Gym

It's definitely good value, £36 gets about 2 month supply at 2 shakes per day, even longer if you're only having 1 shake/day.

 

Pretty good i reckon but shrugs and lat pulldown are back exercises for me, even though they involve shoulders

 

Best off just getting plain protein with creatine, and then add glutamine if you want recovery, but its not essential. Just have a good diet and use protein powder immediately after your workout

 

i'll be doing 2 a day.

gona start when i settle into my new gym and routine

 

I might buy creatine seperately to that and have it in my morning shake

 

Oh *, just looked and got that wrong. Was meant to write traps instead of lats with the shoulder, and I do my lat pull downs with my back!

 

Theres only 30 servings in that tub, as a serving is just over 60g, therefore that would only do a month at 1 a day, quite expensive really

 

I've been buying it for about 6-8months and it lasts 2. For an all-in-one with the results it gives you it's good value.

 

How much do you take?

 

Monday:
Back:
Assisted Pull-ups 3 x 10 reps Pulley Bar Shrugs 3 x 10 reps Lateral pull-down 3 x 10 reps
Low row 3 x 10 reps Lower back extension machine 3 x 10 reps
Triceps:
Dips 3 x 10 reps Pull-downs, 10 reps Rope overheads 3 x 10 reps
Abdominal:
8 Minute Abs
Wednesday:
Chest:
Machine Chest Press 3 x 10 reps
Incline Bench 3 x 10 reps/ Decline Bench 3 x 10 reps- (Alternating by week) 3 x 10 reps incline fly
Press-ups sets of 12 until fail 3 x 15 reps of Chest Press Machine, burn set
Abdominal:
8 minute abs
Friday:
Shoulders:
Shoulder Press machine 4 x 10 reps, One 20 reps burn set
Side raise 3 x 10 reps each Shoulder/ Front raise3 x 10 reps each Shoulder- (Alternating by week)
Legs:
Smith Squats 3 x 10 reps 3 x 15 reps leg curl 3 x 15 reps calf press 3 x 10 reps leg press
Abdominal:
8 minute abs
Saturday:
Triceps:
Skull-Crushers 3x 10 reps Overhead extension 3 x 10 reps
Biceps:
Seated arm curls 3 x 10 reps, on each arm Preacher curl 3 x 10 reps each arm



thats mine now

 

I will probs have a serving of 30g and a good meal

 

Iv started taking protein, 1 when I wake up with water, One as soon as I finsh my workout with water & one with milk before I go to bed. But im going to buy creatine. When is the best time to take this, As soon as I finsh my workout ? Mixed in with my protein, Or wait until I get home around 15 minutes later and take it on its own, If so is it best to take with water ?

 

2 per day, 1 just after training and 1...whenever i'm thirsty really.

 

People have been advising me in here to take it mixed with yer protein drink as a before shake only mate. Not sure about serving suggestions or mixing recommendations.

 

Take creatine whenever really. Its a * to mix so its best to mix it with protein

 

So you recon just take it when im taking my protein then ? When I wake up & before bed ?

 

i have been told it is better only in yer before-workout shake

 

Creatine (i've always thought) was for pre-workout as an energy drink/muscle stimulant...type thing. NO Explode about 30 mins before the gym gets good results.

 

As far as I understand it, it doesn't really matter when its taken as its stored in your muscles

 

*2