Body Fortress High Performance Creatine Review
July 12, 2006
This was my first foray into creatine, after reading so much about how great it is. I got the grape and fruit punch flavours (on sale at H&B – starting to see a pattern yet ?). This supplement contains creatine monohydrate, but is spiked with taurine and fast acting carbs to enhance its absorption.
- Mixability (5/5) : Mixes great, but even with a pint of water, you need to keep shaking it up to avoid settling.
- Taste with water (5/5) : Both flavours are just fine.
- Digestion (5/5) : No problems.
- Overall :Unfortunately, this product has done very little for me. I don’t feel particularly energized during workouts, but maybe that just means I was psyched to begin with.
Entry Filed under: Weight Training, supplements. .
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1.
dominic | August 26, 2006 at 3:05 am
well did it get you bigger at all even 3 lbs
2.
baykus | September 5, 2006 at 12:58 am
dominic, I’m afraid can’t give you a clear answer. I started taking creatine at a phase where I was already making steady gains, and the reason I wasn’t impressed is that I felt no change to my rate of progress, at all. It may have helped me without me realizing it, but it certainly wasn’t anything huge.
3.
Brett | September 20, 2006 at 2:49 pm
I’ve been on it for about a month and i’ve gained a little over 10 lbs and my bench has gone up 25 lbs since ive been on it its workin great for me i was doin push ups for the summer cause i couldn’t get into a gym but now im back at school and im in the gym and its awsome ive gained so much strength! i was benching 225 now im at 250! i had to get on it cause i was killin myself stayin up till 3 to 4 oclock in the mornin doing pushups and i wasn’t makin any gains i plateaued so ya thats my personal experience!
4.
Jay | September 24, 2006 at 8:16 pm
I have taken it for about a year now and my bench went from 225 to 315….It helps a lot
5.
Jeremy | September 25, 2006 at 2:50 am
Dear whom it may concern,
I just but the stuff the other day and i’m a beginner. I’m just a wondering on how much to take. On the back of instructions it says to take after workout with water. Now do I take it before workout or not. Do I also take it on days off and how much. I’m just looking to pack on fifteen – twenty pounds. I’m skinny and only weigh 180. Thankyou for your help
6.
Michael | September 29, 2006 at 3:21 am
I just bought the high performance creatine and I opened it up and there is no scoop. haha I mean, I was wondering what you guys used to measure it or if I was just the unlucky one and didn’t recieve a scoop?
7.
calum | October 1, 2006 at 8:01 pm
the scoops in the middle of the pot
8.
Mike | October 9, 2006 at 4:27 am
I bought a 5lb tub at Wal-Mart, because I ran out of Met-Rx Amped.
It’s decent stuff.
$13, I can’t complain.
While I don’t get the rush of energy like Amped, it works as well as anything as I’ve tried, and it’s basically the same formula as Cell Tech by Muscletech as far as I know.
Good stuff.
9.
Jpond | October 18, 2006 at 8:30 pm
in 6 weeks i’ve added 20lbs to my max bench, and about 20 to my curling as well… im not sure if it is all the creatine, but when the cycle is over we’ll see if my strength drops off at all
10.
Nick | October 23, 2006 at 3:17 am
Jeremy, anything you need to know about supplements or exercising you will find at bodybuilding.com
11.
scott | November 6, 2006 at 3:25 am
i am a young guy and i only wieght 140 and my bench went from 180 to 225 in a monthand a half!! so this stuff works. i also take the protien after i lift it seems to help with soreness.
i recomend this it was only 15 bucks at walmart and the creatine was 15 also
12.
peter | December 27, 2006 at 7:47 am
is says to take it after my daily workout but i have heard that it gives you energy to workout and should i take it even if im not working out
13.
Greg Nixon | January 2, 2007 at 7:56 pm
The problem with testing the creatine on yourself is that you alter the outcome of the test by taking the thing that you are trying to test….Hawthorne effect and all. Just remember that its a chemical. Why not just eat right, drink water, train right, and get some rest?
14.
Mike H | January 3, 2007 at 11:55 pm
I have just bought ‘Body Fortress High Performace Creatine Powder’ (Grape flavour if that makes a difference!) and it says to blend one (1) scoop into water/juice, and to drink it 4 times a day! This seems like an awful lot, concidering on the back of other body fortress powders it says “A heaped teaspoon four times a day”. Now in the scoop that was supplied i can fit way more than 4 teaspoons into one serving with the scoop! What is going on, and what is right?!
15.
baykus | January 4, 2007 at 9:14 pm
Mike H; I’m afraid I don’t have the box for this anymore, so it might help if you wrote out the exact instructions from the back of the box. I’m pretty certain I used the full scoop, though, and not just a teaspoonful at a time.
Other than that, though, most research seems to suggest ~5g creatine/day is all that is useful, and furthermore, that the “loading” stage a lot of people recommend is not really that necessary. So I would say just go ahead and use a scoopful as many times a day as you need to get ~5g. (I think just one scoop a day should be enough, but can’t recall!)
16.
Mike H | January 5, 2007 at 12:02 am
Directions: For Adults, Blend one (1) scoop with one cup (250ml) of cold water or juice. For best results, use an electric blender and one mixed the product should be consumed within 20 mins. For optimum results, drink four servings daily for 5 days. After 5 days, drink 1-2 servings dailt.
I measured the Scoop out to be around 8-9 heaped teaspoonfulls altogether. And on the back it also says “Also provides per scoop (43g)” So i am guessing that one scoop has 43g capacity, and i am expected to drink that 4 times a day which is 172grms a day!? and the tub i got is 908grams which would only last 5 days! lol
Surely this cant be right?
(Thanks for responding so quickly)
17.
Mike H | January 5, 2007 at 12:15 am
This is a PDF image of the label if you wish to look.
http://www.hollandandbarrett.com/vf/labels/002391HB.pdf
18.
baykus | January 5, 2007 at 5:59 pm
Right, got it now. First of all, while each scoop is 43g, only 5.25g of that is creatine, with the rest being mainly dextrose. The reason for this is that creatine uptake improves when taken with some carbs, and this drink tries to optimize this.
Now, how much creatine you need per day is really a matter of ongoing debate. The more ‘traditional’ view is to use it generally in the way that the label for this product suggests: a few days at 20g creatine/day (‘loading’), then some months at 5g/day, and finally a couple of weeks without any. This is called ‘cycling’, and many believe it to be effective, and they may well be right.
There is, however, also plenty of other research, which may also be newer, that suggests ‘loading’ with creatine is unnecessary (and maybe even ‘cycling’). What you want to do is really up to you. My recommendation from what I’ve read would be to keep it simple, and just take 5g/day, and that’s it. So that’s one drink with one scoop per day for you !
In the future, you might want to get creatine powder, and use it in your pre or post workout drink, along with protein and some carbs. That way you don’t have to drink a hundred different drinks a day.
19.
martin | January 5, 2007 at 6:43 pm
i have just taken creatine capsuals by body fortress 120 capsuals 700mg and they were really cheap £8 or $16.50( supposdly on offer they had!) is this right doseand does it sound right coz i dont want to be using some bollony creatine that doesnt work. Also their is the same 120 caps and 700g but it is a different make and cost £22- $45 Why is this so much(does it it have better effects?) have i been coned please help!!!!!!!!!!!!!!!
20.
baykus | January 5, 2007 at 6:54 pm
Hi Martin. I bought the exact same creatine caps as you, using the same sale. You’ve got to keep in mind that H&B are known for doing sales where they cut prices over 50%, so the price is about right. Keep in mind that you have to use 6 of them a day, to get 4.3g. This is about the right amount that works for most people.
I don’t think it would be dodgy creatine – it’s sold in a high street shop, and while it’s a cheapass brand, it’s still a brand.
As for why other brands are more expensive, I’m not sure. It could be that the quality is more or less the same, but they’re hoping that high prices make people think their product is the best. It could also be that the more expensive one really is better, but I’m more inclined to believe the first option. I’m really no expert on this stuff !
21.
Jacs | January 7, 2007 at 1:59 pm
I’ve gotten my boy into going to the gym with me – he’s 38 and never been that sporty – bar golf the last couple of years! We joked about him going on Creatine – but it’s definitely more for bulking up rather than slimming down right? That’s my understanding. We decided to do things gradually and start on the Liquid Aminos also by Body Fortress – cos I remember taking a product called amino-liq years ago which made me look really cut. Only thing is, these liquid aminos gave him diarrhoea… all day… not pleasant! Has anyone else had this kind of reaction from it?
22.
baykus | January 7, 2007 at 8:53 pm
Day-long diarrhoea ? That’s awful ! Never tried their aminos, and I won’t be too keen to now.
Creatine is known for its water retention effect, which can make you look a bit bigger. I wouldn’t classify it just as a bulking supp, tho.
Before getting into aminos, are you taking protein supplements ? That’s the most fundamental supplement to take.
23.
Jacs | January 9, 2007 at 10:07 pm
Yeah, we’ve been taking smart-tec Whey FX – which their label says is an ‘advanced whey protein blend’ for the last couple of months. Having this shake 3 times per day – 1 of them post-workout and my muscles have been developing at a great rate. Most noticeable in my arms.
Since my last comment, I’ve decreased the amino dosage to once per day (instead of 3) and increased the amount of water it’s dissolved in and it seems to have settled his tummy – so don’t write it off too quickly!
Also, would it be your recommendation that we not cross-brand?
24.
baykus | January 9, 2007 at 10:21 pm
Well, Jacs, it sounds like you’re well-supplemented! Whey FX is a good blended product from what I’ve heard. As for cross branding, I can’t see any harm in it whatsoever, as long as all the brands are good. You’ve gotta pick the best deals!
25.
Nice | January 12, 2007 at 1:59 am
Its a good reliable brand. Dosent effect my stomach like other products that Ive taken . It does retain a little water weight . But how many products do u know of that dosent. For the price theres nothing toppin It. Money well spent.
26.
Ryan smith | January 27, 2007 at 1:01 am
Hey guys! I’m using the fruit punch “Body Fortress High Performance Creatine”. Before I begin, let me just say it’s EXTREMELY BENEFICIAL to spend about a week studying up on creatine and protein intake and water intake to safely perform the ‘Loading Phase’ when you are serious about starting a muscle building regiment. There are 3 things that are crucial and can greatly impact your gains. They are listed in order of importance.
