creatine - what is it

7/27/2019 Creatine - What is It

1/28

Cr

LeaandBy:

EMA

Wh

Cre3 aener Mus

Ther thisup itIncr whic

atine

n all aboutmuch moreRobert Di

ILMORE

SHAR

t Is Crea

tine is a nutino acids ; agy our musccle contracti

e is only ennergy syste

s phosphateasing the m

h the body c

- W

Creatine,!aggio Apr 20

E

ine?

rient naturallrginine, glyciles need ton is initially

ugh ATP tom to continmolecule touscle's suppan supply A

at is

ow it work

, 2004

y found in aline and metmove, particfuelled by A

provide enee, more ATADP (adenly of creatinTP.

t?

s, where it

l our bodies.ionine. Cre

ularly quickTP (adenosi

rgy for appr is required

sine-diphosphosphate

omes fro

. It is a combtine helps pnd explosiv

ne-triphosp

ximately 10. Creatine pphate), thushelps incre

, how to us

ination of rovide thee movemenate).

seconds. Fosphate girecreatingse the rate i

e it

s.

r esTP.

in


2/28


3/28

musprevwhicyou

Do

Indir fastinte

If yofrescomresusessposexacall4 se

HisBy sWhe

signi

NowpasBento d

Wh

Youreassour

Thatanotcreameasup2 gr herri

Thosynt

cle fibres, wents your boh has lacticeel during in

s This M

ectly, YES!r, YOU maksity level an

ur recovery ier more resmence your lt you will deion than woible. Let's uple: Prior tim "Maxims on the Be

oal was toets 3 and 4n Maximus

ficant enoug

if Maximusion over a 1h Press tothe work!

re Is Cre

may be askion is that mces per day.

, coupled wiher gram, totine per day.t, don't expelementationms of creati

ng. Over 2 g

e likely to eesize the s

ich will in tudy from relyacid as a bytense exerci

an I Will

irectly, POe YOU fasted to recover

s better theted state benext sessiorive more bld otherwise the BencCreatine o

s" (mac-zimch Press.

o 4 sets of e was fatig

akes Creati

h to enable

continues to2-16 week p

250lbs for se Creatine

atine Fou

ng, "Why dost people o

h average etals a relativ. If you are act dramatic(1 pound of ne, and 4.6rams per po

perience thpplement j

rn increaseing on anothproduct. Lacse.

Be Able T

SIBLY! Crer or strongefaster.

you are inore youand as a

nefit from thhave beenPress as ar subject, le-us) was doi

repetitionsed and as ae he is likel

him to achie

use Creatineriod it woul4 sets of 8to progress

nd Natura

I need it if itly ingest ab

ndogenousely paltry 2heavy consesults frombeef equalsgrams in evund in most

e best resultst as their c

he number er energy stic acid crea

o Lift Mo

atine does n. Creatine a

is

t'sng

with 225lbs,result he cto see an i

ve his goal

e, eat sensid be possiblepetitions.not to stand

lly?

is found naout one gra

production orams of

umer of redcreatineapproximatry pound of fish).

s are vegetarnivorous b

of fibres stistem calledtes the burni

e Or Run

ot make YOllows you to

he usuallyuld not rea

mprovemen

f 4 sets of 8

ly, train wite for him to iinally - remstill.

urally in myof creatin

f

ly

rians. Vegerethren do; t

ulated. It alglycolysis,

ing sensatio

Faster?

U stronger otrain at a hi

ot 8,8,6 anh his goal.in recovery

repetitions.

intensity ancrease hismber you h

body". Well,from food

arianshey seldom

o

r her

4.

d

ave

the

top


4/28

off tbeef

As afor eani

Ca

In tr odd

Anysuffi20-3

Is

Yes,Thephoreco

Are

Crean eoftewhil

Musanescie

the itakecra

HowsenidealbenCM.

Wh

eir muscle.

consequenven hard-coal sources.

Creatine

th, nobodyare good th

ody over 20ient fluids (0 grams a d

reatine S

Creatine ishuman bodphate. No nmmended le

There A

tine is so ef mergent sid

occurs wht suppleme

cle crampindotal evidetific fact. Cr

nternal worka lot with nop will occur.

to avoid thie for an athll world we sfit the CM

n Is The

tores of cre

e, they reare vegans, s

Become

nows. Althat your bod

0 pounds co avoid craay since it w

afe?

a natural ahas 100-11

egative sidevels of supp

y Noted

icient at shueffect asso

n too little flting with cr

, strains ance that areeatine draw

ing organs awater then.

? Simple: dete and moould drink 4e are taking

Best Tim

tine since t

t well to creince the pro

Toxic Wit

ugh the bodcan handle

n take 10 gping). Somas first avail

ino acid pre5 grams of effects havlementation.

ide Effec

ttling water iciated with iuid is consuatine.

tears are aot supportewater awa

nd thereforea mild stom

rink 1 pint of t of us are g-5 pints of . The extra

To Take

ey avoid th

tine. Creatiuct is synth

h Long T

y makes onlan intake o

ams quite speople hable in 1990

sent in the breatine in thbeen noted

.

s?

nto the intrais that of med

lld byfrom

if youch

water with euilty of consater a day. Iater will hel

Creatine

rich food s

e supplemetic and not

rm Use?

y 1-2 grams5 or more g

fely providee been taki.

ody of humae form of cr in the rese

muscular couscle cramp

ery dose!uming way tt will benefitp maximise

urces such

nts are suitderived fro

per day, therams per da

d that theyg as much

ns and aniatinerch with the

mpartment,ing. This mo

ater makesoo little. In aus and alsothe effects o

as

ble

y.

rinks

als.

