1. Depending on your bedtime, I'd say latest, have a snack 1-2 hours before sleep. Don't go to bed after a heavy meal.

2. Creatine, always follow the recommended daily dosage. However, as for long term usage, since creatine is relatively new (Last 10-15 years) on the market, and there is no definitive proof on long term effects (esp. kidney/liver damage) I tend to do 6 weeks on 6 weeks off.

3. The difference? Preference mostly, some people prefer early morning workouts (I do), some people prefer midday, others prefer evening. Although, if I remember correctly your testosterone levels are highest just after waking which "could" help your workout.

4. YES. Never do weights on an empty stomach, best case scenario you wont lift/perform as well as you usually would, worst case scenario you could end up fainting/throwing up whatever you have left in your stomach.

5. The instructor in me wants to say yes, but in practice, probably no. I mean, it's good to raise the heart rate and get the blood pumping, but you can do that just as easily with a few quick warm up weights sets. Proper stretching and joint mobility exercise both before and after are very important though.

What kind of cardio are you doing? Try mixing it up a bit with swimming, cycling, running. As well as doing some weights, not necessarily OMG ROID ARNIE WEIGHTS, just low weight high reps exercises for the whole body. All else I can suggest is that your body has adjusted to your training regime somewhat and your training is obviously still improving your cardiovascualar endurance, but is maybe not entering fat burn mode. At a higher heart rate (about 80-85% of maximum heart rate), you do burn more total calories, but at a lower heart rate (60-65%) you burn a higher percentage of fat calories (from fat tissue). So essentially, what you need to do is maintain a heart rate of about 65% of your maximum (maximum being 220 minus your age = ~200), so you want to be maintaining ~120-130 Beats per minute, for longer periods of time, up to an hour/90 minutes.

Hard work, good diet, and some good genes.

Yeah, I changed my career goals

lordy:

1) It actually DOESN'T matter when you have your last meal, of course as long as it's not 3 pizzas and some hamburgers, since all calories eaten above your need will be stored as fat, no matter if you ate right after you got out of your bed or if you had your last meal lying in your bed.

as an additional information, ever heard of Intermitten fasting? rly easy to explain:

, where you actually can end up eating only right before going to bed. It's a very successfull type of diet, just google it, it's not only good for exercising but also for your health.

just google it, you will be surprised.


2) owen, "six weeks on and 6 weeks off" doesn't answer his question, he asked about the daily dosage.

well lordy, there are many different theories on this subject, like for example:
- some people intend to reduce the amount of creating on every training day, like 5-4-3-2-1 tea spoons
- other people take creating in periods of time, like owen said, they do about 20g to 30g every day for about 3 months and then take a break, since your body will stop producing it's own creating, which isn't that bad since it will start producing it again from the day on you go off creatin. They also make a break because after a while because of the "negative growth", after a while using creating you will "max out" your muscle cell, so the creatin won't have any effect.

-the most common, maybe event the best, dosage of creatin is to take creatin every day, no matter if you're training or not, the only different is that you should take 10g to 15g on the days you train and 3g to 5g on the days you're not training. (which is what i'm doing at the moment)

3) there's only one thing to say, early morning training is what you shouldn't be doing. In the morning your muscles, tendons and ligaments aren't warmed up, the chance to get injured during the training in the morning is very high. Apparently the best time to train is between 4pm and 7pm.

but if you do want to train in the early morning, you should wait at least one hour after waking up before you start training and due to the high lost of the fluids during the night, you should drink 1l water before training.

4) easy, last meal should be about 2 hours before training. If you do get hungry, try dextrose. It's because your body will be too "busy" with digestion and you WILL lose some energy.

5) you don't HAVE to but it's highly recomended, to get get your blood cinculation going.



Jayson:

it DOESN'T matter what kind of cardio you do, the important thing is to keep your heart rate at certain level for AT LEAST 30mins. And there is no such thing as spot-fat-reducing, i mean you can train to lose fat only from a certain part of your body. At first of all arms/legs will get fat free, next is chest and ass, the first place fat to be stored and the last place to be burned from is your belly.

just check this out:

 
--------------------

Fap more, HTH
 
--------------------


Old awards wat
Most Mature & Most Honourable
Most Dedicated|IRC Freak|Best Emeritus
Placeholder lolz

why not?
 
--------------------