—————————————————————————–
1. Protein: If you’re 200lbs = 200grams of it! — Make sure you take in enough!! (Walmart: 12$)
++Morning: Mixed 15ounces of water and 2 scoops (46grams) of Whey Protein.
++Snack: Wal Mart has the 32g protein bars (cookie crunch) colossal protein bars for $1.97!
++Lunch: Skinless Chicken/ Red Meat + Mixed 15ounces h20 and 2scoops (46grams whey protein)
++Snack Before Workout: 19g Protein Bar – Body Fortress $1.08!
++After Workout: 6ounces water mixed with 1scoop (23g) whey protein.
—————————————————————————–
2. (L)Glutamine: Body Fortress Brand! $9
++Twice daily:1 Teaspoon – Lunch and After Workout.
++Once Daily: 1/2 Teaspoon – Before Workout.
The basic idea behind this is it’s an amino acid that is just as important as protein itself! It helps you maintain energy and promotes cell growth! Also when doing cardio/weights or anything that brings your heart rate up your body uses glutamine as a source of energy. The problem is your body doesn’t produce enough glutamine and you can go into a catabolic state which means your body is actually breaking down muscle for energy replenishing! Glutamine keeps muscle from being broken down, it is used up and it also will help you loose fat (Because your body will burn up fat then glutamine.. and not muscle!)
Lastly, glutamine is great for cleansing the body! It helps with gastrointestinal issues that Creatine can sometimes induce.
—————————————————————————–
3. Body Fortress High Performance Creatine (Fruit Punch)
It works GREAT! Great energy, great muscle repair.. Drink TONS of water with it (Water helps trigger cellular muscle growth) and you dont need to worry about gas or any of the side effects that creatine can cause if it’s not compeltely dissolved in your system since the glutamine will cleanse and flush all that out.
I started with a loading phase of creatine where i was taking around 6g with 8ounces of water Morning.. Before workout.. After workout.. for about a week and half. (Be sure to drink tons and tons of water and make sure not to skip your L Glutamine!!)
After that i went down to around 2grams mixed with 8ounces water Before Workout.. 1scoop(5.25g) after workout.
—————————————————————————–
I’ve been lifting since sophmore year of highschool. I’m 5foot 11 and when i began i was about 140lbs. Skinny.. scrawny.. I wanted to change.
5 years later i’ve safely and naturally put on about 25lbs of muscle. Then i reached a plateau.. Your body will only go so far and with the amount of cardio (8th year of Mixed Martial Arts) i was doing there was no way i was going to be able to keep gaining.. Then i studied up on Creatine and talked to a bunch of the big titans that goto my gym. I’ve been on Creatine for about a month and half and already have went from 165 to 170! The gains are steady, around 1lb or so a week!
I’ve never been more fit, my %fat is low enough where you can see my top 2 abs and no love handles! Girls @ the gym love it, and I’m more alert and awake during the day and sparring practice for Koei-Kan.
27.
Ryan smith | January 27, 2007 at 1:08 am
Edit in post above:
“(Because your body will burn up fat then glutamine.. and not muscle!)”
28.
Ryan smith | January 27, 2007 at 1:09 am
Edit in post above:
“(Because your body will burn up fat then glutamine.. and not muscle!)” — Should be Glutamine & Fat.
stupid internal server errors!
29.
HAHAHAH | February 1, 2007 at 2:10 am
the scoops in the middle of the pot
IT IS!
30.
derik | February 8, 2007 at 3:32 pm
I dumped my body fortress creatine into a huge bowl trying to find the scoop and mine didnt have one! hahaha. I guess im the one that wasnt lucky that particular day. anyways im hoping this stuff works. I was on cell-tech for a month and didnt notice a difference in appearence but i noticed it in strength , and as far as the loading stage goes i talked to someone at gnc and they said the “loading stage” is not needed, the brand just wants you to run out faster so you gotta spend another 50-60 some dollars within a few weeks. I freakedout at the price of body fortress cause i was tired of spending 100 or more bucks a month on supplements, i do wanna get back on optimum 100% whey protien, i bought the twinlab stuff right next to the body fortress creatine at krogers both for 30 bucks! if this shit works that will be kicking some major ass.
31.
tim | February 18, 2007 at 8:40 pm
I have been working out since I was 15 and am now 40 .I use creatine on and off since I was 27 .This brand works about as good as any I found but the important thing here is that if you are not in sports and just trying to stay in shape it seems to help with muscle recovery but don’t over work your body without a break from all of it .
32.
Umair | February 21, 2007 at 12:03 am
I have just bought body fortress weight protien but am unshore on how much to take. My wieght is 12 stone, i was also concerned on when to start traing when i take creatine for the first time in the loading stage for the first day.
33.
baykus | February 21, 2007 at 10:00 am
Umair, how much protein you should take really depends on your diet. Do you eat a lot of protein heavy food to begin with- meat, fish, dairy, eggs etc.? Generally, you should aim to get ~1.5 grams of protein per pound of body weight every day, if you’re doing weight training. For you that comes to around 260 grams per day. (calculator here : http://www.bodybuilding.com/fun/bbprotein.htm)
You should aim to get the majority of this from whole foods, and use whey only as a supplement. For the creatine, if you’re loading, it really shouldn’t matter too much when you train, but you should try to get some creatine an hour or so before training, and some immediately after training.
34.
umair | February 21, 2007 at 10:58 am
Thanks for the quick responce and protein info. but how much do i take an hour before and after for my first day. It says (Directions: For Adults, Blend one (1) scoop with one cup (250ml) of cold water or juice. For best results, use an electric blender and one mixed the product should be consumed within 20 mins. For optimum results, drink four servings daily for 5 days. After 5 days, drink 1-2 servings dailt.) although it tells me how much to to take it say for adults and im 17 so im not shore.
35.
umair | February 21, 2007 at 10:59 am
note the above is for CREATINE
36.
baykus | February 23, 2007 at 2:24 pm
Umair, to add to the protein point above : really, taking 2/3 whey protein shakes should be plenty (with 20-30g protein per shake). Try to have some protein with yoour other meals too, and you should be fine.
For the creatine, honestly, my advice would be to not use a loading stage, and have one serving, every day. On the days you workout, drink it an hour before your workout. Other days, whenever.
If you really want to use a loading stage (four servings for 5 days), try to space them somewhat equally throughout the day. And really, it’ll be fine whichever way you do it. Don’t get too hung up on supplements – muscle growth comes from training hard, and progressing. Supplements are just that – supplements.
37.
Seven_Force | February 24, 2007 at 9:33 pm
This kind of got touched on before, but I just want to be VERY clear. I made the final decision to start using creatine yesterday and went out to buy it. I purchased the “Body Fortress Fruit punch” kind from Shop-Ko. All my research about proper Creatine dosage states that most everyone should take about 5 grams of it per day.
But, and this is a very big BUT, on my creatine’s instructions, it says to take 1 scoop, which equals a whopping 43 grams, every day. Why would it say that? Is there something I’m missing? Wouldn’t that amount destroy yor kidneys and kill you relatively quickly?
This Body Fortress kind has other stuff in it like dextrose… not sure if that matters. Is it a HUGE mistake on the label or something else? Can someone help me so I don’t keel over dead in the weight room lol…?? Thanks.
Also, the scoop that comes with it… does 1 full scoop mean all the way to the top of it or something else?
38.
baykus | February 26, 2007 at 1:33 pm
Seven_force, the vast majority (all but 5g?) of that 43 grams is dextrose. This isn’t creatine powder you bought, it’s creatine with lots of dextrose. The idea is that sugar enhances creatine uptake.
I don’t remeber the scoop all that well, but yes, it probably means a full scoop, all the way to the top. Don’t worry about it, this stuff won’t harm you if you take it as instructed.
See this previous post for more info.
39.
Seven_Force | February 28, 2007 at 11:21 am
ok cool. Thanks a lot. Good to know I’m not killing myself lol. BTW, after 4 days of using the stuff… WOW. I feel great. This is definitely working for me. I do the “take 1 hour before workout” method and I feel so pumped when I hit the weights. I’ve already started making gains again and I feel more alert/energized for the rest of the day.
I hope Creatine turns out to be safe in the long run cause I plan on using the 2 months on, 1 month off cycle indefinitely. Also, I make sure to drink lots of water and I haven’t had any stomach problems or anything. You guys might want to check the Body Fortress stuff out.
40.
new user | March 12, 2007 at 3:35 pm
Ok, so i’ve read that a couple of people are taking the 1 scoop an hour before their workout, while a couple of others take it after thier workout. The instructions say to take it after the workout also…which way is the best? Also, on days I have no workout, should I still take it?
41.
baykus | March 14, 2007 at 7:21 pm
Hi “new user”. I’d say taking it before a workout would be better; the carbs should give you energy during your workout. After the workout, you need protein+cards, and personally, I’d find it difficult to first chug down a protein shake, and then this stuff in such a short period of time.
42.
TANK | April 1, 2007 at 3:00 pm
I am thinking about getting Body Fortress High Performance Creatine drink mix in 5lbs fruit punch. i was wondering if since everyone has different ideas on when to take it could it help to drink it as you workout and save a little for after and drink it later. I plan to take it maybe 4 times a week for 3 weeks and then take a week off and i was wondering is this a good plan and how long would that type of creatine last. I plan to take it so i am not so sore after a workout and maybe to improve my muscle size and strength, is this a good product for that. What other types of creatine are there that have protein and maybe some websites on were to look at other suplements
43.
Cameron | April 2, 2007 at 11:18 am
My name is Cameron and im a 17 year old from London, UK. I have only recently started going to the gym regularly. This is due mainly to the influence of my father who was a former body builder. He gave me a 908 g tub of Body Fortress High Performance Creatine, Fruit Punch flavour. He has ensured me that it is perfectly fine for someone my age to consume… but I just wanted a second opinion. If it is safe for me to consume, would you be willing to give me a outline on the dosages? If it helps i train 3 times a week EVERY week. Please reply when you can. Take care
44.
baykus | April 6, 2007 at 1:35 pm
Hi TANK.
First off, creatine may help you with size & strenght, but I don’t think it’s particularly useful to prevent soreness. For recovery after a workout, you need to consume a mixture of protein & carbs within an hour after the workout – the sooner the better. A 30g protein + 60 g carb mix works well. Btw, getting this right is probably a lot more important than anything you’ll get from creatine.
As for the cycling and dosage of creatine, I honestly don’t think it’s that important. The cycle you suggest sounds fine, you really need to experiment and see what works for you.