thatst

n

f the


5/28

For youwishrem

Ho

Rec

Cre

En

Pr

Re

NB -

Wa

Youhavwith

A biwith

Thiswithreco

est results,nauseous ato take mor ining half p

Much S

mmended

Less tha141lbs t169lbs t200lbs t242lb+

atine Inta

er Your Bo

ess Calculat

sults - Crea

grams o

please note

s To Tak

will find mashown thata simple su

insulin spikorange juice

is presentlywarm water;mmended if

Creatin

on trainingd is best ta

e on a trainist-workout.

ould I Ta

dosages ar

n or equal t168lbs = 6199lbs = 8242lbs = 810-12 gra

ke Auto-

dyweight In

e To View R

tine Intake

f creatine.

a level teas

e Creatin

y different r you get a 6ar base, su

e will push t! Very simpl

a matter for you can ad

you are pro

shuttles

ays, take cr en at this tig day (i.e 1

ke?

e as follow

140lbs = 5-7.5 grams pgrams per d10 grams ps per day

alculator

Pounds:

esults Belo

er Day:

poon is roug

.

commenda% greater cch as grape

he creatine iy it negates

open debatd simple car e to upset s

eatine after e in order tgrams),the

:

6grams per er day is maay is mainter day is mai

Pound

hly 3 grams

ions on hoell uptake of uice (natura

nto the musthe positive

, but possibbohydrates itomachs, it

our workouo replenish ln take half

day is maintintenancenancentenance

s

. Always divi

to take crecreatine if ylly rich in gl

le. Do not eeffects due t

ly the bestf required.an help alle

. It will notost stores. If re-workout

enance

de the dose

tine. Studieou combinecose).

ver take creo it's acidity.

ay to takeranberry juiviate the up

akeyound

sit

atine.

M ise is

set.


6/28

AdvitrainCM ibefo

Do

No,in thyou

mus

Takiinhib

Will

Ther sincbloa

Do

No.betwateproc

Ho

Theory iis necespromotebasic incontainedextrosenot enou

Why usIn today'expensi

How mu1kg contreally ta

sory note: Bing days onlnto your sysre or during

I Need To

his is not nee same mus

anted to g

cle stores.

ng even largit the body's

I Lose W

e is no reascreatine ca

ing caused

s Creatin

reatine draeen cell volr inside theess that ma

Does C

that in ordsary to takean insulin sredient in alr most will h. Some willgh to make

a shuttle? s fast pacede but everych are theyainers are oing the piss

uy it if youtake regul

tem then poa workout.

Initially

cessary. Acle contentt off creatin

e amountscreatine sy

eight Or

n to expectuses water by sodium i

e Make Y

ws water fromization an

cells, makines the mus

eatine H

r to maximiit with a simike which

l shuttles isave 200 grahrow in extr a difference.

world it is r convenienc? n sale in sto. You will ge

ant but onlyr CM (Creat

ssibly the on

o Throug

ere 3 gramf creatine a, it would ta

f creatine athesis after

uscle M

muscle lossolumisationgestion.

u Retain

m the body td water rete

the muscleles look sm

lp Muscl

e the effectle carbohy

ill "shuttle"reatine ans of creatis like gluta

ally only for food/drink

es for betwat best 1 m

use it on yoine Monohyly time this

h The Lo

s of creatinethat of a si

ke about a

in the loadyou cease u

ss If I St

. You will, hin the intra

Water?

o do its wor ntion. Cell vbigger andoth, happe

Grow?

of Creatinerate The ideM into your Dextrose. I

e and 800 gine etc. bu

convenienclways is!

en $28 - $4onth from a

r training ddrate). If thehould be ta

ding Pha

per day for day load ponth to rea

phase doessing it.

p Using I

wever, droellular tissu

. There is alumization l

firmer. Wates outside th

consumptia is that thimuscles. T

n a 1000 gr rams of in all hone

e. They are

0. $40.00 is1kg contain

ys. On non-idea is to sen is either

se?

28 days resrogram. Thuch normal

't appear to

?

a few pouns as oppos

differenceeads to mor r retention, te muscle ce

n itwillem

ty

ore

r.

uttle

ltss, if

ds,d to

ehells.


7/28

Integroplacyour

Cremolallobuildfatig

Want t

Want tthe M Creatiknow t

But nofirst. Tcalled

It's no

Creati body'smore

It's asmusclexercis

Researactivitisuch a

Thereaerobi

sity is neceth or increa

when themuscle will

tine promotcule ATP.ing for a mup is one of ue.

get bigger

o get biggen ' s H ea

e works.his.

body shouhat goes f reatine.

anything

etypicaability toften, prod

imple ass will gete physiolo

ch showses. This insprinting

s less sup-type exe

sary to achied athleticuscle has

remain smal

s intense lif reatine alsore enduringthe main ca

and strong

r and strol t h P o w e

ifters kno

ld put any r everythi

scary. It's

ly boughtroduce e

ucing fast

his: "If yoigger andgy at the

hat creaticludes we, football,

ort to indcise.

eve naturalerformanceeen overloal.

ting by recybuffers theworkout. Asuses of exer

erand ge

ngerandr F o od N

w this, pr

thing in thng from b

not a Barr

in flavoreergy rapir results.

can lift ostronger,"niversity

e is mostght trainiand baseb

icate that

trength gai. Muscle groded. Withou

ling the necevelopmenyou know, lcise-related

that way f

get thatu t r i t i o n

fessors k

eir body er to mar

Bonds st

powdersly. With

ne or twosays Cha

of Oklaho

effective ig and spo

all.

reatine i

s and muscwth takest heavy sets

essary ener of lactic aci

actic acidmuscle

ster?

ay faster?l a n for

ow this, t

ithout wehmallows

arter kit.

and mixeore energ

ore repsKerksick a.

high-intrts that re

proves e

le

,

yd

(Pick upore wayse market

ghing theto the am

with liqu y, you can

or 5 morePh.D., as

nsity traiquire shor

durance p

a copy oto get bigrs who sel

benefits aazing ami

dincreatrain hard

pounds, y istant pro

ing and et bursts of

erforman

ast!)l the stuff

d riskso acid

es theer and

ourfessor of

plosiveeffort,

e and


8/28

One thing is almost certain: If you take creatine, you'll gain weight.

