UBCPower's Krea-Genic Experiment

INTRODUCTION

Today I will be starting an 8 week journal of my experience using WEIDER’s 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 Weider’s 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: 5’11
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.

Thats about as thorough as it gets. good job dude. this will be an informative review.

Lookin' forward to followin' this, for when i'm natty again in a few months.... Really like your training split too btw...

Will check in to see how it`s going.

June 14 , 2009- 1 Week Complete

Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.


Statistics
Height: 5’11
Starting Weight: 201lbs Current: 202.4
Starting Bodyfat: 8.5% 8.5%
Starting Waist: 31.5 31.75
Starting Arm: R18.25’’ L18’’ R18.4'', L 18.15"
Starting Quad: R27’’ R27.25''

Original 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

Week 1 Lift statistics
Bench Press: 275x9, 275x8, 275x8, 275x8
Chin Ups: Bodyweight x 12 , Bwx11, Bwx10, Bwx10
Lying Hamstring Curl: 120x12, 120x12, 120x12, 120x10
Dumbell Shoulder Press: 85x12, 85x10, 85x8, 85x8
Close Grip Bench: 225x12, 225x12, 225x10, 225x6
Barbell Curl: 115x10, 115x10, 115x10,115x10
Squats: 275x12, 275x12, 275x12, 275x12

NOTES:
Well, one week complete in the books using Weider's Krea-Genic Creatine. Obviously, one can not expect anything dramatic in terms of weight gain or strength in such little time but i can tell you that there was a noticable change in my muscle endurance. Primarily it was felt through my stamina during cardio. I perform 45 min low intensity sessions 3x/week on my eliptical first thing in the morning. Generally about 25 mins in i get quite fatigued and feel like quitting and heading to the kitchen for breakfast. However, the lactic acid pain and fatigue this week was much less and the cardio sessions felt much easier. Also, as you can see with my compound lifts that i am charting, my endurance on the later sets increased quite significantly. The overall weight gain was around 1.5lbs for the week which could possibly be attributed to a bit of water retention. The bodypart measurements also were up slightly, possibly attributed to slight water retention. So far im enjoying the product and it is coming with no nagging consequences like the stomach aches or dry mouth i had experienced using old creatine monohydrate powder. I also enjoy the easy convenience of the creatine in capsule form.

June 18,2009 - 11 Days In

Woke up at 203lbs today. Cardio sessions are continuing to be a piece of cake with little to no fatigue or soreness in the legs. Am noticing a direct correlation between the Krea-Genic and thirst. Needing to take in atleast 8litres /day to quench it.

Wow that's a crap load of water, you must be pissing a lot eh!! good gains though, keep at it!! Good luck.

roughly, how many cals a day are you taking in bud?

I think its around 4100-4400...id have to double check to make sure

June 22 , 2009- 2 Week Complete

Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.


Statistics
Height: 5’11
Starting Weight: 201lbs Current: 203.2lbs
Starting Bodyfat: 8.5% Current BF 8.3%
Starting Waist: 31.5 Current Waist 32 inches
Starting Arm: R18.25’’ L18’’ R18.4'', L 18.2"
Starting Quad: R27’’ Current R27.25''

Original 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

Week 2 Lift statistics
Bench Press: 280x8, 280x7, 280x6, 280x6
Chin Ups: Bodyweight+5lbs x 12 , Bwx11, Bwx8, Bwx8
Lying Hamstring Curl: 125x12, 125x11, 125x11, 125x8
Dumbell Shoulder Press: 90x12, 90x8, 90x8, 90x7
Close Grip Bench: 230x12, 230x8, 230x6, 230x6
Barbell Curl: 120x10, 120x10, 120x10,120x9
Squats: 280x12, 280x11, 280x11, 280x11

NOTES:
2 weeks done. Bodyweight has increased 2 pounds. I believe most of it being quality as my bf% and waist measurements are roughly the same. Was able to add 5lbs to every set this week for the compound lifts i am charting while staying with the exact same rep range as my week 1 which is a pretty good accomplishment. I am really feeling a noticable different in the muscle stamina and recovery towards the later sets of exercises. Again, thirst and dry mouth are a bit of an issue on the product as i am drinking 8litres/day and still quite parched throughout the day.

June 27 , 2009- 3 Week Complete

Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.


Statistics
Height: 5’11
Starting Weight: 201lbs Current: 204.1 lbs
Starting Bodyfat: 8.5% Current BF 8.5%
Starting Waist: 31.5 Current Waist 32 inches
Starting Arm: R18.25’’ L18’’ Current R18.4'', L 18.2"
Starting Quad: R27’’ Current R27.25''

Original 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

Week 3 Lift statistics
Bench Press: 280x8, 280x8, 280x8, 280x8
Chin Ups: Bodyweight+5lbs x 12 , Bwx11, Bw10, Bwx10
Lying Hamstring Curl: 125x12, 125x12, 125x12, 125x12
Dumbell Shoulder Press: 90x12, 90x8, 90x8, 90x8
Close Grip Bench: 230x12, 230x8, 230x8, 230x8
Barbell Curl: 120x10, 120x10, 120x10,120x10
Squats: 280x12, 280x12, 280x12, 280x12

REVISED DIET

MEAL 1:
*6 whole eggs
*1/3 cup oatmeal (raw)

MEAL 2:
*50g Whey Protein
*1scoop Waxy Maize
*1tbsp Extra Virgin Olive Oil

MEAL 3:
*7oz Lean Protein(cooked)
*1tbsp evoo
*½ cup nuts
*1/3 cup (cooked) RICE (brown)
*1 cup veggies