For the uk, monstersupplements.com seems to have good deals, but just googling for supplements will land you with dozens of competing sites, so you can shop around. If you’re just starting out, I’d recommend getting yourself some enough protein, and decent post-workout nutrition before even bothering with creatine etc.
My recommendation would be to get some good protein (reflex, phd, smart tec etc. are all fine), and make sure you consume enough throughout the day. After your workout, have a shake, and a banana or two for carbs. This honestly should give you all you need for at least the first 6-12 months of training.
Another option is to try one of the All-in-One type of products; reflex one stop, phd synergy, maximuscle cyclone. These contain protein, creatine, and a bunch of other stuff. It’s probably easier to use one of these, but you do seem to pay for the convenience. I’ve never used one, so I can’t comment.
45.
baykus | April 6, 2007 at 1:37 pm
Cameron;
If your dad’s an old-timer, he probably has better advice to give you than anything I’ve got
I can say this for the safety of creatine, though: no health risks have been associated with it, and on the contrary, it seems to have benefits beyond the muscle building effects, on memory and such. The only precaution to keep in mind is to increase your liquid intake.
For frequency, my recommendation would be one shake/dose a day, and every once in a while (6 weeks or so), take a week or two off, then start again.
46.
scott | April 9, 2007 at 1:23 am
i have heard about people in high school taking creatine. i have wanted to get started on it but im 16. i was wonderin if you guys had an advice on this stuff
47.
scott | April 9, 2007 at 8:33 pm
also i play football and throw and high jump in track. i lift 4 times a week. i weigh 170 i bench 245 squat 265 dead lift 380 and clean 185 all for max out i just thought that maybe this could help a little letting u know this
48.
A.E.T. | April 9, 2007 at 9:42 pm
helllo. i havent worked out in a while and was wondering if creatine is any good. i got some from walmart for like $13 as well as some glutamine for like $10. i havent used either of them yet but was wonderin if it will have any negative long term effects on peopl under 18. i was also wonderin how much of this stuff i should take a day.
49.
A.E.T. | April 11, 2007 at 2:45 am
hello everyone. i was drickin my creatine and it tasted like crap. i mixed one scoop with 8 oz of water and it almost made me sick when i drank it. is there anyway possible i can make this stuff taste better. it says i can mix it with other juices. will this help or make it worse. or should i just use less water thats colder. i dont really know but if any one could comment me back with any type of info i would be very happy.
thanks guys
50.
Sean | April 13, 2007 at 2:41 am
This is for scott(46).I am taking this stuff and I am only 14 years old.If you are wanting creatine I would suggest getting six stars new creatine because I only took it for about 3 weeks and I gained quite abitt of muscle for only using it for 3 weeks.Has anyone tried the muscletech cell-tech nitro=tech stack?
51.
Jordan | April 24, 2007 at 4:29 am
well you guys, i was in the same situation as most of you about 4 months ago, i was always takin the wal-mart stuff and would try to physch myself out that it was working, but really it wasnt. So then in January i started to really work out and take alot of protien, (about as many grams as my body weight). and then in mid february-early march i found out about a company called BSN (the number 1 rated supplement company in the world) and i tried thier products N.O.-Xplode (energy, Nitric Oxide levels and Creatine Ethyl Ester Maylate or CEM3), Cellmass (CEM3, L-Glutamine), Nitrix (CEM3, Nitric Oxide levels), and Syntha-6 (sustained release protrien synthasis blend 6 types of protien) and they all worked really well. i went from weighing 157 to 183, my bench went from 185 to 245, my squat from 295 to 340, my power clean, deadlift, curl variations, traps, and tricep variations went skyrocketing too! so if anyone of you guys is serious about this stuff id reccommend going to evitamins.com or bodybuilding.com and buying some BSN stuff, on those sites the discounts make it the same price as the crappy stuff at wal-mart.
52.
baykus | April 24, 2007 at 10:09 am
Scott: you seem to be doing quite well without any creatine, but if you do want to try it, my advice is to take 5g per day, for 4-8 weeks, take a week off, start again.
A.E.T. : creatine has no age-specific side effects that I’m aware of. It seems to be one of the “safe” supplements. As for the taste, I’ve moved to taking mine either as capsules, or mixed in with my post-workout shake.
53.
Davie 07 | May 5, 2007 at 8:03 pm
Hey A.E.T i had exactly the same problem as you. it tastes totaly vial!! i hated the taste so only used to down it in 1 go. but found out about the capsules. so now i just have to take them in a tablet form and dont have to suffer that horrid taste.
p.s whats better for looking more visualy bigger? protien shakes or creatine?? cheers for your advise in advance lol
54.
scott | May 6, 2007 at 1:56 pm
hi ive just brought creatine (grape flavour). I have been going on the instructions on the back by doing the loading stage at 1scoop to each drink 4times a day.
After reading this site im confused as i scoop = 46g so does that mean im taking this much per drink. Am i taking too much.
Should i be using one scoop each day so i even the 46g over the fourdrinks i take.
Also it says it is a food suppliment does this mean i do not eat i just take the drink or is it just an extra suppliment ontop of my normal food intake. Someone please help thanks
55.
ben | May 7, 2007 at 3:07 am
does Body fortress creatine WORK OR NOT?..no gains at all?..or gains like from just any normal protein supplements..
56.
baykus | May 9, 2007 at 10:09 am
Davie 07: I’ve moved to the caps as well for creatine. As for protein vs creatine, it’s a no brainer, you need protein way more than you need creatine. Protein is the building block, while creatine is a nice extra.
Scott : Feel free to either follow the instructions on the package (4 scoops a day), or skip the loading phase and just use one scoop a day. They both work.
Ben: I haven’t experienced big gains on it, but thousands of people have (on creatine in general), so yes, it works. But you seem to be confused, this is not a protein supplement.
57.
mike | May 15, 2007 at 11:41 pm
how to use and when too use after or before workout
58.
Ryan R | May 16, 2007 at 2:10 pm
im pretty new to this stuff, and i was recommended to drink ‘bodyfortress high poformace creatine powder’ aswel as ‘bodyfortress mucsle and weight gainer’, is it ok to mix suppliments?
59.
Davie 07 | May 20, 2007 at 9:50 pm
hey baykus cheers for the advice mate. i shall also start using the protien shakes again. thx again bud
60.
baykus | May 23, 2007 at 6:25 pm
Mike: keep it simple use it the way it says on the tin. Or take my recommendation and use one dose, every day. I’d use it before the workout, to give you extra energy. These days I use creatine capsules, and take half my daily dose before a workout, and half after. I read an article claiming that this gives the best results, but honestly, the thing that matters 99% is working out hard and consistently, and getting enough protein.
Ryan R: depends on what you mean by mix. if you literally want to mix the two powders together, it’ll probably taste nasty. but yes, it is perfectly ok to take creatine and protein/weight gainer as part of your diet.
Davie 07: No problem mate!
61.
Frank | May 30, 2007 at 10:43 pm
ok so i am very skinny and do not have much muscle stregnth at all. i weigh about 130 pounds. i know nothing of working out. what am i going to need to do to get some results. will pull ups and push ups help at all? also i am going to need to know how much i will need for the loading process. ( ) X 4 times a day, thank you
62.
baykus | May 31, 2007 at 1:16 pm
Frank, if you’re new to weights, I highly recommend you read this page very carefully : http://www.bodybuilding.com/fun/wotw52.htm
It’s a great workout, one of the best for someone just starting out. Focus on learning the exercises correctly, and getting enough protein.
Creatine is honestly something you don’t need right now. I wouldn’t recommend it to anyone who hasn’t been working out for at least 6 months. You just don’t need it in the beginning. It’ll be a waste of your money.
I also highly recommend the book Starting Strength, by Rippetoe, from which the workout is taken. It contains great instructions on how to do the exercises correctly, getting the best results and avoiding injury.
On that note, here are some sites I will recommend wholeheartedly :
For the best beginner friendly, no-nonsense advice : forums.johnstonefitness.com.
A bit less newb-friendly, but still solid : wannabebigforums.com
Much more varied, meaning a lot of bs chit-chat and 16 year old whiners, but still good advice if you know how to look for it : forum.bodybuilding.com
Good articles, training routines : t-nation.com, bodybuilding.com
So go do your research! But after all I’ve read and tried, I don’t think there’s anything better for a beginner than Starting Strength.
63.
Frank | May 31, 2007 at 10:34 pm
woah thank you that information helped out quite a bit. but the one problem is that i have no access to any machines. i live small town where there isnt a gym and i dont have anything at my home.
64.
baykus | June 10, 2007 at 3:47 pm
Frank, if you don’t have access to any weights equipment, you can try doing bodyweight workouts, just google for them. I’m afraid I can’t give you a lot of advice on this area.
65.
dylan | June 15, 2007 at 12:40 am
this stuff is shit it makes you feel bloated and gives me diarreah
66.
brady | June 19, 2007 at 5:53 pm
hey, i just bought ‘body fortress high performance creatine drink mix fruit punch’ it says mix 1 scoop with 6-8 fluid ounces of cold water or juice and consume after daily work out…… so i only take it after i work out??? that seems diferent b/c all other creatine products you take twice a day, compared to once after you work out?? im only being this much careful becuase i’m only 14 and am not suposed to be taking it?? and another question i also take GAKIC from muscletech, can i take them both together?
67.
baykus | June 21, 2007 at 11:01 pm
brady, it honestly doesn’t make that much of a difference. just take it as it says on the label.
but dude, you’re 14. you don’t need creatine. it’ll probably make no difference whatsoever to your development. just get enough protein in your diet, and follow a sensible training program.
68.
josh6791 | June 22, 2007 at 11:40 pm
i dont really advise buying this grape/ fruit punch flavoured ‘high performance’ creatine, they call it high performance because its not pure creatine (possibly why H&B has currently got it on sale for £5), only about 12% of it is actually creatine monohydrate…
so its not going to be as effective as a pure creatine product…
i tend to buy HPLC pure creatine monohydrate from H&B but there are certain websites where it can be bought at a cheaper price…
and also being 14… it depends how ‘well developed’ you are
i started taking creatine at 15 and it worked fine for me but there wouldnt be an age restriction in place for no reason so i wouldnt advise taking it…
69.
baykus | June 24, 2007 at 3:04 pm
josh: while it is true that this product is not pure creatine, there is a reason for calling it ‘high performance’. Uptake of creatine is enhanced when combined with fast carbs, ie glucose fructose maltodextrin etc. This is exactly what this product is designed for.