It'll happen quickly, says Paul Greenhaff, Ph.D., professor of muscle metabolism at theUniversity of Nottingham in England. While the initial gain is water (about 2 to 4pounds in the first week of supplementation), subsequent gains are muscle due to theincrease in the workload you can handle.

Because creatine is an "osmotically active substance," it pulls water into your musclecells, which increases protein synthesis, Kerksick says.

Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibersgrow when a person takes creatine.The catch: This only happens if you take advantage of the boost in energy and hit the

gym. Otherwise, it is just water weight.

Nobody argues with any of this. But there are some questions about creatine that lots of guys have.

What Is Creatinine?People who have chronic kidney disease (CKD) may have heard their nephrologist or nurse talk about creatinine. Sowhat is creatinine exactly? Creatinine is a chemical waste product in the blood that passes through the kidneys to befiltered and eliminated in urine. The chemical waste is a by-product of normal muscle contractions. Creatinine ismade from creatine, a supplier of energy to the muscle.

Women usually have lower creatinine levels compared to men, because women have less muscle tissue. Amongadults without kidney disease, men have approximately 0.6 to 1.2 milligrams/deciliters (mg/dL) of creatinine, whereaswomen have between 0.5 to 1.1 mg/dL of creatinine.Generally creatinine levels in the blood remain unchanged from day to day because muscle mass usually stays thesame. Taking certain medicines, eating a lot of meat or building muscles through weight training or other exercise mayshow higher amounts of creatinine, even in those who do not have chronic kidney disease. Creatinine levels can belower than normal for people who are elderly, malnourished or are vegetarians.

Creat inine tes ts Creatinine in the bloodstream is usually checked with regular tests. There are a few tests which are specifically for creatinine measurement to help determine kidney function.Serum creatinine is a blood test that is commonly performed as part of a physical examination if have blood workdone. Blood is drawn and sent to a lab to be analyzed to find out how much creatinine is in the bloodstream. Serumcreatinine helps evaluate kidney function .Knowing your serum creatinine allows your doctor to calculate your creatinine level along with your age, gender and

race, to determine your GFR (glomerular filtration rate) . GFR is considered by medical professionals to be the bestmeasure of kidney function. Chronic kidney disease (CKD) ranges from stage 1 CKD (normal to high GFR) to stage 5CKD (end stage renal disease) . If you know a serum creatinine level you can determine the stage of chronic kidneydisease using the DaVita GFR Calculator .Creatinine clearance (Ccr or CrCl) measures how much creatinine is cleared out of the body, or how well kidneys filter waste. Creatinine clearance is a combination of a urine and a blood test. A creatinine clearance test is usuallyordered if the serum creatinine level is higher than normal or when a person is starting dialysis . Normal creatinineclearance for men is between 97 to 137 milliliters per minute, and women have a normal clearance of 88 to 128milliliters per minute.BUN/creatinine is the ratio between blood urea nitrogen (BUN), a waste product in the blood from protein metabolism,and creatinine. This ratio is used to help determine if kidney function is impaired due to a damaged or diseasedkidneys or another factor outside of the kidneys. If both BUN and creatinine are high, the ratio usually indicatesdamage to the kidneys. If BUN is high but creatinine is normal, then the kidney is generally not damaged but is notgetting adequate blood supply due to another problem such as dehydration or heart failure.


9/28

Creat in ine and chron ic k idney d i sease When there is kidney damage or kidney disease , and the kidneys are not able to filter waste efficiently, there willlikely be a rise in creatinine levels in the blood. For adults with chronic kidney disease, dialysis is recommended when

creatinine levels reach 10.0 mg/dL. For babies with chronic kidney disease , dialysis is recommended when their creatinine level is 2.0 mg/dL.

S y m p t o m s o f t o o m u c h c r e a ti n i n e Symptoms of high levels of creatinine in the blood are the same as kidney failure symptoms . Some people find outthey have kidney failure when extreme creatinine amounts show up in routine blood tests, without feeling anysymptoms at all. Yet some people may experience the following:

Weakness, or feeling tired Dehydration Confusion Shortness of breath

When w il l your cr eat in ine level be tes ted? Serum creatinine and BUN/creatinine tests are usually performed during regular blood work. Your doctor may order a

creatinine test if he or she suspects your kidneys are impaired. During some drug treatments, your doctor may order frequent creatinine tests to ensure the drug is not harming your kidneys. If you have signs of kidney trouble, your doctor may order a creatinine clearance test.Nephrologists use these tests to monitor the kidney function of their patients and track the progression of their kidneydisease. Doctors also use these tests after a patient reaches end stage renal disease and is on dialysis to check howwell dialysis is cleaning the blood.

S u m m a r y Creatinine tests, such as the serum creatinine, creatinine clearance and BUN/creatinine help doctors determine if kidneys are not functioning properly. People diagnosed with chronic kidney disease will likely be tested regularly.Knowing your creatinine level will help your health care team determine your treatment for kidney disease, includingthe amount of dialysis you should receive.

Can Creatine be termed as a Steroid?

