I'll try to answer that
That was just a home routine, I found it lazy to keep it going that eventhough I had a decent definition.. I needed more weights. It's not really a gym, it's where I go, garage I have but I have some equipment there and a lot of weights. So yea, it's basically like a small gym as I do pretty much everything that I need. So far it's going good, results are great. It's just that I pause way too much.. sometimes due to lectures and exams and sometimes due to illness and even injuries, but I had really long pauses.
As for bulking, eh... I have no idea. I wanna see if bulking/cutting works. The more stuff I read the less I know, so I wanna experience it on myself and see what happens. I don't think it's gonna be a 'dirty bulk' but yeah I'll start getting extra calories and gain some weight. There also one more reason why I'd like to do it, I wanna see how I look when I'm 'big'. But I'm not planning to be a fat ass. Eventually I'll cut it off, but I think I'll keep this up for a pretty long period.
And as for creatine... Well, there's no scientific fact that proves how people need anything more than 70-80gr of protein in order to get better results, so IMO it's just a waste of cash to go with Whey, I'll try to get my protein through food which is the best thing anyway. And out of other supplements I think creatine will help me get better results during the period. And it's not that expensive I think, but that's still in a waiting and thinking phase.
Are you still going btw, results, anything?
One more question for those who have experience: Have you ever tried caffeine pills? Effective, anything?
there isa scientific fact
when you train, you cause microtrauma, and the body needs to repair it.
tissue, made from protein, made from amino acids
to synthese the protein, we need any combination of the 20 diffrent amino acids, and the synthesis stops when you run out of one of the needed amino acids. this is called the limiting factor
whey, does a few things
-for a start, it has all the amino acids that are potentially limiting, in a good dose.
-it contains the essential amino acids, those are the ones you cant make urself, u need it from another source (meat)
-its absorbed by the body alot faster then regular meat, and allways has the right combination of amino acids
because of the massive amount of muscle to repair, big powerlifters and bodybuilders need over 200-400g of protein per day (50% comming from whey/cassis) to keep recovering from microtrauma and growing.
creatine ? body uses atp to fuels the muscle. we cant stack atp, but we can stack creatine, by breaking creatine, we can regenerate atp.
the body had natural deposits of creatine, depending on the meat you eat they are large or small (vegetarians, up to 55% smaller)
you eat creatine 5g (monohydrate) each day to increase the size of the deposits.
having muscles overflowing with creatine after intake, will have a hydrating effect, making them look a bit harder and better shaped.
after 4 weeks, the deposits are at maximum peak. you can take a 2 week brake, to lessen the stress on kidneys.
creatine is best combined with the following
-beta alanine.
creatine breakdown, causes drop in acidity (pH) in the muscle, causing muscle failure. beta alanine, promotes the synthesis of carnosine. this is like a sponge for the H+, buffering the pH, keeping the mucles longer at the desired pH.
beta alanine boots the effect from creatine, and causes longer sets
-citruline malaat, arginine
low dose needed, these products speed up the regeneration of atp, allowing longer sets