However, if you’re going to be taking carbs as part of your post-workout drink anyway, it makes more sense to get pure creatine and add it to your PWO shake.
70.
Matt | June 26, 2007 at 10:36 am
Hi Baykus,
Really liking the liveliness of this post. As for your initial words on Creatine and not noticing too much…
Main thing about it all this creatine malarky is ENDURANCE – i.e. your ability to push yourself longer and harder in your weight training sets. As I’m sure you know, creatine is made up of 3 amino acids – Arginine, Glycine and Methionine – which ourliver is able to make all by itself.
The idea behind taking creatine as a supplement is that, if you work out, you burn up a lot of creatine, and the supplementation (in theory) means you will have more energy to go on for a longer time.
Bottom line: The primary benefit of creatine as a supplemet is in providing additional energy for your muscles (= more fuel for your workout sets).
Unfortunatley, very few people get great results without a LOADING PHASE first. (It’s a better guarantee you will improve nitrogen retention, water retention, and cell volumization in the muscles).
Keep water intake HIGH as possible for optimal benefits
Hope you find that useful, and do check out this link if you’d like more info on how to build muscle
Best of luck to you,
Matt
http://www.honestmusclegain.com
71.
scott | July 4, 2007 at 12:56 am
k i got this body fortress creatin mix.. i weigh 160 im skinny, how much do i take for the first week of using it… i work out every monday wednesday and friday… do i take it before and after each day i work out… and do i take it on the days i dont work out.. if so how much??
72.
Seth | July 7, 2007 at 11:33 pm
Does this stuff make u get fat ?
73.
baykus | July 9, 2007 at 8:51 am
Seth, eating too much makes you get fat. Yes, this has calories in it, so if you’re eating more in a day than you’re spending, you’ll put on fat. Other than that, it doesn’t have any particular fat-making properties.
74.
Matthew | July 10, 2007 at 7:11 pm
Hey Baykus,
I’ve just recently bought body fortress high performance creatine, at first i thought ‘wow, this is amazing value for money,’ but even without trying it i realised i was wrong, i looked at the dosage and it said for the loading phase, take 43g 5 times a day. WHAT!!, thats rubbish, so that means in 5 days time i wold have to buy a new tub….
My question is….
is this stuff good value for money and is it really 43g 5 times a day because ive read that it should be 15-20 grams a day for the loading phase…please help, im so confused :S
regards..
75.
Matthew | July 10, 2007 at 7:24 pm
hey again…
and Baykus, ive read your other replies from other people concerning this matter and u say that all but 5g is dextrose, is dextrose good? does dextrose help with muscle gains or what..
thanx
p.s i would still like u to answer my first question if thats not a bother..
thanx again
76.
baykus | July 11, 2007 at 11:47 am
Matthew (and anyone else wondering what this product is aimed at):
This is not pure creatine, as you’ve realized. The reason for mixing it with dextrose is research that suggests creatine uptake is enhanced in the presence of fast carbs. This is why it’s labelled ‘High Performance’. It’s supposed to help your body absorb the creatine.
And yes, there is only about 5g creatine per serving, the rest is dextrose, essentially sugar. This works well if you’re going to take the creatine before a workout, as the extra energy should help your workout too.
On the other hand, I have carbs in my PWO drink anyway, so I just add pure creatine to that now.
The value for money aspect of this product depends on whether you’re going to use it as intended – creatine, plus extra energy, and better absorption. if all you want is creatine, then it’s not good value for money.
77.
Arthur | July 13, 2007 at 6:48 pm
Hey i Just bought Body Fortress High Performace Creatine and i want to know if it will help me gain weight.At first i went to buy a protein powder but was in a hurry and got the wrong jar so i got this. I started using it yesterday and the only problem i had is that I a nose bleed which I was expecting to have because everytime I use a product like this I have a nose bleed. For example when I was younger around 12 I took soms vitmens tablets and i got nose bleeds. The only time i get nose bleeds is when i use these type of products. All I want to is know why this happens and does it happen to anybody else
78.
Liam | July 17, 2007 at 8:45 pm
Hi, I bought some today and was wondering if i will be able to see gains off one tub? And what dosages to take to see those gains?
Thanks.
79.
Brad | July 27, 2007 at 9:19 pm
I bought some of the Body Fortress Creatine at the begining of this week and i haven’t noticed much improvement in lifting yet but it seems to help alot with running. I can go much longer.
80.
baykus | August 2, 2007 at 1:15 pm
Arthur : if you’re getting nose bleeds from vitamins, you need medical attention. I’d lay off the creatine.
Liam: I’ve discussed the dosages above. for gains, you need to have proper caloric intake and a good exercise routine above anything else. if you don’t have those, you’ll gain nothing from protein. if those are in place, you should see gains within a couple of weeks, but one tub will probably not be enough,
81.
brock jordan | August 3, 2007 at 6:43 pm
i used creatine and i whent from bench press 90 lb to 135lb in about 1 mounth
82.
pete | August 13, 2007 at 1:16 pm
I have just bought 4 tubs of bodyfortress high performance creatine powder which i havnt yet received but it was only 20 quid for essentialy 4kgs of the stuff but i didnt relise that there would be so much dextrose(sugar)in there with the creatine.I dont want to heap on the weight i only want to increase muscle size without having to become fat from all the sugar,i have been going to the gym for the last 5 months and jogging etc to lose weight as i was about a stone and a half over my natural weight i have taken my weight down to 80kgs and have stayed there for about 2 months and dont really want to reverse what i have just achived by taking this stuff but if i still do my 3-4 workouts a week and jog will the powder just aid to my strength rather than make a huge weight gain,should i also just take the powder once a day and an hour before a workout day i am a 36year old guy who just wants to look good and feel strong and fit will the creatine benefit me,if someone has the answers please reply.Thanks.
83.
zack | August 17, 2007 at 2:38 am
I live in florida and im 14. I just bought body fortress high performance creatine to help me build more muscle, and pack on some weight because i am rather scrawny for a lineman. Will it help?
84.
Seth | August 28, 2007 at 6:13 pm
Hi all,
My view of Body Fortress. I like it so far.
I have/am using their Whey Protein mix, Super NOS Blast(2nd tub for me), and now their Super NOS pump (take after workout).
Need to buy some more glutamine.
I am actually likeing the Super NOS Blast product, I tried the NO Xplode from BSN….it was good, but the price will kill me after a while. I have found a place where you can get it for around $36.
But the BF product works just as well for me. I have seen people
say that it was sold at Wal-Mart so it is cheap and no good, I think
when people view certain products it is all psychological, saying things like “I feel” better w/ XXX product….but when you look at the nutrition label on the products there is very little difference. They all seem to have their proprietary blend of AA’s, which are all the same, but at different gram counts per serving. But for me the BF products are doing pretty good. I have been working out hard since Feb. of ‘95. I am 6′1″, come in around 185 lbs now, 30 yrs old. At about 19 – 21 yrs old I was in the best looking shape, chiseled and cut very well. Then I was following a very good diet and getting in good workouts. Used straight Creatine and EAS Myoplex Deluxe MRP’s. I was around155 – 160 lbs. then.
Now I am married w/ 3 kids, so not doing quite as well, but not too bad…..
But things I have noticed over the years for any goals you have with your body supplements are tools. And just like tools if used correctly, they work great. So things for everyone to remember here is that discipline, diet and sleep are ESSENTIAL to anything you do……that is your 3 legged stool from which you build upon and add supplements too. Regardless of age. For the ones here looking to put on weight….increase your calorie count to about 3,000 to 3,500 calories a day…..of good food. Read over the book by Bill Phillips, Body for Life…..very good and sound advice.
Anyways, just my $.02. Hope it helps.
85.
mick | September 3, 2007 at 9:18 pm
hi
Been using creatine for a week now and my squats weight has gone up by 10kg , my weight remains steady and recovery time is now halved !!
am impressed so far !!
Am using Body Fortress Creatine , it was on special 908g tub for less than £10 !!
of course i bought 4 tubs !!
86.
Jamie Palmer | September 5, 2007 at 7:54 pm
helo first day today takin them they seem great maybe could be all in ur head but i am planin on puttin sum weight on n goin gym loads so i think ye go 4 it use them wat im wonderin is wen i take them be 4 and afta training or wat please any 1 come back 2 me
87.
Bobby Sands | July 25, 2009 at 1:02 am
Learn English you retarded grease monkey.
88.
crizzle123 | September 16, 2007 at 3:47 am
hi i just bought some creatine from wal mart.its the fruit punch, and i consumed one scoop before i worked and one after.should i keep consuming da same amount everyday or more to see results faster. sombody please respond as quick as possible.
89.
Seth | September 20, 2007 at 12:41 pm
@crizzle123
Do what is recommended…..more is not always better.
If you over saturate your system with this stuff, then your body will just pass it out as waste, and you will get no benefit from it…..just waste it.
90.
crizzle123 | September 21, 2007 at 10:33 pm
ok thanks seth. do u think the protine jar will do better or the creatine will?
91.
crizzle123 | September 23, 2007 at 12:13 am
Jamie Palmer for it to work take it before and after.
92.
Seth | September 25, 2007 at 1:21 pm
@crizzle
protein and creatine are two different things, that achieve results for different areas.
You would/should use them in tandem.
creatine — once in your system, allows your body to take up more water, so you get more oxygen and blood for the muscle which helps them have more energy to push out a few extra reps….over what you normally would get.
protein — Building blocks for muscles. You want to build muscle, you use protein……try eating doughnuts all the time….only muscle you get there will be around your belly. Getting the protein shake mixes are good cause they offer BCAA’s in them……and those amino acids are what stimulate growth outside the gym.
glutamine — This would be another AA you should look into. It has a lot of advantages……some being:
Help with immune system, faster recovery time for muscles, and assistance for rebuilding muscle.
93.
Erick | September 27, 2007 at 12:14 pm
Hey guys,
Today I am going to buy the Body Force High Performance supplement and see how it works. I am going to wal mart so deffinetly will get it at a good price. I am looking for muscle gain but am worried about a couple things. One is that you will have to be 18 to buy the stuff. Two is that I will have more cramps during my sport seasons. Three, it mihgt lead to any kind of mood changes?
Please comment back if you can.
94.
Seth | September 27, 2007 at 1:56 pm
You have to be 18? I didn’t know that.
