June 27 , 2009- 3 Week Complete
Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.
Statistics
Height: 5’11
Starting Weight: 201lbs [B]Current: 204.1 lbs [/B]
Starting Bodyfat: 8.5% [B]Current BF 8.5%[/B]
Starting Waist: 31.5 [B]Current Waist 32 inches[/B]
Starting Arm: R18.25’’ L18’’ [B]Current R18.4'', L 18.2"[/B]
Starting Quad: R27’’ [B]Current R27.25''[/B]
Original Lift Statistics
Bench Press: 275x8, 275x7, 275x6, 275x6
Chin Ups: Bodyweight x 12 , Bwx11, Bwx8, Bwx8
Lying Hamstring Curl: 120x12, 120x11, 120x11, 120x8
Dumbell Shoulder Press: 85x12, 85x8, 85x8, 85x7
Close Grip Bench: 225x12, 225x8, 225x6, 225x6
Barbell Curl: 115x10, 115x10, 115x10,115x9
Squats: 275x12, 275x11, 275x11, 275x11
[B]Week 3 Lift statistics
Bench Press: 280x8, 280x8, 280x8, 280x8
Chin Ups: Bodyweight+5lbs x 12 , Bwx11, Bw10, Bwx10
Lying Hamstring Curl: 125x12, 125x12, 125x12, 125x12
Dumbell Shoulder Press: 90x12, 90x8, 90x8, 90x8
Close Grip Bench: 230x12, 230x8, 230x8, 230x8
Barbell Curl: 120x10, 120x10, 120x10,120x10
Squats: 280x12, 280x12, 280x12, 280x12[/B]
[B]REVISED DIET[/B]
MEAL 1:
*6 whole eggs
*[B][U][I]1/3 cup[/I][/U][/B] oatmeal (raw)
MEAL 2:
*50g Whey Protein
*1scoop Waxy Maize
*1tbsp Extra Virgin Olive Oil
MEAL 3:
*7oz Lean Protein(cooked)
*1tbsp evoo
*½ cup nuts
*[B][U][I]1/3 cup[/I][/U][/B] (cooked) RICE (brown)
*1 cup veggies
MEAL 4:
*Repeat Meal 2
MEAL 5:
*7oz Fatty Protein (cooked weight)
*1tbsp Evoo
[B][U][I]*1/3cup (cooked weight)[/I][/U][/B]
*1 cup veggies
MEAL 6:
5 whole eggs
PWO SHAKE:
*50g Whey Protein
*1scoop Waxy Maize
[B]NOTES[/B]
I kept the same weight amounts on the compound lifts im charting this week. However, i managed to beat my last weeks rep counts on nearly all sets. Again, the cardio proved easier as far as endurance. I have gained about 4 lbs so far in 3 weeks since starting the creatine. I want to be realistic when thinking that the majority of it is lean gains, however, one can not expect to continue to gain almost a lb of muscle/week naturally. What i have decided on doing this week is dropping my carbs a bit. Above is my revised diet with the carb changes in bold and underlined. I will attempt to raise all my weights by 5lbs on my compound lifts. Since i have not changed my diet in about 8 weeks it will be interesting to see if my stamina and strength still progresses despite the lower carbs. Perhaps the creatine will supplement the carb reduction?
