Jump to content
NZ's bodybuilding, strength and fitness community

tii

Members
  • Content count

    103
  • Joined

  • Last visited

1 Follower

About tii

  • Rank
    Member
  • Birthday 07/20/73

Profile Information

  • Location
    Auckland
  1. Myostatin Inhibitor Update

    Follistain 344? If so, it's nowhere near US$7000
  2. Mt2 dosages

    $200 for 10mg.. calling bs. I got a gram for $200 not in NZ Donald so don't PM \:D/
  3. Creatine

    I don't think a 5 day loading phase works...!!! Flex wrote an excellent post on Creatine: Half life doesn't really mean much with creatine as it is referring to blood creatine levels post ingestion, not muscle creatine phosphate levels which have got a washout time of anything up to 4 weeks from full saturation. The idea of using creatine pre or during training is flawed, your muscles don't use creatine monohydrate as a fuel source, it uses creatine phoshate to convert ADP back to ATP, so ideally you want creatine phosphate stored in the muscle. You don't need to load however it will take about 3 or 4 weeks to reach the same point as a 5 day load so why waste 4 weeks of your time not getting the full benefit of creatine. And it has to be used everyday, not just 3 or 4 days a week. As far as creatine pretraining, maybe you could use it two hours or so before - it takes about 1 hour to increase plasma levels however probably also takes an hour or so to transit through your gut, depending on fluid levels, so if you use it 15 mins pretraining you'll probably have finished working out before it gets to do anything. Research suggests the body actually absorbs creatine mono most effectively post training "Interestingly however, exercise may provide a comparable benefit for increasing muscle TCr to using a creatine-carbohydrate supplementation strategy. Green (1996b) reported that creatine retention in the muscle was similar when exercise, prior to ingestion, was introduced, compared to creatine ingestion with simple carbohydrates." " On ingestion of 5g of monohydrate the plasma level of creatine has been shown to rise between five- and ten-fold after approximately 1 hour (Balsom 1994). This increase in plasma creatine content in turn increases the blood/muscle concentration gradient. Resultantly, more blood borne creatine is transported and trapped in the muscle cell. With a half-life of 1-1.5 hours, blood creatine levels remains elevated for a short time period (Havenetidis 2003). Repeating this dosage 4-5 times per day at ~4 hour intervals, therefore, keeps plasma creatine concentration constantly elevated and aids the movement of creatine from the blood into the muscle cell at a constant rate throughout the day. While the greatest Cr uptake appears to occur within the first two to three days of supplementation with such a “loading” feeding protocol (Hultman 1996, Rossiter 1996, Flanagan 2004), administration periods shorter than 5 days have not been shown to effectively increase the muscle creatine pool. In a study by Odland (1996), subjects ingested 20g/day in 5g doses for just 3 days. Needle biopsies from the vastus lateralis revealed such a feeding strategy had no significant effect on the elevation of muscle PCr concentration. Creatine supplementation, individualised to subjects’ body mass, has been shown to significantly increase the muscular TCr pool. Rossiter (1996) and Flanagan (2004) administered creatine dosages of 0.25g.kg bodymass-1 each day divided into four doses for five days. To elaborate, 2.2 kilograms= 1 pound. Therefore, a 200 pound man (90 kg) would be administrated approximately 22 grams of creatine per day in these experiments. In both studies, creatine uptake was calculated as the difference between the amount of creatine fed and the amount recovered in urine during each 24 hour period of supplementation. This protocol, in both studies, effectively raised muscle TCr. This individualised feeding mechanism is largely similar to the 100g acute creatine loadings already detailed (Greenhaff 1994, Hultman 1996, Izquierdo 2002). For a standard 75kg (165 lb) male, the feeding pattern equals 18.75g in 4 doses for 5 days. However, the standardization to body mass allows for an increased supplementation for larger individuals or a reduced amount of supplementation for particularly small individuals and may be a logical improvement on the “one size fits all” administrations evidenced by Greenhaff (1994) and Izquierdo (2002), among others. At the very least, this would be a useful supplementation protocol to follow for particularly large or particularly small individuals. Hultman (1996), demonstrated that continuous low dose creatine supplementation (3g/day, in one serving over 28 days) can, in the long term be as effective at increasing muscle TCr as the 100g acute creatine loading method. Burke (2000) in a double blind study utilising a large subject base (n=41) detailed the ergogenic effects following a continuous low dose supplementation protocol of 7.7g/day for 21 days. Subjects performed more total work until fatigue, experienced significantly greater improvements in peak force and peak power and maintained elevated mean peak power for a longer period of time when exposed to low dose creatine supplementation in tandem with training as opposed to training alone. Hultman (1996) rightly comments however that while the low-dose method will, over time, elevate TCr comparably to the acute method, the 100g acute method is a more rapid mechanism to increase the muscle TCr store than continuous low dose supplementation protocols and should be favoured. It is important to note that there is considerable variability in the increase of muscle creatine content following supplementation. Some individuals are “non-responders” and experience little or no increase in muscle creatine content following usually effective loading protocols. Greenhaff (1994) found a dosage sufficient to elevate muscle TCr concentration in 5 of 8 subjects by ~25% had little effect on muscle TCr concentration in 3 non-responding subjects (see subjects 5, 6 and 8 in figure 1 below). Others individuals can be “high-responders” and creatine monohydrate supplementation can illicit a >30% increase in muscle TCr content (Rawson 2003). It is not entirely clear why there is such large inter-subject variability in muscle creatine content changes following supplementation. The strongest determinant of how much creatine is taken up into muscle appears to be the initial creatine content in that muscle (Greenhaff 1994, Rawson 2003). Published evidence demonstrates subjects with lower resting muscle creatine contents have the largest magnitude of increase following supplementation, while subjects with higher creatine contents will experience little or no increase (Greenhaff 1994, Rawson 2003, Casey 2000). Greenhaff (1995) comments that individuals with below average basal TCr contents (120 mmol.kg dry weight-1) can expect creatine supplementation to induce a >25% increase in the muscle creatine pool. I thought the effects of creatine in higher dosages was for ATK signalling pathway. http://aups.org.au/Proceedings/39/92P/92P.pdf
  4. Creatine