Creatine is a nitrogenous organic acid occurring naturally in all vertebrates. Creatine helpsto supply energy to muscle and nerve cells. The body manufactures, stores and usescreatine for pursuits which require bursts of energy like running at a high speed.Unfortunately creatine reserves within the body can only supply energy from creatine for avery short period of time.Creatine has quite often been likened to anabolic steroids, because it provides the user with

higher amounts of energy and increases lean muscle mass. But nothing could be furtherfrom the truth. Though both anabolic steroids and creatine enhance performance, and bothare ingested as sports supplements, the basic difference lies in the chemical structure of thetwo. Anabolic steroids like testosterone are hormones, while creatine is a protein availablein the body.Chemical Structure of Creatine Monohydrate


10/28

When tdiffere

From thelicalSteroidpromotthe boboth amascul

essenccapablbody.absorbiCreatintheorecannotspecifithey hCreatinamino

bothcreatinCreatincreatinWTA, IInternaof ergocapacitThus,and len

his is comces can b

e structurtestosteros are of twe growth.y, like groabolic and

ine feature

, increaseof runnin

his in turnng water,e can be clically, enobe done inglands, ave to be ie can be scid(as ca

used to enis not an

e may noton the b

F, NBA antional Olygenic acidies.

consultatigth of tim

ared to tefound.

es it is appe.

o varietiesndrogyno

wth of faciandrogyn

s in males.

s ones enean extra

, helps hiwhich incrassified asgh creatinthe casespecific agested thrid to be clbe under

hance perf more un

be as hardy are limd FIFA arepic Com

. Creatine

on with aone shoul

stosterone

arent that

anabolicus steroids

l hair andus capabilThis is va

rgy to perf mile, or lift

develop hases thea dietarye rich foodf steroids,es and in

ough supploser to vittood from

ormance.atural thaful for the

ited. Accorseeking toittee doesfalls under

hysician isld use

one of t

the linear

steroids pare respodeepeningities. For etly differe

orm. Thus,ing extrais body quiater massealth sup like redwhich arepecific quements.mins than

its structu

reatine sutaking a

body as sding to ind

ban the unot specifithis group

imperativ

e most po

onded cre

romote gesible for eof the voi

xample test from th

a bodybuieight duecker. Creaof musclelement, ameat, to sreleasedntities. To

steroids oe) it is si

pporters hultivitami

eroids are,ependent re of creatially ban cdue to its

before ta

pular anab

atine is dif

eration of xerting mae. Most sttosteroneeffects of

lder on creto the exctine also h.one can c

ubstitute sithin the hamplify th

r hormoneilar to glut

ve even cln.but studi

eports, orne amongeatine butperforman

king creati

olic steroid

ferent from

new cellssculine fearoids howromotes g

creatine,

atine becoss energys an effec

onsume,pplement

uman bodye effects o

. Since cramine, an

aimed tha

s on the eanizationstheir athleit does ba

ce enhanci

e, to verif

s, distinct

the

ndtures in

ver haverowth andhich in

eswithin his

of

tion. Thisby

f steroids,

atine is anarginine

taking

fect of like thees. The

the useng

y dosage


11/28

Why do (some) bodybuilders take steroid instead of creatineto build muscle?

When people say steroid in the context of body building they usually refer to steroidhormone testosterone that is responsible for the secondary sex characteristic of males. Secondarycharacteristic we are talking about here is muscle development and growth, so in a sense testosterone isa growth hormone. It accelerates growth rate and repair of muscles after work outs. As a result you getmuscle build up remarkably faster, yes much much faster! In fact when a person needs a year to get sixpack with good work out a person taking steroid on the other hand will only need 2-3 months sometimeseven one month! Also you can get abnormally bigger muscles, look at those pictures of crazy bodybuilders all over the internet especially those that even colaterally alter ones use of their limbs, somecan;t even bend their arms due to their ludicrously massive biceps!!!

Although steroid does proven to be effective for growth, the substance is not without drawbacks and it isabsolutely important for people to realize this. A person taking steroids for extended period of time willmost of the time suffer from infertility due to testicular atrophy (wasting of the testicles), lost of libido anddevelopment of female secondary characteristics including breast tissues as well as dramaticallyincreasing the risk of carcinogenesis. Other consequences are much more severe since you are basicallymucking around with the body delicate physiological system.

STEROID IS A STUPID LAZY CHEAP WAY TO GET BIG MUSCLES WITH ABSOLUTE LACK OFRESPECT FOR ONES OWN WELL-BEING!!

Creatine on the other hand is nitrogenous organic acid that occurs naturally in vertebrates and helps tosupply energy to muscle and nerve cells. As you exercise this substance depletes and by taking extrasupplements that you usually see in shops you help to increase performance of your work out. As a resultyou can exercise longer and relatively more frequent. As such creatine helps you to build those musclesby allowing you to work harder with relatively low to zero risk to ones health if done correctly. Unlikesteroids the effect can not be easily seen and most of the time, rate of muscle of development and growthis significantly altered although more research needs to be done to confirm this.

CREATINE IS A SUPPLEMENT UNLIKE STEROIDS AND IS RELATIVELY SAFE.

--------

There is a difference between creatine and steroids.

CREATINE

Creatine does not build muscle, it is a molecule that is manufactured from your body naturally tomanufacture the spark plug to make your muscles move called (ATP) Adenosine Triphosphate.


12/28

When you experience muscle fatigue, your ATP becomes ADP, Adenosine Diphosphate instead of Triphospate.

Tri means three and di means two.

After you rest, your creatine is replenished by your own body if given time to recover to rejuvenate your ATP once again.

PURPOSE OF CREATINE SUPPLEMENT

The purpose of a creatine supplement is to help your Adenosine Diphosphate borrow the molecule tocreate Adenosine Triphosphate once again, so that you have your spark plug to start lifting again, thusyou can push the envelope for a few more reps that you would otherwise not be able to do in onesession.

There are different sources to obtain a creatine supplement, so make sure you get a high quality creatineor you are wasting your money. Quality not quantity is key to getting a source of creatine that works. GNCis junk. Find it through high quality sources.

STEROIDS

Steroids are a completely different metabolic reaction. They mess with your hormones.

Steroids are a synthetic version of testosterone. The purpose of steroids is to trick the body intomanufacturing more of what it doesn't naturally do. The desired affect, is an unnatural bulking up of

muscle in a shorter amount of time.