Cramps — start out gradual. Since this is creatine, it is important to drink a lot of water, that will help cut down on that…..creatine tries to pull as much water into the muscle as it can. Digestive cramps may occur while getting used to the product….so take gradual for about a week if you want. I have no cramps from any creatine product I have used.
Mood swings — The only time I have moods swings is when I miss too much sleep…..or stressed at work. I don’t believe I have had any mood swings as a result of supplement products.
95.
Erick | September 27, 2007 at 9:23 pm
Well, I bought it today at Wal mart and the 18 thing came up but the lady just pushed okay and i bought it. My parents arent too keen on this. Well, it says if you are over 125 pounds (I am about 140) you should take one before and one after right away. I am wondering if I should only take one scoop instead of two right away. Another thing, how long should i work out. I work on my abs and arms mostly with 12 pound weights and I do about 200 curls and then about 600 different ab excersizes. Can you give me some ideas on how long and what I can do for bicep and ab workouts.
Thanks
96.
baykus | September 28, 2007 at 9:03 am
Cramps? Mood swings? Guys, this is just creatine, which you could get a good amount of by eating lots of beef instead every day. It is not a steroid, and has been proven to be safe in numerous studies.
Erick, 200 curls? Please tell me you’re joking. Your exercise regime is really, really not good. You can’t just work out your arms and ignore the rest of your body, you’ll end up looking like a caricature.
This program: http://forum.bodybuilding.com/showthread.php?t=998224 is really good for beginners. If it’s not to your liking, I’d recommend sites such as ironaddicts.com for no-nonsense, proven beginner programs.
97.
Erick | September 28, 2007 at 12:26 pm
I also am in volleyball in high school which is a lot of cardio and lower body. Trust me, if i wasn’t in volleyball, I would be doing more because I would have more time. I am in volleyball, swim, and then weight room in the fall. The excersise i mentioned above is just a half an hour excersize which helps tone a little more. I was just wondering if it was a descent workout with volleyball going on, along with my going to weight room for legs 2 times a week.
98.
Seth | September 28, 2007 at 12:29 pm
Erick,
That link that baykus provided is really good, kudos to whoever put that up.
I also agree, 200 Curls…..you need to round out your workout a bit….
You need to decided what your goals are and what you want to achieve. With that known, you can taylor your workout to it.
You sound a bit like me coming out of High School. 17 yrs old, about 140 lbs., 6′1″….(over 12 yrs ago). I did not start trying supplements til I was around 20. I used just play Creatine when I did start. I would also hit probably 800 – 1000 reps of various exercises on abs alone…..at the beginning of the work out. The rest of the routine was far more within reason. I was able to get really good abs, but that came with a really good diet. Diet at where you are is key, maybe more important then the supplements you take. You have to establish a foundation with which to build from. Supplements don’t due that. Diet, Exercise, Rest, Discipline establish this foundation. Once in place, meaning at least 3 months of consistent following, then you can add in the supplements that well supplement this foundation and help you achieve your goals.
People where I worked when I was heavy into my diet would always look at me and the food I was eating (healthy stuff and 5 – 6 times a day) and would just ask why, I would just reply, I have a goal in mind……I made it. So that old saying “without a vision, the people perish” is so true.
Things that also helped me was getting health magazines…..reading these, getting ideas on foods and routines. By constantly having one of these on hand, I had implanted in my head what I wanted….so making the right decisions when it came to eating or working out was really easy, it gave me motivation.
But important for you is to know what your aims are, and then taylor your routine/diet around it. If you are 140 lbs now, I am guessing you want to put on wait…..I would say that is a good goal, but depending on your body type, that may be a while in the making. As I said, over 12 yrs ago, I wieghed in at 140, now I am 30 (in 2 wks) and come in at 185, so the weight will come (and I am not happy w/ the 185 I am at.)
So get your foundation built and get a good workout routine in place first and foremost.
99.
Seth | September 28, 2007 at 1:25 pm
Just saw your follow up post to Baykus,
If you are trying to tone, I would do more weight, and put reps around 15 for 4 sets.
Instead of 12 lbs. for 200 Reps…….that is not toning, that is more conditioning in my eyes.
100.
Erick | September 28, 2007 at 8:37 pm
Thanks a ton Seth, that helps a lot.
I have a good diet right now. No junk food or anything really. I have a bowl of oatmeal in the morning, peanut butter sandwhich on wheat bread, carrots, water, and orange/apple for lunch, and then whatever we have for dinner.
What would you consider some good eating foods throughout the day.
My goal is to gain weight but in the sense of not being fat gain. i want to gain muscle weight which is probably what you were talking about. I am heading to the gym now to do some leg and upper body workouts then later I have practice which is basically cardio so its a good round a bout I would say.
Thanks again for all of your comments.
101.
crizzle123 | September 29, 2007 at 1:15 am
hey seth me and my big brother both are taking creatine. I mostly bench press, so should i stay at 12 sets, 24 reps or should i do more than that because i feel like i could keep on going but i dont wana overwork my body. write back asap.
102.
crizzle123 | September 29, 2007 at 10:36 pm
also how often should i let my body rest sombody rite back asap.
103.
Seth | October 1, 2007 at 12:35 pm
@Erick
Sounds like you have a good diet in place…..things I would change or add would be this.
1) Fit in 5 – 6 meals a day, total caloric intake between 2,000 and 2,500. Reason being you are young and active and will burn calories like crazy for what you do….I think you could up your caloric intake even more. Swimming is a great exercise and will burn calories like no tomorrow because you involve just about every part of your body in it.
2) If you can swing MRP’s, I would buy and invest in those. The ones I like are by EAS, their Myoplex Deluxe is really good, the regular Myoplex is also good, it just does not include the glutamine or CLA that the Deluxe version does. Two of those a day are good.
3) It is great you have no junk food. Plain/refined Sugar is just about the worst thing you can put in your body. Kills your immune system and with so many things containing some form of sugar, it is easier as you get older to put on that spare tire. So also watch what you drink, things like gatorade are good if you are out doors in the sun or doing hard exercise for over 2 hours. High Fructose Corn syrup is what is in gatorade and a lot of other foods (fruit drinks) and that is one reason why you see kiddies today seeming fatter than they should be. I drink mostly water, and have 1 or 2 cups of coffee a day, I drink O.J. rarely……or any other juice drink for that matter…..
Sodas sometimes, for a while I drink no sodas (prolly for a good 2 yrs).
If you are putting the right foods in your body (i.e. clean foods) then you will not put on “fat” weight, but good healthy muscular weight…..with a nice tone. It is tough, don’t get me wrong, but it can be done. Like I said before….having a goal and a discipline in place to achieve that goal are key.
Snacks/Food: Hard boil some eggs. Eat the egg whites, easy snack and easily 6 – 9 grams of protein per egg white or 9 – 12 grams of protein if you eat the yolk.
Vegetables: Brocolli, carrots, etc… Vegetables are so key. Great source of vitamins, and have fiber. Fiber is great for keeping your insides clean and burning calories.
Sweet Potatoes, all around great food…..5 min or so in a microwave and you have a self contained rich snack.
Tuna Fish, good soruce of protein, and you can get easy snack packs to go.
No Fat/ Low Fat cottage cheese: One 4oz. cup of this stuff gives you easily 8 – 12 grams of protein. Yogurt is ok, but I feel the sugar content out weighs the Protein content, so not worth it.
Oatmeal, as you already eat, is good…..I eat it just about every morning.
Skim Milk: No fat, and about 8 – 10 grams of protein per glass.
Salmon and Tuna: Great tasting fish and good source of protein and healthy fat.
Peanuts: Good source of healthy fat and protein. Great for a snack, but don’t over do it.
hope this helps.
104.
Seth | October 1, 2007 at 12:46 pm
@crizzle
You are doing 12 sets of bench press for 24 reps….????
WOW!!!!!!!
Back off that a bit dude. I am assuming you are also a young guy…because if you were older your shoulders would be dead right now. (of course I don’t know the weight you are pushing)
Also, “I mostly do bench press”……If you are going to the gym 5 days a week and 4 of those days you are hitting chest, then you may get short term gains, but long term loss.
You are not giving your muscle group the recommended 24 to 48 hrs of rest. Mix it up a bit.
My work out routine is something like this.
Monday: Chest, Abs, triceps (or back)
Chest: 4 sets on bench 6 – 8 reps (sometimes I will do my first set at 135 lbs for about 20 reps just to warm up).
4 sets of incline bench 6 – 8 reps
3 sets of pec deck
3 sets of cable x-overs or dumb-bell flies.
Abs: 4 sets of hanging leg raises 12 – 15 reps
4 sets of crunches 20 – 40 reps
and then maybe 2 other exercises doing 3 sets each exercise.
Tri’s: 4 sets of dips (max out each set)
4 sets of tricep pressdowns (triangle bar)
4 sets of tricep press downs (rope)
That is monday, and I alter my routine depending on how my elbows feel…..
Tuesday will be back, bi’s and maybe cardio or lite ab routine
Thursday: Legs and shoulders
Then if I get in the gym on Saturday and Sunday I will do a lighter version of my monday and tuesday work out.
105.
Seth | October 1, 2007 at 12:50 pm
note to crizzle, I am 30 yrs old now and have a wife and 3 kids, so my time in the gym has been cut way down compared to when I was 19 or 20.
Plus with my frame I feel I can do more weight on bench, but my frame (meaning my shoulders and elbows) can not handle. So they give me fits.
So my bench is up to 255 lbs, and while I feel I could push more, the times I have tried, my shoulders give me a huge problems.
106.
Seth | October 1, 2007 at 3:04 pm
@Erick,
I hope it goes without saying, but Fruit is also good to eat.
Can’t go wrong with Fruits.
Pretty much any healthy food, you can get as close to original product is a good choice. i.e. an apple vs. a dried apple….
Chicken breasts are also a good food to eat…..good clean source of protein…..and can do just about anything with them. Grill some up, and throw them on a salad.
107.
Erick | October 1, 2007 at 8:50 pm
@Seth
Thank you so much for the information. It helps a lot. On the box of creatine, it says to take one scoop before and after working out. Should i take it before and after i work out since i weigh over 125 pounds?
Erick
108.
Seth | October 1, 2007 at 9:14 pm
Do one before, probably about 30 – 45 min, workout…..and then one right after.
Also, choose a good high protein meal/snack after workout.