    I remember reading efferescent creatine is at a better PH than MONO and is absorbed better. You can make your own efferescent from mono anyway.
  5. Has anyone used before? Just looking to see if they are worth while. Done a bit of googling but it seems to be a mixed bag. GABA is $20/kg ALA $50/kg not sure on CLA
  6. Heaps of pubmed summaries showing how awesome it is for muscle size increase. Was going to give it a crack for arms, but calves is a mean idea.
  7. New package

    farkin cheap melatonin? Was that a freebee or something or discounted $3 a bottle....
  8. Cleanest Protein Powder?

    Be interested to find out abou this protein absorbtion inhibition. I got 40kg of WPI from Evolv for $1320, mailing it up to Chinatown
  9. the itch

    Which would you rate better Cialis or DHEA or stacked together?
  10. Trying to find some legislation as to where it says it's banned. I can see the notes where Melanotan 1 is banned but it excludes M2 quite obviously.
  11. I loaded .6mg for 1 week, had 1 sunbed and I was golden. Watch your eyes and lips,
  12. You sunbedding everyday? how black do you want to get. Color will catch up on you
  13. Bodybuilding Kills Social life?

    socialize with bodybuilders?
  14. 1gram protein per lb?

    Don't have any research but I personally like 3-3.5g/kg bw. Seen guys blow up from switching from 2g to 4g however were also having much more calories overall. Remember Layne Norton saying on one of his podcasts complete Leucine saturation of the mTOR pathway happens at about 5g of leucine, which is around 40g of meat protein or 150-250 chicken, steak, fish every 2.5-3.5 hours. Doesn't compute with receptor sensitivity though.
  15. breathing techniques?

    I've had issues with leg press because of the increased bloodflow to my head during concentric phase. I've read that bloodflow to muscles can be cut off if they are underload more than 60% and all that blood needs to go somewhere else. I get broken capilaries in my face around my eyes etc and I've had to change my pre workout to avoid this. I also have to be careful with my head position during the movement, I find if I have my head position is too low and horizontal I get more drama and my face flushes up. You might be getting light headedness because of the return of bloodflow post set.
×