So, you have to be very careful with steroid use and it must be under the supervision of a professional or the side affects are not worth the effort.

The bottom line is that steroids are man made hormones. They tweak the body to elicit a reaction. Theyare toxic, have side affects, and must be considered with serious care.

NATURAL HORMONES

Natural hormones are manufactured by the body on its own. Men and women have 87 hormones andonly 2% responsible for sexual reproduction. Hormones start out as DHEA, your youth hormone and gothrough 2 metabolic pathways. One for your testosterones and estrogens (yes, men have estrogen, too)and another pathway for your anti inflammatory hormones etc.

DHEA can only be manufactured by your body through food sources. You can build muscle naturally fromwell balanced nutrition. DHEA comes form phytosterols, which are plant hormones.

Leafy greens, yams, cherries etc, all contain a plant hormone called Phytosterols.

If you eat a lot of raw leafy greens and raw vegetables and raw fruits, you are getting more of thesephytosterols in order to produce DHEA and it helps to maintain lean healthy muscle.


13/28

This is why its so important for body builders to eat healthy and to avoid junk food.

Some people choose to supplement with DHEA and swear by it ,but it comes with consequences. Your

body gets the message that it doesn't have to produce its own DHEA and once off of the unnaturalsupplement of DHEA, you age faster.

Eat healthy; you are what you eat.

H o w i s Cr ea t i n e D i f f er en t f r o m St e r o i d s? ON APR 3, 2002 AT 10:49AM

My 16-year-old son is really into sports. He's on the football team and baseball team, and he spends a lot of

time working out and lifting weights with his friends. Recently, he started taking creatine to build muscle andimprove his performance. I was alarmed when I found out, but he assures me that creatine is natural andsafe. Is this true? What's the difference between creatine and steroids?

Jennifer Trachtenberg Dr. Jennifer Trachtenberg is a board-certified pediatrician and a fellow member of the American Academy of Pediatrics.

Performance-enhancing supplements like creatine, which is sold over-the-counter, are gaining fast popularity amongmiddle school and high school students, even though they are not recommended for children under 18. In a recentlystudy by the American Academy of Pediatrics, 44 percent of high school seniors admitted using creatine. Creatine isa naturally occurring substance that is found in low doses in foods. Proponents say it can safely add muscle andimprove strength and endurance, but there is serious concern among doctors about the possible long-term effects of taking it in high doses. Furthermore, because creatine is marketed as a supplement, it isn't held to the strict standardsof the Food and Drug Administration. It is also, like steroids, banned from athletic organizations like the NFL, NCAA,

and the International Olympic Committee. Anabolic steroids are also used by athletes to enhance performance, but these are extremely powerful anddangerous drugs that help to build muscle tissue by acting like the male hormone testosterone. Relying on anabolicsteroids to improve athletic ability is not only illegal, it can be extremely harmful, especially for teenagers. Steroidscan have an extreme effect on stunting growth. Other side effects include: Severe acne Baldness Sleep problems Headaches Nausea and vomiting Diarrhea High blood pressure, heart disease and strokes Liver damage Aggressive, violent behavior Severe mood swings (also depression and anxiety at tacks) Hallucinations and paranoia

Additionally, steroids cause males to produce less of their own testosterone, which can result in impotence,gynecomastia (increased breast size) and reduced sperm count. In females, steroids can lead to reduced breast size,deeper voice, increased facial and body hair, and menstrual problems.Remember, athletic ability depends on more than just muscle mass. Genetics, age, diet, training, dedication, andperserverance all play a part in how a young adult plays sports. Using steroids or supplements is not only cheating, itcan cause numerous health problems. Until safety can be established, I would discourage your son from takingcreatine.


14/28

Cre

TakiNaturalsteroids

Anaboli

SomeIt is justsupple

Why isOne of anaboli

Creatin Im su

CreatinCreatinnoticeaCreatin

First, le

DuringIt will eget muNot onlexperie

tine:

ngsupplemen? Even thec Steroids,

ill argue suas importaents along

his? Becauhe best nats is Creatin

(purchasere youre ta

has with s. What doele results f . I will also

s list the b

steroid cylarge your h more Crewill your ce, if some

he S

s! Can theymost deludowever the

pplementst, if not mo

with your a

se most anural supplee !

here) king it, and

tood the tess that tell yom using Ctell you ho

nefits of us

le you canuscles. Yo

atine into yuscles Looone feels y

pple

be used tod individuay always d

nly have thre importan

nabolic ster

bolics, if noents you c

T

if you arent

t of time. Gu? While oreatine. Bel

you can ta

ing Creatin

force moreu will noticeur musclesbigger, the

our arms, th

ent E

achieve thl will agree,

have a pla

eir place for for you, thid cycle.

t all, allow f an take whi

easpoon of C

you certainl

ys like Arnn a basic stow Im goinke it to get

while on a

Creatine intyour muscthen wheny will also f eyll be awe

eryon

same levelno naturalce.

the naturalenhance

or a better le either nat

eatine

y should be

old and noroid or eve

g to outlineetter result

steroid cycl

o your musles will lookyoure noteel firmer ad at the bo

e Sho

l of musculaupplement

individual, individual

ptake of pr ural or the

.

Ronnie Con an advansome basics than you i

le.

le cells. Thmuch hardn a cycle.d harder.lders they

ld Be

rity as anabcan even

owever, thto use cert

otein and nssisted ath

lemon haveed one, yoinformationmagined po

is serves twr and also

rust me, froow feel.

olicompare to

t is untrue.in natural

trients.lete using

usedcan see

onssible.

o purposes.ind you can

m

.


