What, Where, When, How...Protein + Creatine? [Forum Archive]

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What, Where, When, How...Protein + Creatine?

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Posted by: TheWizardC6

I'm 17, been lifting for about a year now. I'm going to start with GoPro's Power/Rep Range/Shock program next monday and before I start I feel its time to start with the protein shakes and creatine. I'm new to body building, and I need to get bigger. I know the some of the basics, but definatly need more instruction.

First, I've ordered some ON 100% Whey from 1fast400 and am about to purchase some swole v2. I want to get this started by monday. What the general thought on how many shakes per day? I've got it layed out like this:

6:30 AM - Breakfast
9:30 AM - Shake
11:30 - Lunch
3:00 - Lift
4:30 - Shake
7:00 - Dinner
9/10/11 - Shake, then bed

I weight 170. So about 340 g of protein per day. I'm going to want 40 g of protein per shake. So thats like 120 from shakes, then the rest will come from my diet. Can I add creatine into the shakes. Then its 10 mg of creatine a day for the first week (after or before workout?). Then 5 mg a day after that? Any other specifics that I should be aware of when taking protein/creatine? Any other suggestions in the way of supplements? Thanks.

Posted by: pood

you should replace that last shake before sleep to cottage cheese which has caesin protein which works the best over night

ooh, and make sure when you have you shakes, add flaxseed oil or peanut butter

Posted by: HoldDaMayo

probably dont' want to add the peanut butter or flax PWO...

Posted by: Tha Don

Quote:

Originally posted by pood
you should replace that last shake before sleep to cottage cheese which has caesin protein which works the best over night

I have a met-rx shake, bran flakes... AND cottage cheese before bed

I'm always hungry as sometimes I won't have eaten since 7, and by 10 I need something a little more

plus to get 40g of protein from cottage cheese, you will have to eat a LOT, like a whole bowl full and its pretty nasty stuff

I'd go with a 20g shake, and a cup of cottage cheese before bed, add a little oil to the shake and I add PB to my cottage cheese to hide the taste, it actually tastes good! my mom is sick at the thought but its the only way i can eat CC without feeling sick

apart from that you seem to know enough, 20g creatine daily for loading, 10g daily afterwards, and yes you can add oil, personally i just eat a bananna with each shake, the bananna helps the digestion too, always try n' get a little carbs with shakes, good luck

peace

Posted by: pood

Quote:

Originally posted by young d
I'd go with a 20g shake, and a cup of cottage cheese before bed, add a little oil to the shake and I add PB to my cottage cheese to hide the taste, it actually tastes good! my mom is sick at the thought but its the only way i can eat CC without feeling sick

peace

oh man!

if you don't like cottage cheese, eat it with an apple, it'll totally mask it, try it!

Posted by: TheWizardC6

Thanks for the replies. I'm going to change the night time shake to 20g protein and add cottage cheese to my diet. I actually like cottage cheese

Anymore oppinions on how I should take the creatine in the loading stages. I've heard 10 g, now 20g.

Posted by: Power Rabbit

prob with apple is you want the least amount of carbs as possible bf u go to bed....the pb masks the cheese good....my bedtime is 1 cup cottage cheese...3 tablespoons natural pb...and 4 fish oil caps

Posted by: Brak86

o my god u have 340 grams of protein per day? i thought that is impossible lol....i hear ure supposed to have not much more than your body weight in pounds...which would be about 170 grams for u....maybe im wrong/.

Posted by: plouffe

1.5 - 2.0x your bodyweight is a good rule.

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