I have done my research, understand how creatine works and the unknown long term side effects. I've done protein shakes and have seen little results. But will creatine help me get what I want, a more toned, male model type body? Like some say, does it make you face look thicker, fatter? I am looking for the best results in a two month period so I dont know if bulking and cutting would be right for that.

Throughout highschool I played football (QB, TE, OT) and weighed a maximum of 205 lbs, 6'01. I've been around people who have been taking creatine and never was able to (my parents wouldnt let me). Since then, I managed to dislocate my shoulder and stop working out (golf is my primary sport and have never been able to get too buff) and my strength has dropped. I am now 19, a freshman in college and want to tone up and become more solid. I have currently been dieting (about 2months) and working out 4-5 times a week in order to lose some fat. But I think the dieting isn't allowing me the nutrients to work out to my full potential and build muscle. I am big boned, have broad shoulders and I’m currently 6'01, 175 lbs. My body fat % is estimated at 12-13%, and while I consider my body fit, I am an overachiever and would love to get that under 5%. If I continued eating healthy, continued working out, would creatine use increase muscle mass, burn fat, and give me a more lean fit body (I don't really want to gain a lot of weight, but if its muscle and looks good I’m down for it). I specifically want to target PECS, ABS, and back.

My current workout routine is:
Day 1: Pecs and Triceps: Flat Bench Press (5x5 and 20,18,16), Incline Dumbbell Press (20,18,16), Decline Bench (20,18,16), Flyers (12,10,8), Pushups (3x20), (sometimes ill substitute Cable Crossovers and Hammer Strength Incline), Sit-ups and Abdominal Workout. Cardio (Bike 20mins, Run 10 mins)

Day 2: Biceps, Forearms, Shoulders: Dumbbell Curls (12,10,8), Full Bar Curls (20,18,16), Shoulders- Lift Dumbbells over Head and extend toward ceiling (12,10,8), (ill add in machine curls, and hammer strength for shoulders), Cardio (Bike 20 mins, Run 10 mins).

Day 3: Cardio (Bike 20 mins, Run 10 mins)

Thanks for any help you can give me, I don’t know who else to ask.

I have done my research, understand how creatine works and the unknown long term side effects. I've done protein shakes and have seen little results. But will creatine help me get what I want, a more toned, male model type body? Like some say, does it make you face look thicker, fatter? I am looking for the best results in a two month period so I dont know if bulking and cutting would be right for that.

Throughout highschool I played football (QB, TE, OT) and weighed a maximum of 205 lbs, 6'01. I've been around people who have been taking creatine and never was able to (my parents wouldnt let me). Since then, I managed to dislocate my shoulder and stop working out (golf is my primary sport and have never been able to get too buff) and my strength has dropped. I am now 19, a freshman in college and want to tone up and become more solid. I have currently been dieting (about 2months) and working out 4-5 times a week in order to lose some fat. But I think the dieting isn't allowing me the nutrients to work out to my full potential and build muscle. I am big boned, have broad shoulders and I’m currently 6'01, 175 lbs. My body fat % is estimated at 12-13%, and while I consider my body fit, I am an overachiever and would love to get that under 5%.

Thanks for any help you can give me, I don’t know who else to ask.

Creatine would be all right. I won't comment on your workout except to say it needs improvement. a true 5 % is the type of level only reached for short time frames. It is not something for life. A true 8-9% might be a better goal. It will require changes in diet and workout. :gl:

Under 5%? for heaven's sake why? Unless your naturally, easily freakishly lean, good luck with that.

Creatine causes water retention- that's how it works- so if you are looking to bulk- it *might* help but it's if you want paper-thin, vein popping shreds, you won't want to be on creatine while cutting.

Under 5%? for heaven's sake why? Unless your naturally, easily freakishly lean, good luck with that.

Creatine causes water retention- that's how it works- so if you are looking to bulk- it *might* help but it's if you want paper-thin, vein popping shreds, you won't want to be on creatine while cutting.

What about bulking using creatine, then cutting when cycle is up?

What about bulking using creatine, then cutting when cycle is up?
Creatine increases strenght and enhances muscle building. Water retention isn't how I like to describe it, since all muscle cells are 72% water. I don't mind retaining it in them. Creatine is only supplement beyond protein I would use.

From http://www.absolute-creatine.com/ :

1. Provide additional energy for your muscles

Time for a quick and simple biology lesson. In your body you have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy containing compound. What is important to know about ATP is that the body can very quickly get energy from a ATP reaction. You have other sources of energy such as carbohydrates and fat - but they take longer to convert into a useable energy source. When you are doing an intense quick burst activity - such as lifting a weight or sprinting, your muscles must contract and need a quick source of energy. This immediate energy comes from ATP.

Okay - still with us? Here is where it gets interesting. When your muscles use ATP for energy a chemical process happens where the ATP is broken down into two simpler chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP turning into ADP releases the energy which gives your muscles the ability to contract. Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. In case you were wondering - no, the ADP can not be used to create more energy for your muscles.

Here is where the creatine comes in - or more specifically the creatine phosphate (CP). We don't want to go into great detail on creatine vs. creatine phosphate now (that is in a later article) - all you need to know now is that the majority of creatine that is stored in the muscles bonds with abundant phosphorus stores in the muscles and is converted into Creatine Phosphate (CP). CP is able to react with the ADP in your body and turn "useless" ADP back into the "super useful" energy source - ATP. More ATP in your body means more fuel for your muscles.

2. Volumization of your muscles

Looks like we just made up that word -Volumization - doesn't it? Actually, it's just a fancy name for the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. Creatine has been shown to pull water into your muscle cells, which increases the size of your muscles. Don't get to excited - it is not clear how great an effect this has. Point #1 is a much clearer benefit of creatine.

3. Buffer Lactic Acid build-up

New research has shown that creatine can help buffer lactic acid that builds-up in the muscles during exercise. This leads to that nasty burning feel you get in your muscles. Scientifically it is a complicated process - basically the creatine bonds with a Hydrogen ion and that helps delay the build up of lactic acid. More research needs to be done to see if this point is true.

4. Enhances Protein Synthesis

There is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur. The more protein synthesis - the greater the muscle gain.

============================
You can cycle on and off, retaining gains. I am not pushing the stuff, it is your choice.

Will creatine gain you some fat?

Will creatine gain you some fat?

No. Bad diet can. Bad workouts can.

No. Bad diet can. Bad workouts can.

Ok, I can understand the bad diet part... but how can a bad workout put fat on?

Can anyone recomend good reading for beginning weight lifters?

I came across this:

Men's Health Hard Body Plan: The Ultimate 12-Week Program for Burning Fat and Building Muscle

Larry Keller (Editor), Men's Health Book Editors

Comments?

Ok, I can understand the bad diet part... but how can a bad workout put fat on?

If you are taking in over 3000 calories and do whimp exercises, I blame workout not bulking diet.

The answer is creatine does not put on fat.