15/28

Im sureOne of followin

Pre Wo

Wheyis throwsee texDianabDianabstretcheminutesThe onl

His puon 15 othis isn

You sh

Heres

MorninMeal 2Pre woPost wMeal 3Meal 4Before

Now I ksee fan

We usu

many of yy favorite

g.

rkout 60Gr

rotein aroing your moat the bottl. (This isl, and haves and war later, oncedifference

p would laher athletethe ONLY

uld also be

quick look

g upon waCreatine mrkout shak

rkout shamg of Cremg Creati

bed 5mg C

now this isastic result

ally do this

u will be uspost worko

ms of a fa

nd 30graney down tm. Now for hat my athlhim wait 3ups. As so

his sessionthis time is

t longer, an, and ever

variable to

getting 10g

at how Id r

ing up- 10ono 5G

10G Of Ce 10G Of

atinenereatine

HUGE amfrom this.

or the full a

ing post wot shakes, th

t acting ca

s is a musthe drain. Foarguments

etes have uminutes b

on as the 3was over,hed take 2

d we noticetime weveaking this

of Creatine

ecommend

G of Creati

eatine 10mreatine 20

ount of Cre

mount of ti

rkout shakeat really go

rb drink . L

. I then addr an explansake, we a

sed duringfore hittingminutes wed get the

0mgS of Di

d better strehad better

effective. B

mono as s

doing it.

e mono

g dianabolmg dianab

tine, but le

e the cycle

s. (And if yoes well with

cozade, or

10 Gramsation of whre going tohis) I wouldthe weightas up, hedexact samnabol, rath

ngth gainsresults thant this is the

oon as you

l

s face it, C

lasts Usu

u arent, yoan anaboli

a Gatorade

f CreatineI promote

say you arethen give. During thihit the Weidrink dow

er than 10

than usualwithout themain key

wake up an

reatine is q

lly a 12 to

certainly ssteroid cy

, and quick

mono *. Anreatine mo

using 40my athlete atime, hed

hts properlhim all ov

g.

n this. IveCreatine.part to it.

d 5g with e

ite cheap,

16 week cy

hould be!)le is the

acting

ything elseno, pleaseof

10mg pill odo his. 45-50r again.

since tried ibviously,

ery meal.

nd you will

le.


16/28

Im amsteroids

Creatinyoud g

Below ifabuloubeen h

12 wee

What yTestostDianabDeca D

And of ,

You caGP TesDanabo

Nandrol

So here

Week 1DianabDeca DCreatinPowdeat the d

If you fomight ausuallysee bet

Creatinit, and h

ot kiddingalone. We

is a strongt even bett

m going tos results froppy with th

cycle

u will need:rone Enanl

urabolin ourse, Cre

purchaset Enanth 25l (dianabol)

lone Decan

s how the c

-16 Testosol 1-8 40murabolin 4e, which y escribed d

llow the ins: The athlet6 times per er results t

really is aow to mani

You will seusually see

and power er results if

give you a cm. Ive use

results, a

:hate

tine, Purch

ll of these0

ate (Deca

ycle will loo

erone EnaDaily.

0mg Weeku can pur

osages.

tructions Ives on thisweek. I appan if you w

great supplpulate it. Bu

e some kican extra 4 t

ful supplemyou used it

ycle that Ivthis on thehave my tr

ase here

roducts he

Durabolin)

k:

nthate 600

ly week 1-1hase here

e given youere at thereciate somere just usin

ement if ust if you do it

ass resulto 6lbs of m

ent on its owith anabol

e used with Average Gainees.

re:

g Weekly.

2USN Creat

above, youinimum tra

e of you cag the steroi

d correctly .right expec

from this.scle per cy

wn (if usedic steroids.

my athletem Rat all t

ine Monoh

will see a lining with wnt do this,ds alone.

The key ist some kick

ar better thcle just by

correctly). It

time and tie way to P

drate 500

t of great r eights, fivend even if

knowing hoass results

an if you judding this

only make

me again, aro Athletes

Size and

sults. A fetimes per wou cant, yo

to use it,!

t usedlone!

sense

nd seennd Ive

trength

things Ieek, andu will still

hen to use


17/28

Unfortuwe tend

Creatin

Discussour VE

* I prombecausexperiemonoh

With thicheape

BuilMost pethe gythat mu

days a

fully recto achiedays th

Its diffi2 or 3 dhoweve

These intense

ately, we lito ignore t

does work

further in oIFIED selle

ote Creatin, while youce, does n

drate is bet

s in mind, a. it works b

ing M

ople believ, 5 or 6 daych time is u

eek, some

overed frove maximun actual w

ult for somays a weekr, there is a

few and far than ever,

ve in a timee ones tha

!

ur forum, ars!

e Mono ovemay see m

othing. Theter, and mu

nd my ownetter. Real li

uscle:that in ord

s a week fonnecessary

Substimes much

the gym wmuscle grkout days.

people toat 40 minutcatch:

between gou have to

where tonsactually wo

d view belo

r other typeany websitees now bech better, at

experienceife pros use

How Ier to build nr many yea.

tantial muscless if don

orkout, thenowth in the.

believe thates a sessio

ym session justify your

of bad andrk.

w for all of

s of Creatins promotinn numerouthat. A sim

, Ive just sit. Athletes

s It Roticeable ms. This is u

le growth ccorrectly.

, and only tshortest po

substantial, or less. It

will have tdays off. Yo

useless su

he product

e like Creatihow it sto

s studies alple good se

en it as ause it.

ally Duscle size,true, yes, h

n be achieuscles will

hen will mussible time

muscle grocan be don

be short au have to g

plements g

you can p

ne Ethyl Ess the bloat

so showingarch can fin

aste of mo

ne?

hey have tard work is

ed with 40only grow i

cle growthhen there n

th can be ie and it is b

nd extremelive your bo

et thrown in

rchase dire

ter, and the it literally,how creatind you these

ey. Creatin

devote marequired, b

minute sesn size when

happen. If yeeds to be

nduced witeing done b

ly intensive.y a very go

our face

ctly from

like,in myestudies.

e mono is

ny hours int to devote

ions 3they have

our goal isore rest

onlyy many,

Moreod reason


18/28

to grow bigger muscles. The sessions will be about what you thought you could not do, butsomehow managed to do.

