Chevy350TPI

Pretty sure I have the music a little too loud in my office right now. Another night spent in my office. 9:25PM right now, it'll be nice to be home by 10.

I must have missed something ...

Same here - I'm freezing my ass off. Walking from the truck to my office or house is more than enough.

Should notice some nice improvements First GM product that I have seen without rusted-through floorboards.

I've been really busy ... I had to teach a personal training course this weekend. I'll get some more fat-loss specific stuff up soon.

Finally bought myself a cooling pad for the laptop and a Seagate external HD.

I'd be tempted to just do an 8" or two and keep it real basic with a single amp.

We are going to get raped over the next couple days as well.

The word cute comes to mind. Although, I will admit, they are fairly run to rip around in. You did swing a pretty sweet deal with the Silverado trade and payoff though

Nice to have you here, ANT!

Kent bought a Miata. Finally got in touch with his true personality.

Chill out and settle down.

Don't do drugs.

Get well soon, Kent!

That would be the ultimate Rick Roll... The Steve Roll. I'm still trying to comprehend what that would be like

Thanks for all the information, it is definitely being read (and re-read so i can really figure out what its saying) and is exactly what I wanted to learn about supplements. If you want to skip the type and link me somewhere feel free to. I'm not even close to being done yet - I have lots of information for you and everyone else. I really have no problem shedding light on the subject. I hope people find it useful and don't hesitate to ask questions if they don't understand something or want more information. Unfortunately, I can't 'link' you to my brain - this is why I'm typing for you

The first thing you are going to want to likely do is shed the fat and then see where that puts you weight wise ... then worry about bulking up a little bit. A good chunk of the weight you will take off right from the get-go will be water. You're already on the right track with what you posted above! If you want, I can put up a sample tracking of what I eat in a day for you to gauge what six meals a day looks like.

I have no idea who that is, Jim.

Tired of typing the workout thread for now.

Back to creatine for a moment ... Regarding the negative health effects ... Studies have shown that 20g of creatine consumed for five consective days had zero effect on plasma creatine levels, blood pressure, renal function, or creatine kinase efficiency/activity. Furthermore, long-term creatine use has had no effect on a healthy individuals tubular reabsorption, glomerular filtration rate, and membrane permeability. Naturally, as aforementioned, problems can, and may very well would, arise should an individual with renal problems consume large amounts of monohydrate. Another interesting note regarding creatine is that if you do supplement with it, you should cut caffeine out of your diet. Caffeine has been shown to negate any ergogenic effects that creatine supplementation can give you. All in all, there are about 11 or 12 popular studies that have shown that supplementing with creatine monohydrate has no benefit. These studies do not give any reasons as to why this may be, nor have they been able to repeat the same study and achieve the same results. Maybe I will get into how nutrition + fitness training effect weight loss later on.

On to protein ... Typical Joe/Jane who goes to the gym probably does not require any sort of protein supplement in order to meet their goals of being fit and healthy. Their diet is probably adequate and they are getting enough protein in their diet as it is. Carbohydrates are by far the most important nutrient we need to worry about, but more on that later on. Athletes, however, may require supplementary protein. Aerobic endurance athletes generally require slightly more than 0.8g/kg of body weight and can go as high as approximately 1.5g/kg because they will eventually use protein as a fuel some time later on in their endurance event (Lemon, 1998). Consuming huge amounts of protein as a sedentary individual can lead to negative results. As an athlete, the excess protein is broken down and the nitrogen is excreted as urea. The ketoacids which remain are used directly as energy or, via gluconeogeneis, converted to carbohydrate or fat (body fat). If you have kidney problems, do not consume enough fluids, or have low calcium levels, it is not wise to consume above 4g/kg

Further on the creatine topic ... Fox (2006) states that the renewal of ATP is so critically important that an athlete may decide to supplement with creatine monohydrate or another form of the product. Athletes supplementing with creatine monohydrate have shown increased intramuscular phosphocreatine levels ... 15%-40%. Furthermore, Fox states that this increase in PCr can improve muscle mass and lead to an increase in strength and subsequently performance. In the near future we will see athletes who have been abusing (consuming 20g+ per day of monohydrate for extended periods of time, for example) come up in studies where this has ultimately led to liver and/or kidney damage. Moderation is key. 2-5g per day (well within the recommended dosage) should not be a problem for the vast majority of individuals. As always, we recommend visiting your physician or nutritionist to ensure you do not fit into a special population unable (or shouldn't) to supplement with the product. Earnest, Snell, Rodriguez, Almada, & Mitchell (1995), Greenhaff, et al. (1997), Kreider, et al. (1998), and Maganaris & Maughn (1998) all found that supplementing with creatine monohydrate significantly boosts performance and intracellular concentrations of creatine phosphate. With their articles being published in the Journal of Applied Physiology and The Medical Journal of Sports Exercise, for example, their studies are not taken lightly and have been subject to (failing) scrutiny. A typical individual will consume roughly a single gram of creatine per day. The body will synthesize creatine if roughly one gram is not ingested. Twenty grams per day has shown to increase total muscle creatine by approximately 20% (Birch, Nobel, & Greenhaff 1994). An increase of this magnitude can increase performance while exercising by 5% to 7% (Greenhaff, et al. 1997). Twenty grams of creatine is equivalent to roughly ten pounds of uncooked steak. Not all individuals will benefit from creatine. Some people are just non-responders. Of note should be that carbohydrate intake can dramatically increase muscle creatine uptake by more than 50% (Greenhaff & Casey 1997). Hultman and associates (1996), as well as Kreider and colleagues (1998), have demonstrated that the paralleled weight gain may or may not come from changes in hydration status.

To take care of the creatine issue right now ... The phosphagen system provides ATP. In the muscle, ATP is found near the myosin filament heads so it is readily available for the sliding filament theory cross-bridge step. Powerful and quick movement demands are taken care of by the phosphagen system. When you exercise, you do not deplete ATP in proportion to the requirement for that ATP - ATP hydrolysis produces ADP, inorganic phosphate and H+. These products react with creatine phosphate (CP) to re-form ATP. With a higher concentration of CP in the muscle (creatine supplementation), ATP can be provided more immediately versus having a lower concentration (Volek & Kraemer, 1996 and Volek, Kraemer, Bush, Boetes, Incledon, Clark, & Lynch, 1997). I have much more to add on the topic but it's time for work. I will add more later.

Creatine isn't a waste - it does more than simply "give u water mass in ur muscles." ... essentially that is just a side effect. Protein/weight gain supplements are safe in moderation and under controlled use. Don't bullshit anyone. I do not know what school you are going to and learning this information, but it's a dog shit school. Take an English class while you are at it. It is people like you know run your mouth plastering false information all over the place that ruin the industry. I should honestly ban you for spewing such nonsense on this message board. I'm completing a PhD in Kinesiology/Exercise Science and teach nutrition, health and wellness, exercise physiology, human anatomy and physiology, biophysical foundations of human movement, theories of strength training, and resistance training for health and performance ... as well as supervise two graduate students completing their thesis on various topics. I hold my CPT and CSCS through the NSCA as well as ADV-PTS, SCS, PFS, OAS, and NWS through Can-Fit-Pro, where I am also a Pro-Certified Trainer. I'll take care of this later on.

And unfortunately 98% of it is incorrect or meaningless to individuals training for things other than bodybuilding.