Because when you are done working out, your body will look to the stomach to see if food is there it can use to rebuild the muscle……so you want to make sure that the food it gets is protein…..not sugar or large amts. of fat.
109.
Erick | October 1, 2007 at 9:49 pm
Okay I will do that. I get home around 4 o clock and then have vball practice at 5:15 or 5:30 until 7:15…do you suggest eating before or after the practice.
Thanks
110.
Seth | October 2, 2007 at 2:53 pm
Since you are young and trying to put on weight,
I would do a snack before V.Ball…..something w/ Carbs and protein for energy.
And then have dinner when you get home.
Chicken Breast, Brocolli, rice…..water.
something along those lines……if you can do 2 chicken breasts, do that.
111.
Erick | October 2, 2007 at 9:25 pm
Thanks Seth…hey i have one more question
Creatine is a dietary supplement frequently used by athletes who believe it will help “bulk up” their muscles and improve performance. Not much is known about the side effects of creatine in the adolescent athlete at this time. What we do know about the bad effects of creatine are the following:
# It is not regulated by the FDA (Food and Drug Administration), which means there is no control over the purity or quality of what you are buying.
# It causes water retention and weight gain, which could slow down performance in athletes participating in aerobic sports such as swimming, cycling, running, etc.
# Because of swelling from water retention, there may be a higher risk of injury to muscles and tendons leading to sprains.
# Creatine has a plateau effect, which means that after a certain dose it is excreted in the kidneys and wasted.
# Creatine supplementation may be bad for the kidneys, especially in people at risk of having kidney disease.
# Creatine has to be combined with controlled exercise to achieve the results desired.
# There are reports of other side effects of creatine including dizziness, abnormal heart rhythm, rash and migraine headaches.
# If you eat a balanced diet with meat and fish, your body has enough creatine so that you do not need supplementation. As with most dietary supplements more is not necessarily better, and most of these supplements are supplied in an adequate and useful amount in our normal diet.
Is this true? because if it is, im thinking of stopping it…i do not want kidney failure or anything like that
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crizzle123 | October 3, 2007 at 3:28 am
To Seth. Which do u think that is more effective on gaining muscle creatine or protine?
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Seth | October 3, 2007 at 1:14 pm
@Erick
Most supplements are not regulated by FDA
While I guess having the FDA “blessing” is good in some aspects it is not the be and and end all of a food or drug. But creatine has went through numerous tests, for a while now.
And yes, excess amts of creatine will pass through the kidney’s if more than what the body can handle is consumed, that goes for anything you put in your body…..Anything your body can not use, it will try and pass it out as waste, or in the case of excess sugar, it will place it into the fat cells of your body. That is why people that consume beer have “beer bellies” the beer will turn into a sugar in the system, and what the body can not use, it will push to the walls of the abdominal area……I am sure you have seen guys who are thin, but have a bulge around their belly…..I used to work with such a guy.
About 6′1″, thin fram, but had a belly…….and he drank beer like a fish.
If you go back and read some of my earlier posts about creatine and water retention…..tried my best to answer there.
With creatine, you are trying to put an energy boost into your muscles…..to help with getting a couple extra reps in per set.
So it will soak up water…..as far as injury goes due to this, hmm, I have never expreienced this….I have been using creatine for proably around 8 – 10 yrs now. And drinking a lot of water through out the day is not a bad thing, your body is mostly water anyways, I think around 90%……so if you are pissing clear, that is not bad. Pissing a dark yellow, not good…..then you are not hydrated enough.
The other side effects you have listed from just pure creatine, I have not experirenced…….I would like to see the test subjects in these reports, it may have been someone who has done no exercise in their life, given this stuff and go out thinking they are superman, only to realize they are not in shape.
Due to water retention, I guess you could say you are “bulking” up, but creatine is not a steroid…..steroids are hormones, testosterone precisely……the hormone found in large amts in males, and smaller amts in females. Now creatine may assist in you bulking up, but that is by the fact you have the energy to push out a few extra reps per set.
I have been lifting on regular basis since Feb. of ‘95 (after basketball season ended at my H.S.) So I was 17 then, I am 30 now…..came out of H.S. at 140 lbs., started using creatine got up to about 160 lbs. on a good healthy diet…….At 30 my diet is not what it should be so I am at 185 lbs. If I were to refocus on my diet and go for the “cut” look….I would probably drop to about 165 – 173 lbs. I do not look like Arnold, or Ronnie Coleman……I have a build similar to that of Brad Pitt, or Ryan Reynolds……just a little bit more in the fat dept. more than I want.
I, like you, did my research and asked my questions when I was gonna try supplements……and I can say now that I am glad I did try the supplements and looked around and did my reading……there are other supplements besides creatine that should also be looked at.
Now yes you can eat your fair share of fish and meat than you will get creatine there, it is a naturally occuring substance….you produce it in your body now….
But my guess is you don’t carry around an ice chest with steaks and salmon in it……ready to eat at a moments notice.
Supplements are what the name implies……a supplement to your diet. Used on top of…..they are not meant to replace, but to help out what you get in your diet.
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Seth | October 3, 2007 at 1:18 pm
@crizzle
I posted earlier, but they are two different things, geared for different things, but work together…..here is my post from earlier.
115.
Seth | October 3, 2007 at 1:20 pm
In short
Going for the aspect of “which will build muscle”
That would be protein…….
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baykus | October 4, 2007 at 9:34 am
crizzle:
I’ve said it above, I’ll say it here again – protein is by far the most important supplement you can use. Creatine is an extra boost, but one that, frankly, will make little difference until you’ve been training about 6-12 months (assuming you train consistently and eat well etc). Creatine will give you an extra edge, but without enough protein in your diet, all the creatine in the world will not build more muscles. On the other hand, you can get a great body just fine without ever touching creatine.
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Erick | October 4, 2007 at 11:39 am
@Seth
Thanks again man..you help out a ton.
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Seth | October 4, 2007 at 3:04 pm
You are welcome.
I am glad it has helped you out some.
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crizzle123 | October 7, 2007 at 2:43 am
Thanks Baykus. Today i bought six star muscle fuel professional strenth whey protine. It says to take one scoop with 4 ounces of water or milk, but i dont know if i should take one before and after i workout. sombody reply asap.
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Seth | October 7, 2007 at 12:03 pm
You can do both….
But you want to be sure and always do the one after a workout.
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baykus | October 8, 2007 at 11:41 am
crizzle, the current consensus is that you should be getting somewhere between 1-2 grams of protein per pound of bodyweight. What you need to do is keep track of how much protein you get in your diet, and adjust accordingly. If you’re serious about putting on muscle, you will need to have 4-6 meals every day (smaller portions of course!), and protein with every meal. Eggs, lean meat, tuna etc. are staples. What a lot of people do is have 4 solid meals, and 2 protein shakes each day.
You can start off by eating 3 meals a day as usual, but making sure to get protein with each meal. Then have one shake as a snack sometime, and another shake after workout. Keep track of your protein intake to make sure you’re getting enough!
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crizzle123 | October 10, 2007 at 2:42 am
ok Baykus thanks a lot man.
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Erick | October 13, 2007 at 2:58 pm
I heard that if you have too much protein in your body, you are going to put on weight like a cow.
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crizzle123 | October 13, 2007 at 11:39 pm
Baykus, on my resting days should i still take protein or should i not?
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baykus | October 14, 2007 at 10:39 pm
Erick: not really, no. Gram for gram, protein keeps you fuller for longer, and has fewer calories, than carbs (or fat, of course!). Whether you put on weight or not depends on how many calories you eat. It is entirely possible to eat a high protein diet that will not put weight on you. In fact, one of the key pieces of advice you’ll see on many weightlifting/bodybuilding boards for people trying to lose weight is to switch to a high-protein diet, and cut down on the carbs.
One important point to remember : if you’re not eating enough, as in getting enough calories, and enough of that in the form of proteins, you will not put on muscle! You need to be consuming more calories than you’re spending, or your body will not build muscle. There are some exceptions to this, such as the very first few weeks as a beginner, but in 99% of cases, if you’re not eating enough, you can spend 15 hours a week at the gym busting your ass, and you will not grow. Simple as that.
crizzle :
Yes, you need to consume the same amount of protein on resting days. Keep in mind that your muscles actually grow out of the gym, and not while you’re in the gym.
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baykus | October 14, 2007 at 10:53 pm
crizzle, erick, please see this post :
http://baykus.wordpress.com/2007/10/14/recommended-sites-for-training-and-nutrition-information/
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Seth | October 17, 2007 at 12:11 am
On the protein thing.
If you diet is right, and you are eating right, you will not put on weight like a cow.
If you are limiting your sugar/carb intake and putting in the protein in its place, that will help you build muscle that is also lean and toned.
I think you enter a state of “ketosis” I believe it is called…..and that is how the atkins diet worked and how people would lose weight, is because if you limit or completely drop out sugar, then your body will start going for the fat in your system to meet its needs.
I am not saying you should drop sugars, you find sugars/carbs in all sorts of good foods…..fruit/veggies.
So it is better to moderate your intake of carbs/sugars, fat and protein.
And if muscle is the goal, protein should be high on that list.
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Erick | October 18, 2007 at 9:05 pm
Hey guys…long time no post
I would like to say that the creatine thing is working pretty good for me…i see some improvements, but i have started to eat junk food which over powers any workout that i do.
i was wondering…it seems like when i see some junk food, i just eat it and cant stop….im not overweight and the key is..i dont want to become overweight. i weighed myself the other day and i was almost 150…which is almost 10 pounds heavier when i posted last. any suggestions on how to stop eating junk shit?
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Seth | October 19, 2007 at 12:39 am
Discipline……
Your body is craving carbs……if you are active outside the gym then that is why.
Try to get into a routine of 5 – 6 meals a day and stick to it.
Eat vegetables/fuits….not fun I know, but it is better than junk food.
Carrots, Brocolli, apples, bannanas, etc…..
Your body looks to sugars first for energy because it is easier to convert…..if you have fat to get rid of then limit the sugars and force your body to go get the energy from fat.
I am thinking you don’t have a lot of fat, so not a biggy.
If you put on 10 lbs. That could also be muscle…..muscle is heavier than fat.
But try to get a meal plan worked out for each day of the week….you can allow 1 day for a cheat day.
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Erick | October 19, 2007 at 2:19 am
What do you mean…like logging food for the day?
How can i do that and keep track of calories?
