How much creatine and whey should I be taking?

d0nkaments · #1 07-09-2007, 03:11 AM

I just ordered:
-SizeOn Wild Berry Punch by Gaspari Nutrition (Creatine)
-ON Gold Standard Dietary Supplement, 100% Natural Whey, Chocolate Flavor

I'm 6"1 and weigh 210 lbs. in fairly moderate shape (I can run 1-2 miles without being super tired). I have some body fat that I am trying to get rid of while building some muscle as well.

I go to the gym every other day, but I have no idea how much whey and creatine to take, and also WHEN? (Pre, during, or post workout).

I work fulltime so my daily scedule is:
Wake up at 7AM, have a protein shake and go to work
Eat a sandwich at Noon, (multi-grain bread turkey sandwich and roast beef once in a while)
Eat a light dinner at 6pm (light carbs)
Gym at 7
Eat another meal at 9pm (within 30 minutes of the gym) usually heavier in proteins.
Sleep at 12.

What do you guys think? If you need more information just let me know. Also, should I be taking anything else or changing anything? I appreciate it.

Ponies · #2 07-09-2007, 03:29 AM

Eats some carbs with the shake when u wake up and take a shake + some oil (flax,fish) before going to sleep.

Theres 2 types of creatine, one of them u load up on and take 5-6 servings per day for the 1st week then once a day, the other u just take 2x per day. Apparantly what u bought says to take 1 serving a day so I would just do that, though u usually load up on creatine monohydrate I think, but I dont know about all the added junk to what u bought.

mattnxtc · #3 07-09-2007, 09:58 AM

Generally its harder to add size while cutting so just remember that. The best thing would be to look to cut while maintaing your strength.

The whey all depends on how much other food your eating. Genearlly try to get at least 1 gram of protein/lb of weight. Use the whey to make up for what you couldnt get otherwise.

d0nkaments · #4 07-09-2007, 10:27 PM

ok, thanks. even have the oil before i sleep? will that result in weight gain? i dont want to gain any more, just cut while maintaining muscle.

thirddan · #5 07-09-2007, 10:47 PM

[ QUOTE ]
ok, thanks. even have the oil before i sleep? will that result in weight gain? i dont want to gain any more, just cut while maintaining muscle.

[/ QUOTE ]

whether or not you gain weight from the oil will depend on how it fits in your total caloric diet...if you go over maintenance it will cause weight gain, if you are still under maintenance after the oil you will lose weight...

i don't use udo's, but i take 1.5tbs of flaxseed oil in my pre-bed shake...

mattnxtc · #6 07-09-2007, 10:58 PM

I wouldnt think that taking the oils will cause you to gain weight. Generally they are pretty low calorie and the fats that you will gain from it will benefit you so much in the long run. I just wouldnt stress the calories from this.

d0nkaments · #7 07-09-2007, 11:00 PM

thanks for the solid advice.

so starting next week i will be taking creatine for my workouts, and whey daily as well as fish oil.

my goal is to drop to below 200 while maintaing/gaining muscle before september sept. 9 (2 months exactly)

i go to the gym every other day and the days im off i run 1-2 miles.