… cause I would rather work out next day as well; and during the day could I take bcaa for muscles vitamins or biotin for hair. etc. cause I hear hair thins on fasting..or do I need to take all things at my meal; what’s your take and also what do you prefer on that 8pm meal..that’s best under 500 cal or doesn’t really matter as much and could have my normal meal. thank you in advance… more question to ask. but too much to write. ��

  • Thank you Lee! Mr. Hayward preaches the truth again. If I had a nickel for every time I heard/overheard someone with a misconception of creatine running their mouth… I’d have a lot of nickels. Monohydrate: best supplement to take hands down whether cutting or bulking.

  • I would like to ask a qns, when Maintenance calories, I need 2760cal(without Creatine) but I stared my cut so I used Creatine and dropped 250cal, but my weight still remain the same. What should I do? Should I go for 2510(maintenance cal) and then drop 250 but still using Creatine? Thanks

  • so is not unntarueal sithetyc compound..and we have it naturaly in oure body..
    so how they made it?
    they take it out from the people and sell it?
    stop bitching..we have in naturaly in oure body..but YES its LAB made

  • well i don’t know may be you would think which planet i come from…
    but still i wanna ask you…everyone says that creatine stores water into the muscle cells…so my doubt if more water in the body kindney have to function in order to drain the water out of the body…and as i think such a way i fear of using creatine…

  • Hey lee, is it ok to take a little creatine during my workout as in I add some to my water that I drink for a little flavor! And then after I take my full 5g of 100% creatine monohydrate! Please get back to me thanks!

    Justin Olson

  • Yr ek doubt tha jse m Abhi bulk kr rha hu and creatine use kr rha hu with 3200 calories
    Creatine bnd krne k one month bd cutting start krni chahiye and jb cut kr rha hun toh us time creatine kse use krna chahiye?

  • Any thoughts about when you get your blood checked if you are consuming normal doses of creatine regularly, I am a regular consumer of creatine, about 5 gms/ 3 days a week and recently got my blood checked and my creatinine level came out to be 1.74 mg/ dL and my BFR Was 47 ml/min/ BSA. That’s terrible in medical terms.

  • Should you be taking protein powder for weight loss? I’ve been taking your pre and post jym but I also take the iso100 hydrolized (25g protein). I’ve hit a plateau in my weight loss and I’m trying to isolate the issue.

  • Thanks Lee! Just added your fitness app to my fitness folder. Thanks again for all the honest advice no hype just simply the truth.