Eg: if youre lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your trainingpartner or someone else of course. You will need help with the last 2 reps but the idea is to executea greater effort than you are used to doing, this creates the environment for greater muscle growth(all other things being equal).

Below is an example of an 8 Week every other day muscle building routine. Its an example of howshort the training sessions should be. It can also be done taking 2 days rest in between trainingsessions. I am assuming that you have weight training experience behind you, and also that you are

familiar with the jargon. If not, then I would not recommend that you push yourself too far until youhave built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program.

Warm ups are not included in the below.

Day 1:Chest 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.Biceps 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.

Day 2: REST.

Day 3:Thighs 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.Hamstrings 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.Calves 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.

Day 4: REST.

Day 5:

Shoulders 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.Triceps 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.

Day 6: REST.

Day 7:Back 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.

Abdominals 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.

Day 8: REST.


19/28

Day 9: Start again.

Notes:You will need someone to help you for the last 2 or 3 reps of every set.

So if youre doing a set of 10 reps, the weight should be heavy enough to allow only 8 repson your own, and you will need help to get the other 2 reps to make it 10.

If youre doing a set of 8 reps, its really only 5 or 6 reps that you can get on your own; help will beneeded to complete the 8 reps.

Increase the weight every week, even if its only 5lbs in total. Safety takes priority over ego.

On the 4th week reduce the rep range by 2 for all sets and continue.

The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it and of coursemuch Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities.Excessive hours and days in the gym is, at last! No longer the way to go.


20/28


21/28

6 p

andNow, I

real meyoursel

First off generalgirlfrienharm in

Like it o

To anotintimida

Howevreally is

womenwomanreadingLets sthow the

ck ab

Todayknow whatn just bulk. I, with the ri

, what are ypublic? Is i

or wife? Swanting to

r not, 6 pac

her male, ation and str

r, to mostthe king o

find it so atturning off t.rt with why6pack is s

and t

s Geou are thint will focusht supple

our goals?to get plen

omething ylook good.

k abs are n

huge chestength.

omen, at thf muscular

So whractive? Anhe TV and t

so many wown in the

heir ro

eratioking: And thon 6 pack aents, can a

heres a bity of actionu can sho

w the focal

and bulgin

is moment idefinition.

is the 6pad how canurning you

omen go gmedia toda

le in t

e answer isbs, how thetain a 6pac

of vanity inhen you goff to your

point in tod

biceps, or

in time, due

so importaou, yourseln. If you w

ga over th.

e me

: No! This iy are portrak.

everyone.o out on a Ffriends? W

ays society

thunderous

to the way

nt? What sif, get a 6pant these q

e 6pack. To

ia, th

not your tyyed in the

Are they toriday nightatever you

of a musc

thighs can

the media p

gnals doesk of your oestions an

start with,

Movi

pical articleedia, and h

look better tIs it to imp

r reason is;

lar man.

send out a

ortrays, it th

it send out?n that will

wered, and

e will take

s

on howow you,

han theess your Theres no

essage of

e 6 pack

Why dohave your more keep

a look at


22/28

Celebrities. Whenever you switch on the TV, whats the first thing you see? You see some guy in themovie you are watching who has 6 pack abs. How many of you have been watching the new Justin

Timberlake film [for instance] with a female friend (or a male, in some cases we dont judge here)and your own girlfriend/wife has said look at him he is so muscular! or the worst of the worst?Why dont you have a body like that?

You look at him? Ha! Your arms are bigger then his Chest and back too. Unfortunatly, though, so isyour stomach And, this is where the problem begins. You have a shirt on and you look like you liftweights. He has a shirt on and doesnt look like he lifts weights. He takes his shirt off and the girlstongues drop out of their mouths and fall at to their feet. Taylor Lautner from Twilight? Brad Pitt,Fight Club, ring any bells?

What do these 2 two actors have in common? They both have 6 pack abs and are both extremelylow body fat. They also both have a lot of money, but this article does not promise you money.Though, your chance at getting a modelling contract could go up. Moving on What else do theyhave in common? without a shirt on youd never guess they lifted weights.So what is it that forces women to look at these guys over you? Its simple. Its thrown in their faceswhereever you go. Magazines, TV, no matter where it is, the guy who has the sex appeal is the onewith the best 6 pack.

A few days, I went to see the new Twilight film with my girlfriend. After the film, half of her friendcouldnt stop raving about Taylor Lautners 6pac, and the other half (the Edward fans) couldnt stop

fanning themselves over Edwards 6pac.

But lets talk about Taylor Lautner Hes constantly being used as a sex symbol. When he firststarted filming for Twilight he was around 110lbs and very skinny. In fact, he was originially going tobe replaced for the second film, due to not being muscular enough for the lead.


23/28

dramatiwithin 9

So if he

Girls lo

Your gitelling y

Below Isomethilot of m

First we

If you aoutlineplus, of week wlot easi

Below iYou ca

First weDay 1 6

cally changmonths.

can do this

e to run the

l will no lonou he doe

ll outline aing I believe

own client

need a rou

e at the levelow. Bare

course, resith this. I car to stay at

a simplebuy GP Cl

ek. (Reme0MG

Hehis body.

