All About Creatine

Supplements

When I think back to my Gold’s Gym days it was a time where I was most definitely learning the ropes. As well, my way around a gym floor. I can clearly remember a few very serious lifters (with some serious dedication) sitting on equipment between sets eating from large containers full of egg salad and drinking out of gallon water jugs.

Creatine

If they were “off season” or not I couldn’t tell you, I didn’t give it that much thought. I do think it has something to do with why I still to this day go through so many eggs.

Creatine

I was a gym neophyte, a newbie, the quintessential ectomorph striving for gains.

We all start somewhere.

The proverbial sponge, I listened to any and everyone, their advice, and read everything I could. Ultimatly, I relied on what I would call good old fashioned “trial and error.”

Let’s call it Applied Bodybuilding.

One supplement I began using then, learned a great deal about, and continue to support: Creatine

No sugar, no artificial colors, no preservatives, no wheat, no gluten, no yeast, no dairy, flavorless…what is it? It’s the supplement that keeps on giving. Creatine has been studied, researched, and debated for sometime now, and has earned it’s place in the fitness industry.

An amino acid found naturally in the body, red meat, and seafood,

2 lbs of beef has about 5 g of creatine. A standard dose. (I like a good steak but damn.)

Derived from the Greek word for meat, kreas, the body breaks down creatine and stores it in the muscles for energy. Exercise requires energy, and supplementing supplies the body with more. Creatine also aids in recovery – but we’ll get to that in a bit. (See H20 Info)

Everyone has their own modus operandi when it comes to training in the gym. Once we find what works it’s difficult to vary off script. However, there are discoveries everyday and we take them in. Absorb what we need and carry on. Some methods remain tried-and-true and need very little tweaking.

Related Posts AminoX

 

Loading Phase

To truly capitalize on the benefits creatine needs to be used correctly. For maximum benefits a short loading phase to saturate the system is typically recommended. 20 g for 5 days is standard, after which the daily amount is reduced to 5 g thereafter. Anything more is just waste and the body works harder to eliminate it or translate to faster or better results. During the loading period it is important to spread the 20 g throughout the day to help the body process it properly and effectively.

Creatine

Again, creatine absorbs into the system and stored in the muscles. Studies show it absorbs faster with an insulin spike. If grape juice doesn’t wet your whistle, water will work just fine. On workout days aim to consume it around your workouts. Personally, I consume my dose post-workout.

After working out glycogen stores are depleted and the muscles are hungry. If you have a supplement stack, add it to your post-workout protein shake.

Yes, taste is important but again, it has no flavor, so don’t trip.

H20 Info

I often hear that it makes you hold on to water, which is true. In the sense that it increases the water volume in the body. Not to soundy cheeky – but we need water. In fact, over 70% of muscle tissue in the body is made up of water.

Subcutaneous Water

Subcutaneous water, the bane of any physique competitors existence, is the water retained directly underneath the skin. When understanding the “ripped look” think of the skin like Saran Wrap. When you eliminate the fat and water underneath the skin, it can then “shrink wrap” around the muscles, and voila producing those beach ready abs.

Bloating

Improper usage can lead to bloat, even cramping. Not to sound like a broken record, BUT, during a maintenance phase using more than the recommended amount won’t help obtain faster or better results. So resist the urge and be smart. Remember, slow and steady wins the race.

The Takeaway

Creatine is a substance found naturally in the body and in food. Studies continue to show supplementing with Creatine improves energy, performance, and growth. Affordable, safe, and combined with a diet and nutrition plan that’s on point, it can definitely help increase size and strength.

For those looking for a game changer, this just might be the supp for you. The little extra push that gives you the ummpp you need.

Contact:

jwilliamstrains@gmail.com

“Quality is not an act, it is a habit” – Aristotle

Flair Out & Stretch Your Lats

Lats

I was told once way back when, as a lanky, ectomorph of a gym newbie by a yoked lifter, “If you want to show everyone up, just walk in and do 20 unassisted pull-ups before you workout.” I was on a serious mission and had he told me to stand on my head and whistle old lang syne I probably would have. None the less, “lat work” became a big part of my training. And still is. Over the years I’ve trained back several different ways. It has never been enough for me to “just do deadlifts.”

Wings

The latissimus dorsi muscles, or the “Lats,” are one of the widest muscles in the body and are commonly referred to as “the wings.” Triangular in shape, the lats flair our from either side of the upper spine along the scapula to the humerous, or upper arm, and down to the lumbar.  Swimmers, rock climbers, and bad-ass physique competitors all have lats worth a little envy.

Lats

Building a nice set of wings need not be an arduous task or futile. It simply requires a little fine tuning and getting out of the comfort zone of standard, cookie-cutter routines. As in daily life, making the smallest of changes can have the biggest impact. Alternate between these three exercises so baby can get some back.

Short Grip Lat Pull-Down

The Pull-down is a standard in any back workout. Switch the grip often and target the lats a more efficient way. Perform the exercise with hands slightly shoulder width apart.

Tip (switch it up) 

Lats

Wide Grip Lat Pull-Down

I incorporate the wide grip at the end of a workout using a high rep/low weight formula. My goal here is to exhaust the muscle. Grow baby, grow.

“When looking back doesn’t interest you anymore, you’re doing something right”

Bent Over Dumbbell Rows

Lats

Form is always the game-changer with any exercise as targeting the muscles correctly is the ultimate point. I equate it with a nutrition plan that’s on point. It also helps seperate the truly serious from the knuckleheads. Here, focus on keeping the elbows tucked in. Avoid letting them flair out.

And of course don’t forget bro-mans advice from earlier. Throw in as many unassisted pull ups as you can, whenever you can. Trust.

