Day 1 transformation

So here it is day one of my mass gain transformation. I'm looking to gain around 5-10 kg and then cut down. Follow me on this journey as I will be posting my nutrition plan for day by day and my training programme. I will be sticking to the legs/push/pull split but will be changing things each week such as the rep tempo to really work them muscles and increase size very quickly. I will be taking pictures every 10 days but may only put pictures up each month depending on how quickly results start to come in.
Leg day tomorrow so I will be posting my session and tomorrow I will also post my nutrition plan for the day so stay tuned and remember if you are following me on this journey take pics and comment with the link to show me your progress.

Creatine

So there is a lot of questions and studies towards the supplement creatine and in this post I am going to  give you an insight on what creatine is, when should you take it and how much should you take.

So to begin with you are going to want to know what creatine is. There are different types of creatine but for this topic I am going to be talking about creatine mono hydrate as it is the most popular on the market. Creatine is naturally stored within our body and helps to produce/breakdown energy. Now how this does this is through ATP. ATP is energy and what creatine does is help increase the muscles ability to resynthesize ATP to increase energy demands. Taking creatine at the right amount will allow you to get them extra 2-3 reps in the gym to increase muscle mass and size.

How much should you take and when is the best time to take it? 

While taking creatine you want to take about 3-5g a day and take it everyday to see results. A lot of companies say to have a loading phase where you take 3-5g 3-4 times a day, well you don't need to. This is just a way for companies to get you to use up all their product and buy it again rather quickly. Just make sure when you take creatine make sure you drink 8 or so cups of water to make sure it flushes through your body. You can take creatine whenever you want, for me I have it with my post workout shake so it can't get straight to work on repairing. A lot of people will have it with their ore workout, that's fine it's up to you when you take it. 

So I have pretty much just covered the basics on creatine, it is the most used product in the industry and I recommend this for anyone trying to add size as it really helps your muscles go to them last reps. In the picture below is the creatine I'm currently taking. It's a micronised creatine so it is broken down even more so it can get into the system quicker. It's not the cheapest creatine but definitely not the most expensive. I picked this up for £13 and it serves its purpose. I only buy optimum nutrition products because they work for me. You may not agree its all down to what works for you. 

Any questions feel free to comment. 

Thanks.