, what is sto

ir hands do

ger say whnt look as

ood cycle tindividuals

s have got t

gh idea of t

el of 25% Iin mind, yo

istance trainot stress

a low body

len only cyen (clenbut

ber to take

knew whate set his

pping you?

wn a nice fi

y dont you lood as you

hat can besuch as Tahese result

he body fat

ould recou should being. If you

enough, yofat then it is

le id recorol) from o

clen first th

he had to dind to maki

m 6pack.

ook like tha!

sed to getylor Lautne

in VERY q

levels you a

end just stusing thiset the otheneed to bto get ther

end for sor verified s

ing in the m

. To keepng a compl

? Instead,

he 6 pack ior Brad Pit

uick time.

re. 15% 20

rting off wilong with a3 right, yodoing EVE.

eone at 20pplier here

orning. with

is role in thte body ch

shell be sh

n ULTRA qt) would us

? 25%+

h a simplevery goodcan lose a

RYTHING r

% body fat.: GP Clen (

in 30 minut

is franchisenge and h

owing you o

ick time. (tto get thes

LEN cycleardio and dround 4/5lbight. But tru

lenbuterol)

s of getting

, he had todid it

ff and

is ise results. A

, which Illiet routine,

of fat per st me, its a

up)


24/28

Day 2 60MGDay 3 60MG

Day 4 80MGDay 5 80MGDay 6 80MGDay 7 100mgDay 8 100mgday 9 100mgDay 10 120MGDay 11 120MGDay 12 120MGDay 13 140MG

day 14 140MGDay 15 140mgDay 16 160MGDay 17 160mgDay 18 160MGDay 19 120MGDay 20 120MGDay 21 120MGDay 22 80MGDay 23 80MGDay 24 80MGDay 25 40MG

And there you have it- a simple 25 day plan. Im going to say the best and worst results Ive seenwith this. For the Average Joe, whose actually worked hard, Ive seen, at the best, a reduction of body fat from 20% down to 12%. At the other end of the scale, I saw someone drop to 16% from20% (they were sick and missed 8 days worth of training) But as you can see, even then they stillsaw dramatic weight loss.

A lot of people will question the high dose at the end, along with the low doses and drop downperiod.

A lot of people argue, is it needed? Do you need to drop down? How could it still be effective? I wontgo into the science behind this I will just give you real life results.

And you can ask anyone who has taken clen and seen good results, any competitive bodybuilder,athlete. or most models for that matter. I know quite a few models who use this routine to get a 6pacin quick succession. Though, they never really go above 14% body fat.


25/28

But Ive always seen BETTER results dropping down in increments rather than just simply droppingdown the dosage. Myself, and many others Ive coached. [100s of people] By tapering down this

way, you will usually see an extra 2-3 pounds of fat loss, than if you just stop taking the clen. Ivealso found it much easier to stop the fat from RETURNING this way.

In the 15% Body fat levels?

Well use the same one above with a twist. We are going to add some Winstrol to the mix, which willdo a few things.

1. It will allow hardening of the muscles so we appear even larger than we are.2.. No matter what anyone says it DOES aid in the fat loss process, and will be the difference in

another 1% to 3% Of fat loss.

Now, I know what you are thinking! 1-3% of body fat is not that huge of a drop. Well, combine thiswith the 5 to 7% youll get from the clen and youll see why. Started at 15%? The clen causes you tolose 5% and then the winstrol kicks in and adds another 3%. You are now at 7% body fat! Your 6pack will noticeably stand out to the public! Not only this, but your skin will tighten showing off allthe curves on your chest and your biceps will be bulging out, add this with the 5/6lbs of LEAN bodymass you will get from the Winstrol. Combine all this with the hardening of the muscles and guesswhat? You are going to look every bit as good (if not better!), than Taylor Lautner looked. If youalready have a good base to build off of, you should look noticeably better in all the right areas.

I will say, once again, this SECOND cycle is not something I would do unless I had 2/3 years of bodybuilding under my belt. This is more for the advanced trainee looking for an edge. It is VERYgood for models and Ive used it with many models to great success in the past. I am going to endthis with listing below the exact winstrol cycle Ive used with models to go with the clen for that extraedge,

Remember to join our forums (Link button here) And add to the discussion and ask any questionsyou might have.The Clen cycle is exactly the same as the above. The twist is to add some winstrol.

You can purchase Winstrol Tablets and Winstrol Injectable from our Verified supplier here:GP Stan 10 (Winstrol tabs) GP Stan 50 (Winstrol injectable)

The dose will revolve around 100mgs being injected every OTHER day. So your cycle would looklike:

Day 1 Clen: 60MG Winstrol: 100MGDay 2 60MGDay 3 60MG Winstrol: 100MG


26/28

Day 4 80MGDay 5 80MG Winstrol: 100MG

Day 6 80MGDay 7 100mg Winstrol: 100MGDay 8 100mgday 9 100mg Winstrol: 100MGDay 10 120MGDay 11 120MG Winstrol: 100MGDay 12 120MGDay 13 140MG Winstrol: 100MGday 14 140MGDay 15 140mg Winstrol: 100MG

Day 16 160MGDay 17 160mg Winstrol: 100MGDay 18 160MGDay 19 120MG Winstrol: 100MGDay 20 120MGDay 21 120MG Winstrol: 100MGDay 22 80MGDay 23 80MG Winstrol: 100MGDay 24 80MGDay 25 40MG Winstrol: 100MGDay 26 Off day 27 Winstrol: 100MGDay 28 off Day 29 Winstrol: 100MGDay 30 off Day 31 Winstrol: 100MGDay 32 off Day 33 Winstrol: 100MGDay 34 off

Day 35 Winstrol: 100MGDay 36Day 37 Winstrol: 100MGDay 38Day 39 Winstrol: 100MGDay 40Day 41 Winstrol: 100MGDay 42Day 43 Winstrol: 100MGDay 44


27/28


28/28

Day 86Day 87 Winstrol: 100MG

Day 88Day 89 Winstrol: 100MGDay 90 End.

And thats it. a Good PCT should follow. (Click the forums for PCT Help and advice)

And if you are doing an oral cycle rather than injectable. Just do the first 60 days. Im sure you dontneed me to recopy the first 60 days. (if you do you shouldnt be doing steroids in the first place)

creatine - what is it

Documents