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Seth | October 19, 2007 at 10:48 am
Just get like a little note book or browse around for one on the web.
http://www.bodyforlife.com/nutrition/mealplan.asp
http://www.bodyforlife.com/nutrition/week1meals.asp
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Erick | November 1, 2007 at 11:46 am
Hey everyone.
I just got done with volleyball season so I am off the creatine for now and just doing regular workouts to get into shape because swim season is coming up. I’ll start taking it again in the swim season seeing as I have heard that swimming works almost all of your muscles.
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crizzle123 | November 18, 2007 at 8:33 pm
I just bought the six star performance nitric oxide overdrive. It says to drink 6 pills on rest days as a dietary supplement. What does it mean by that? Somebody respond back asap.
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Erick | November 20, 2007 at 12:59 pm
Directions: As a dietary supplement, take 1 serving (3 caplets) with an 8 oz. glass of water, 2 times daily. On days of your workout, take 1 serving 30 to 60 minutes before your workout. Do not exceed 10 caplets in a 24-hour period. Consume ten 8 oz. glasses of water daily for general good health. Read the entire label before use and follow directions
Intermediate and Advanced Bodybuilders Dosage Protocol
Up to 200 Pounds Over 200 Pounds
8 caplets daily 10 caplets daily
Take 4 caplets twice daily Take 5 caplets twice daily
That stuff is beasty
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Frank | November 23, 2007 at 2:53 am
hey baykus…..the body fortress creatine that I have says to take prior to workout and immediately after. Do I need to take it on the days I don’t work out?
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Gilbert | December 3, 2007 at 9:04 pm
Same question as Frank. Whats the point in creatine the days we aren’t active?
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Giant | December 13, 2007 at 11:54 pm
hey , i used Body Fortress High Performance Creatine for a month and according to my personnal experience it works really great it gives strengh , and i managed to gain 13.2 lbs in a real short period of time . u can email me on : mercury-roca@hotmail.com
i’ll be so happy to hear from you .
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Tim | December 17, 2007 at 4:06 am
Hey guys. Thanks for all the helpful info. I see this is kind of a dead post, but if someone could reply to me id appreciate it. I was just wondering… It says on the label to mix with juice or water, and since i can’t stand the taste (fruit punch flavor) i tried mixing it with OJ. surprisingly its not that bad. But i was just wondering it this is okay to do or not, considering all the extra junk already in the creatine to make it taste good/work better. Any help would be appreciated.. Thanks.
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ryan | December 21, 2007 at 1:44 am
i acualy just had my ma run up to the store an buy me some high performance creatine by body fortress i did take the whey protein by this company didnt see any differnece an id been on it for about half a year but i been on an off at the weight room i also use six star creatine caples suttf works great got my veins poppin out an gets me my pumps i need so is body fortress creatine really the good as people say
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Curtis | December 30, 2007 at 6:46 am
hey i just bought BodyFortress’ 100% creatine and was wondering when is the best time to take it before? After? of both?
also,when on off days do i take it?
does the stuff even work?
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Tyler | January 9, 2008 at 3:16 am
Hey i am 14 years old and i just started using this .. since im 14 should i reduce my intake of this stuff since it is recommended for people over the age of 18 years old?
well i was wondering do u have to eat healthly also .. or can you continue eating like normal?? and if you don’t exercise enough will you or can you get fat from it?
respond asap thx
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crizzle123 | January 12, 2008 at 3:16 am
@ curtis. Take it before and after. Also drink lots and lots of water. I would recommend 10 cups of 8 ounces daily. I took creatine for 2 months and gained 15lbs.
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james | February 3, 2008 at 11:07 pm
Hey i am 17 years old. 5 foot 8 and only weigh 115 pounds. I want to take body fortress creatine and protein but i have a question. Both the creatine and whey protein consist of 5.25 grams of creatine monohydrate. U said that the body can only process 5 grams. if i take both then it will be 10 so should i still take both. Also will creatine help me gain weight? i want to gain around 20-25 pounds in the next 5 months. One of my friends told me that he gained 30 pounds taking creatine just over the summer. could this be true?
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james | February 3, 2008 at 11:10 pm
o and i have been working out on and off for past year. But for the past 2 months i have been working out
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cisco | February 11, 2008 at 3:35 am
i have a question,how often should i rest my muscles?somebody write back asap.
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baykus | February 11, 2008 at 2:14 pm
cisco :
there’s no clear cut answer to this. if you’re just starting out, working out M-W-F every week is probably a safe option – google for rippetoe starting strength, and follow that.
other than that, this is highly individual. some people workout 6 days a week, using different body parts, so each part gets hit 1/week. this is usually too much for most people. others do 1 or 2 days a week, and grow fast. you need to experiment and see.
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Ryan | February 12, 2008 at 9:40 pm
I have been using N.O. Xplode(pre-workout) and CellMass(post-workout) for a couple months now…they have worked really well. I am gettin ready to finish up the N.O. Xplode and when I do I will be starting on the Bodyfortress High performance creatine. My question is would it be ok, and would it be beneficial to keep using CellMass after my workouts while using the bodyfortress creatine before?
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cisco | February 14, 2008 at 3:01 am
thanks alot baykus,ill do that,thanks for the advice
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Travis | February 27, 2008 at 7:52 am
ive been taking super creatine high performance body fortress fruitpunch for about 2 weeks and really havnt noticed any change on me i weigh 135 and bench 160 im also 15 i take 1 scoop of creatine in water before and after my workout and eat two eggs every day i dont know wat to do should i boost my amount to 4 times aday or eat more eggs lol please help me its for football
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Grant | March 7, 2008 at 8:16 pm
Here’s the deal:
First off muscle production takes a long time, taking this supplement won’t just make you boost up in weight and muscle mass. You need to make sure your lifting correctly, if you aren’t sure on what ‘correct’ is, I can add more on that later. Back to the point: This is a cheap protein with carbs because clearly it’s needed for the creatine to work, however, if you get a good quality creatine it won’t come filled with carbs because anyone who knows what they’re doing will be filled with carbs anyway to prevent catabolic processes (more important in skinny guys with low fat reserves.) So this is a cheap protein ’shake’ with little protein, that’s why it doesn’t tell disclose how much protein is actually in each serving on the bottle. If you’re big on working out, and know how to mix your diet and intake needs, then I would suggest getting each supplement individually, so you can carefully measure each one without over taking another. Again, if you need more info on this, I can submit that later. Also, Creatine is not the best protein to take after a workout because of it’s slow break down. It is, however, great to take before bed, since other proteins that are good for direct post workout, such as whey protein, break down fast (4ish hours) and Casein protein has a good break down base of 8ish hours.
If you’re just taking some extra protein to go along with short workouts (typically done by older people) then this is probably pretty good for you, however, if you’re younger looking to put on muscle mass and don’t get enough protein in your regular diet, then you’ll sadly need to not go cheap with your protein supplements for the best results.
Let me know if you have any other questions, good luck.
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Grant | March 7, 2008 at 8:40 pm
I stand corrected, it does infact say how much creatine monohydrate is in each serving, my mistake.
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baykus | March 9, 2008 at 9:01 pm
Grant, I think you’re confused. Creatine is *not* a protein like whey and casein. Protein is the main muscle building block, while creatine is an acid involved in getting energy to muscles. Specifically, creatine speeds up ATP replenishment in muscles. This generally means that it may help you squeeze out an extra rep, but it won’t really help you lift a heavier weight. Of course, that extra rep in today’s workout will help build more muscle, so the next workout you will be able to lift heavier!
If you eat right, that is! With enough protein. And I repeat, creatine is NOT a protein. See here for some more info, including other possible effects of using creatine: http://www.muscletalk.co.uk/article-creatine.aspx
The stuff you’re saying about taking creatine before going to bed is wrong too. You can take creatine any time of the day, it doesn’t really matter as long as you take the right amount daily. It will get stored in the muscles to be used the next time you workout.
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Grant | March 10, 2008 at 4:28 am
Wow..no idea why I was putting creatine in there, I completely meant Casein…akward..
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Grant | March 10, 2008 at 4:29 am
And I suppose I should add…I do not promote creatine use due to the fact that there isn’t enough research on it, and it’s benefits aren’t all that well weighed.
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ryan | March 20, 2008 at 11:24 pm
every bit of research they have done has shown positive when using creatine but like evrything in life if you use it to much your body will have issues
loading phase – not required , gimmick to get you to use more ,
cycling – best way to see some serious gains and give your body a break..read the labels!!!!!they put the instructions on there for a reason
majoirty of the brands needs iso approval so they should all be good quality , but some companys spend more on re-seartch than others…
i try stick to all the same brands and stack up to get the best benifit….but like someone mentioned above ,they are just supplements…..you need to do all the hard work
so get off the pc;s and down the GYM….NOW
ha ha
156.
Eric | March 21, 2008 at 4:23 am
Hey!
I am 5 2 about 120 lbs! I lifted in high school and wrestled so I was in great shape and looked great till I had a blood clot and I had to take blod thinner for over a year now.
Im off blood thinner now but I want to gain my size back and more as well as weight since its hard for me to gain weight. Well I bought the wall mart creatine due to a tight budget. Will it help me get large and larger again without giving me a potbelly as I work out? I want to gain size any suggestions?
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Grant | March 22, 2008 at 1:57 am
Well, it’s true that most research is positive on it….not enough research though. Creatine is very hard on kidneys and livers. Also, there is much arguement over whether or not you need a loading phase or not, which is extremely hard on said organs. Also most recomment taking it only for so many months then having to take time off so they get a rest. I personally say take it after work outs, but be careful…and watch the research.
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Grant | March 22, 2008 at 2:02 am
Eric, Creatine essentially will give you a bit of size because it’s a natural substance found in your muscles and helps them retain more water. Obviously you won’t end up ripped or huge from that small amount of water. But the main purpose of creatine is it can help in doing a couple more lifts in your reps…nothing major, but if you’re in a competition, it could be the difference between a 3rd and 2nd. This is accomplished mainly by decreasing the burning sensation you get when lifting caused by lactic acid in your muscles.
That said, to gain, push yourself hard and get the right amount of protein, that’s essentially what it comes down to.
Good luck pal.
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Greg | March 26, 2008 at 12:33 pm
in the loading phase its 4 srevings for 5 days yeh? well with th body fortress stuff thers a scoop. is 1 scoop 1 serving??
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Tyler | March 27, 2008 at 7:56 pm
how about taking hydroxycut to help lose weight and taking this creatine?