Lats

Balance and symmetry. Strength and agility. Get it right, get it tight.

6 AM8 PM Monday – Friday

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“The desire for symmetry, for balance, for rhythm in form as well as in sound, is one of the most inveterate of human instincts” – Edith Wharton 

Quote For The Week

baseball

“There are three types of baseball players: Those who  make it happen, those who watch it happen, and those who wonder what happens.”  – Tommy Lasorda 

Play Ball

Baseball is a national pastime. If there is anyone out there who hasn’t spent a balmy summer evening up in the stands, with a hot dog covered in ketchup, pickle relish, and onions (that’s how I roll) and a cold beer rooting for their hometown team – well, you are missing out and I highly recommend trying it. But seriously, whose rock have you been under?

baseball

Fitness Inspiration

So why is the quote above one of my favorites of all time? Here we are 10 weeks into the new year and already for some, those new year fitness resolutions have taken to the bench. (Pun intended)

For one reason or another they’ve already gotten pushed to the back burner and forgotton. How soon we forget.

Why?

To take Mr. Lasorda’s perspective, “those who make it happen.” In this case, working out even when you don’t feel like it. Telling the gang at happy hour your sitting this one out so you can meet with that kick-ass trainer you met. Or simply forcing yourself up off the sofa to go for that walk. Taking the stairs instead of the elevator. You get the picture?

And then there’s those who watch.

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Bottom of the 9th

I’ve always admired baseball players. They’ve always seemed fast, flexible, calm & calculating – then the mad dash sliding into home plate. Booyah. Baseball is one of those sports that requires sports specific capabilities. Capabilities such as sprinting and hand-eye coordination. As well, baseball players need to posses excellent physical stamina and agility.

This summer I hope you get the chance to watch a few games. Live and in person. In the meantime, don’t sit around with the shoulda, coulda, woulda club. Get up, get active, get moving.

You don’t need to train for the first-year player draft. Just a stronger, healthier version of yourself.

Contact:

jwilliamstrains@gmail.com

By Appointment

6AM8PM MondaySaturday

“In baseball, there’s always the next day”Ryne Sandberg

The Mass Gainers Essential Egg Salad

Back in the Day

I often think back to my Gold’s Gym days. I can clearly remember a few very serious lifters – with some very serious dedication – sitting on equipment between sets eating from large containers full of egg salad, and drinking out of gallon water jugs.

Egg

Whether they were “off season” or not I couldn’t tell you, I didn’t give it quite that much thought. However, I definitely think it has something to do with why, to this day, I go through so many eggs. In fact, I know it does.

Egg

I was a gym neophyte, a newbie, the quintessential ectomorph striving for gains. The proverbial sponge I listened to any and everyone and their advice, a few ad nauseum, read everything I could, and ultimately learned to rely on good old trial and error. Lets call it, Applied Bodybuilding.

Protein

So, you wanna get big? Then your going to need to consume a lot of protein. We know this. Our muscles require it. We also know of the importance of protein to our overall growth and development. But how much? Standard advice has always been one gram of protein per pound of body weight. If you don’t want to take my word for it click here. To go for a serious bulk, plan on upping the ante to 1 – 1/2 grams per pound. Yes, that’s right. Everyday. If it sounds like a lot, it is.

Those bodybuilders had it right. And that was just their grams during their workouts. Then there were the post workout shakes.

The Good Egg

From my eBook All Four Burners: A Guide for Making Meal Prep Easier.    On Sale

This is not the sweet pickle relish deliciousness that mom used to make for the pot luck (which I love) though I do believe it to be a serious contender.

Just be sure to wait until you are off of the workout floor to consume it. The management will appreciate it.

Ingredients

  • 12 -16 eggs
  • 1/2 of a medium size onion, diced
  • 3 – 4 tbs mayonnaise, or more
  • 2 – 4 tbs spicy, brown mustard
  • Salt & cracked black pepper to taste

The Perfect Hard-boiled Egg

Step 1

Submerge the eggs in a large pan of room temperature water and bring to a rolling boil. About 8 minutes. Boil for exactly 10 minutes.

Egg

Remove pan from heat and let sit for exactly 10 minutes more. Next, remove the eggs from the pan and submerge in a bowl of ice water. After about 5 minutes of cooling down, test one. Voila.

Step 2

Combine all the other ingredients together well. Peel the eggs and roughly dice. (no need to get hairsplitting meticulous here) Fold the mixture into the eggs. I measure 4 eggs per container. 6 grams per egg x 4 eggs = 24 grams of pure protein per serving.

Done.

Egg

 

That Gold’s was an enormous cavern of a space. We were truly spoiled. The dumbbells stretched half the length of one side, and the leg area was the envy for miles around. Even during peak hours you rarely had to wait for a machine. And one more thing – it was clean – really clean.

Ripley would not have believed it, but the monthly membership was only $15. Ah, the good ol days. Any and everybody came and trained. I knew former bodybuilders, physique competitors, true gym rats, two CEO’s, and everyone in between. Gyms are communities, and there is something to be said for community. This was a cross-section of everyday folk just trying to get fit. I like that.

Aside from the customary self-absorbed knuckleheads, most everyone was supportive and had some knowledge and experience to share. I miss that old school environment.

Watching those bodybuilders eating all that egg salad got me very curious. After all, I’d always liked eggs. Growing up my father taught me how to make the perfect omelette – using water not milk. They also inspired me to learn everything I could about building muscle.

Again, if you don’t want to put your eggs in one basket and just take my word for it click here for a look at an egg-cyclopedia of info!

For more of my recipes:

Email:  jwilliamstrains@gmail.com

“We are what we repeatedly do. Excellence then, is not an act, but a habit”  – Aristotle