UBCPower's Krea-Genic Experiment
INTRODUCTION
Today I will be starting an 8 week journal of my experience using WEIDERs Krea-GENIC creatine. It is my offseason right now and my goals are to slowly put on quality weight. As a natural competitor I put a lot of attention and detail into my training, diet and supplementation and it will be interesting to see how the introduction of Weiders new product will have an effect on my progress. It has been four years since I have used Creatine. In the past I have found all the Creatine Monohydrate powders to give me stomach problems along with unwanted water weight, particularly in my face. It will be interested to see if the double buffered creatine capsules can solve the problems I have encountered in the past with creatine. I will be following the exact same diet listed below for all 8 weeks and the same training program. Weekly, I will chart the progress only of my compound lifts to see what kind of progress I have made. Because I do not do 1rep max I will keep the rep ranges the same on the compound lift and just try and steadily increase the weight slowly. I will also weekly measure and weigh myself to see if any changes have occurred.
Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.
Supplementation
Vitamin C, Vitamin D, Multi Vitamin, Calcium Magnesium, Glucosamine Chondroitin, Omega 3-6-9 Fish Oil.
Training
M-A.m. Cardio 45mins
P.m. Chest/Abs
T- Back
W- Hamstrings/Calves
Th- A.m. Cardio 45mins/ Abs
P.m. Shoulders/Traps
Fri- A.m. Cardio 45mins
Pm-Arms
Sat- Quads and Calves
Sun-Off
Diet
MEAL 1:
*6 whole eggs
*1/2 cup oatmeal
MEAL 2:
*50g Whey Protein
*1scoop Waxy Maize
*1tbsp Extra Virgin Olive Oil
MEAL 3:
*7oz Lean Protein(cooked)
*1tbsp evoo
*½ cup nuts
*1/2cup (cooked) RICE (brown)
*1 cup veggies
MEAL 4:
*Repeat Meal 2
MEAL 5:
*7oz Fatty Protein (cooked weight)
*1tbsp Evoo
*1/2cup rice (cooked weight)
*1 cup veggies
MEAL 6:
5 whole eggs
PWO SHAKE:
*50g Whey Protein
*1scoop Waxy Maize
Statistics
Height: 511
Weight: 201lbs
Bodyfat: 8.5%
Waist: 31.5
Arm: R18.25 L18
Quad: R27
Lift Statistics
Bench Press: 275x8, 275x7, 275x6, 275x6
Chin Ups: Bodyweight x 12 , Bwx11, Bwx8, Bwx8
Lying Hamstring Curl: 120x12, 120x11, 120x11, 120x8
Dumbell Shoulder Press: 85x12, 85x8, 85x8, 85x7
Close Grip Bench: 225x12, 225x8, 225x6, 225x6
Barbell Curl: 115x10, 115x10, 115x10,115x9
Squats: 275x12, 275x11, 275x11, 275x11
NOTES:
This will be the template used to start my journal at Day 1, June 10, 2009.
I will update weekly, every Sunday.