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Tyler | March 27, 2008 at 8:35 pm
also i didnt know if you were suppose to cycle creatine in and out…. such as take it for a month… stay off for 2 weeks and then again another month…. off 2 weeks? what you all think?
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Jake | April 3, 2008 at 3:18 pm
With creatine you are suppose to cycle six weeks on and two weeks off.When you go back on you should do the loading phase again.
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Grant | April 6, 2008 at 5:24 am
Hydroxycut…bad idea, not well studied…could turn you into a hamster, who knows…And yes, one scoop is one serving, the serving size is on the the back of the bottle. And he has the cycle correct, but the problem is those loading phases as I’ve mentioned are hell on your kidneys and liver, I still say the results you get from Creatine aren’t worth it unless you’re in a weight competition and need that one extra rep or something like that.
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Liam | April 11, 2008 at 9:27 am
I got some fruit punch body fortress high performance creatine powder around about last sunday i think from H&B for a fiver, i’m not expecting much because it is so cheap but im open minded about it an it tastes great a cross between sherbert and amoxicyllin haha(i think thats how you spell it)
i think value for money it can’t be doing that bad even though i havent felt any effects yet but i think thats to be expected when im only just getting to the end of my loading dose period.
Just remember that just taking the creatine powder wont do much, you still have to eat enough fruit and veg and meat etc. a day and try to drink about a gallon and a half of water a day, so scrap anything else you drink like a cuppa tea in the morning and replace it with a pint of water:) and ofcourse you need the exercise aswell haha good luck
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Ze Pequeno | April 14, 2008 at 8:15 am
this shit is awsome…my first week nd im fucking ripped…i feel like a super sain
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Robert Mac | April 25, 2008 at 12:30 am
i lost my scoup, what would you compare the scoup to? Is it like the scoup that comes in instant tea or something? I’m not real good with grams, so i wouldn’t begin to know how to estimate how much it should take for 8 oz of water.
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Mateo | April 25, 2008 at 3:06 am
Can u take Super Creatine High Performance as well as 100% Premium Whey Protein at the same time??
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Rico | May 22, 2008 at 6:26 am
So i’ve just started taking the “Super Advanced Creatine High Performance” and i was wondering if it helps gain muscle but also can it help lose weight as well? Like i know that its going to make me gain weight in muslce but will it help me lose the inches at least?
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carlos | June 12, 2008 at 5:52 pm
creatine is one of the most popular and most researched supplements available.
all the info you need about creatine, what it is, how it works, how to take it, can be found here:
http://www.bodybuilding.com/fun/bbinfo.php?page=Creatine
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Taahir Jassat | June 23, 2008 at 9:25 pm
seriously…creatine isnt about feeling energized man….
it allows ur muscles to pump out 1 – 2 extra reps due to the extra creatine available to ur muscles….
for some people creatine doesn not work, as there body cannot store the extra creatine….
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budman | June 24, 2008 at 5:15 pm
My first venture into creatine use was with Body Fortress Advanced Creatine. I had been losing weight as I wanted because I had excess bodyfat. Shortly after starting B/F creatine, I quickly gained about 10 lbs. but my bodyfat continued to decline. I also enjoyed increased energy. Yes, for me, my energy level did go up as did my strength and muscle size, and rapidly. I am not wild about the fruit punch taste so I changed to a well-known manufacturer’s micronized creatine (without any “sides” added) and saw lesser results. After I finished the micronized, I went back to the B/F creatine and have been extremely happy – with results like I originally enjoyed. Thus, I am hooked – I can overlook the taste for the results.
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waj | July 16, 2008 at 10:50 am
Hi, i have just bought creatine caps from H&B for £8. my question is will it work for me as im trying to lose weight and build lean muscle.
When i was 17-22 i was skinny and didnt seem to put on any weight at all even after trying protein products and weight gainers etc. Now i am 27 approaching 28 have been married for 5 years(personally i think this is the best way to gain weight!) i am about 12st 6 give or take a few pounds. i havent done regular exercise for as long as i can remember and the worst part i have a lot of fat around my belly and not much fat anywhere else. I want to lose this and get ripped up, at the moment i have Creatine Caps from H&B and also tribulus terrestris and ZMA all of which are body fortress brand. what should i be taking? and how? what else should i be doing ? any help is greatly appreciated
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Tonya | August 18, 2008 at 11:07 pm
I just brought super advanced creatine high performance for 12.99 from target… anyway i was wondering if u see any results in the same day or will it take time???
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jacek | May 3, 2009 at 12:33 pm
lol
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Tonya | August 18, 2008 at 11:09 pm
Also should i take protein as well or is this enough?
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Dion wyton | September 15, 2008 at 11:44 am
Creatine is not supposed to give you an energy buzz it is supposed to allow you to train at a higher intensity without getting the build up of lactic acid in your muscle and once the muscle has been damaged during a training session it is suposed to help the muscle heal at a higher rate therefore allowing you to train harder the next time aswell. If you want something that will give you an energy buzz i recomend no xplode.
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kendrick | November 14, 2008 at 1:56 am
how do i use creatine and what does it work on.
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marcrino2210 | December 27, 2008 at 1:09 am
jak stosowac wyzej wymieniona kretyne w dni nie trningowe
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adam | January 13, 2009 at 11:27 pm
is it okay to take creatine and then protein shakes straight away or should i wait a few hours?
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martin | January 24, 2009 at 6:16 am
i just got the super advanced creatine by body fortress and i want to get the best results fast….i have been working out hardcore without using anything and i want to kno how much to take on the loading stage….i wanna bulk up….it says its 48 grams per scoop…wat does that break down to creatine wise?
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Tom | January 27, 2009 at 12:19 am
Hi, i was just wondering could you tell me whether this winning whey’s Whey Protein Isolate is any good if any of you’s have ever tried it ? Don’t no anything about this stuff.
Thanks
182.
Cody | March 17, 2009 at 3:23 am
I am new to creatine and i am wondering if i should take a protien suppliment with it. i have used body fortress whey protion and thought i could try creatine. so any suggestions and pointers are appreciated
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Ted Burrett | April 22, 2009 at 8:08 am
Not that I’m impressed a lot, but this is more than I expected for when I stumpled upon a link on Furl telling that the info here is awesome. Thanks.
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Dan 'Creatine Fiend' Healy | April 23, 2009 at 6:24 pm
GAAAHHAHAHAH!!!! MORE WEIGHT!
After just buying it at Holland and Barret recently i realised my life was about to change. Im more ripped than the hulk. coming from a skinny 180 pound wimp, ive gained more then just weight, ive gained a life, a girlfriend and a new wardrobe. I’d reccomend this to any other wimps in similar social predicaments.
Hit me back, IF your strong enough………
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chris | May 19, 2009 at 12:05 am
Hi, I’ve just bought super advanced creatine high performance (body fortress). I was wondering On the item it says to take for adults– 1scoop (48g) with cold water or juice 6-8ounces, before workout, and ppl under 125pds take 1scoop after workout immediately. I have a couple questions.
1. How much water are we suppose to mix w/ 1scoop (48g) powder. Because, 48g seems like a lot for just taking in 1cup of water, and a lot of ppl say drink a lot of water with it. I’m confused.
2. Would you recommend on taking super advanced creatine high performance (body fortress), and 100% premium whey protein (both same time). A friend told me to only take the creatine for now and see how that goes then when that’s gone get the protein next time.
Thanks,
chris
186.
Beast | May 22, 2009 at 5:29 pm
Hi I have a few questions.
–Is 16% body fat a lot?
–Is weighting 140-150 normal/average for 5′9″ ht.
–Is 14inch biceps considered small/average/big, at 5′9″ ht and between 140-150pds
–I go to the gym about 4 days a week. I am trying to get more definition, NOT super big. If I purchase creatine, would that help me get more defined? Or would whey protein be a better choice? Or both?
Thanks
187.
Beast | May 24, 2009 at 7:23 am
I really hope I can get an answer asap. I’ve just bought the advanced creatine. I am having trouble understanding the directions though.
It says:
–Take (1)scoop (48g) w/ water/juice before and after workout, ok… now it comes with a scoop… Do I just get (1) FULL scoop with that scoop and that is (48g)?
188.
Manuel | June 12, 2009 at 5:57 am
Yes, 1 scoop is 48 g.
and the directions say mix 1 scoop (48 g) with 6-8 fluid ounces of cold water or juice.
you have to consume before your workout.
and on non-workout days take 1 scoop (with 6 or 8 ounces of water) with your breakfast.
it is recomended that you take half a gallon of water during the day. or even a little more.
189.
Bobby Sands | July 25, 2009 at 1:04 am
Hell, first of all, you should perhaps work on making your brain bigger.
190.
c matt | July 24, 2009 at 8:59 pm
Tip:
Save the scoop from the last tub until you find the new scoop. I found out the hard way.
191.
RatedAlloy | August 2, 2009 at 4:23 am
Hey everyone i have purchased body fortress advanced whey protein and i have gained 10 pounds just in the first month i also have the creatine from them as well, i have no complains; its cheap and it works for me. after my workout i just take 3 scoops roughly 80 grams or so and creatine b4 and after workout. i was 140 when i started and am 153 my goal is 160 and ill try to maintain it that way. i will report back when i remember cya.
192.
sam | August 19, 2009 at 6:25 pm
i have just purchased the body fortress creatin caps (700mg) the thing is i onley weigh nine and a half stone and was wondrin should i put on more weight before i start taking them or will this be ok ?
193.
BU | September 23, 2009 at 7:18 pm
I tried a serving of my son”s supply prior to running. I run up to 1/2 marathon distance and was amazed at the added energy and endurance on my runs. I just bought my first cannister of my own since I used a lot of my son’s. I do lift weights but not to build mass, just to stay toned. I can’t speak to the muscle mass aspect but for endurance I saw a huge gain.
194.
JUANJO | September 28, 2009 at 9:09 pm
I’ve gained sexual enhancement with creatine,my cock gets harder and lasts erected for long periods of time.
Maybe because the muscles get energy with creatine and the dick is a muscle.
195.
David | October 3, 2009 at 7:48 pm
Im thinking about buying creatine and i understand all the effects it can have while working out but what about when you want to stop for example i weight 8stone and a half im trying to get to about 10 and abit when i do get there i will stop using creatine will this effect me in any way? i will still be attending the gym 4 times a week but just without the creatine.