MEAL 4:
*Repeat Meal 2

MEAL 5:
*7oz Fatty Protein (cooked weight)
*1tbsp Evoo
*1/3cup (cooked weight)
*1 cup veggies

MEAL 6:
5 whole eggs

PWO SHAKE:
*50g Whey Protein
*1scoop Waxy Maize

NOTES
I kept the same weight amounts on the compound lifts im charting this week. However, i managed to beat my last weeks rep counts on nearly all sets. Again, the cardio proved easier as far as endurance. I have gained about 4 lbs so far in 3 weeks since starting the creatine. I want to be realistic when thinking that the majority of it is lean gains, however, one can not expect to continue to gain almost a lb of muscle/week naturally. What i have decided on doing this week is dropping my carbs a bit. Above is my revised diet with the carb changes in bold and underlined. I will attempt to raise all my weights by 5lbs on my compound lifts. Since i have not changed my diet in about 8 weeks it will be interesting to see if my stamina and strength still progresses despite the lower carbs. Perhaps the creatine will supplement the carb reduction?

July 5 , 2009- 4 Week Complete

Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.


Statistics
Height: 5’11
Starting Weight: 201lbs Current: 204 lbs
Starting Bodyfat: 8.5% Current BF 8.25%
Starting Waist: 31.5 Current Waist 31 inches
Starting Arm: R18.25’’ L18’’ Current R18.4'', L 18.2"
Starting Quad: R27’’ Current R27.25''

Original 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

Week 4 Lift statistics
Bench Press: 285x8, 285x8, 285x8, 285x8
Chin Ups: Bodyweight+5lbs x 12 , Bwx12, Bw10, Bwx10
Lying Hamstring Curl: 130x12, 130x12, 130x12, 130x12
Dumbell Shoulder Press: 95x12, 95x8, 95x8, 95x8
Close Grip Bench: 235x12, 235x8, 235x8, 235x8
Barbell Curl: 125x10, 125x10, 125x10,125x10
Squats: 285x12, 285x12, 285x12, 285x12


NOTES
Was another great week for training. I managed to keep my rep range/form the same on all the charted compound lifts and increase each lift by 5lbs. Endurance seems to be a continuing theme as stamina both in the gym and for cardio on the elliptical at home is obviously progressing. As soon as i dropped the carbs down on the diet this week i seemed to drop some weight as can be noted by the waist size and bodyweight. I will keep the diet as is for now and see if i can add some lean muscle this week

Watching with interest,ubcpower.Decent gains.

July 18 , 2009- 4 Week Complete

Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.


Statistics
Height: 5’11
Starting Weight: 201lbs Current: 203 lbs
Starting Bodyfat: 8.5% Current BF 8.0%
Starting Waist: 31.5 Current Waist 30.5 inches
Starting Arm: R18.25’’ L18’’ Current R18.2', L 18.0"
Starting Quad: R27’’ Current R27''

Original 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

Week 6 Lift statistics
Bench Press: 295x8, 295x7, 295x6, 295x6
Chin Ups: Bodyweight+10lbs x 12 , Bwx11, Bw11, Bwx8
Lying Hamstring Curl: 135x12, 135x11, 135x11, 135x8
Dumbell Shoulder Press: 100x12, 100x8, 100x8, 100x7
Close Grip Bench: 245x12, 245x8, 245x6, 245x6
Barbell Curl: 130x10, 130x10, 130x10,130x9
Squats: 300x12, 300x11, 300x11, 300x11


NOTES
So 2 weeks since my last post. I have been using the creatine for 6+ weeks now. I have been very busy with my new Masters Degree program at UBC for the last couple weeks but i still have been able to follow my diet 100% and train/cardio. Since i adjust my carbs slightly as mentioned a few weeks ago i have lost 1 lb but that is not stopping my strength. This past week i reflected back to my first week rep range and i tried to match exactly the rep range , however, i have added about 30+ lbs on major lifts and 10-25lbs on isolated conentrated lifts such as Barbell Curls and Db shulder presses. These might not seem like HUGE gains but i use very very slow meticulous strict form so any jump in 5-10lbs on lifts is a huge change for my body to handle. Again, the one set back has been dehydration and water intake. THe creatine is making me quite dry mouthed and it is hard to get in 6+ litres of water/day while im at school.

For being natural and not a newbie I would say that's rather impressive over that short period of time.

Quote:

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Originally Posted by cog

For being natural and not a newbie I would say that's rather impressive over that short period of time.

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its "kind" of misleading though as i was quite sick from Jan-end of March so these are actually lower weights than i have done in the past...probably sign amoutn of muscle memory

July 26 , 2009- 7 Week Complete

Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.


Statistics
Height: 5’11
Starting Weight: 201lbs Current: 204 lbs
Starting Bodyfat: 8.5% Current BF 8.0%
Starting Waist: 31.5 Current Waist 30.5 inches
Starting Arm: R18.25’’ L18’’ Current R18.2', L 18.0"
Starting Quad: R27’’ Current R27''

Original 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

Week 7 Lift statistics
Bench Press: 295x8, 295x8, 295x6, 295x6
Chin Ups: Bodyweight+10lbs x 12 , Bwx12, Bw11, Bwx10
Lying Hamstring Curl: 135x12, 135x12, 135x12, 135x8
Dumbell Shoulder Press: 100x12, 100x8, 100x8, 100x8
Close Grip Bench: 245x12, 245x10, 245x8, 245x8
Barbell Curl: 130x10, 130x10, 130x10,130x10
Squats: 300x12, 300x12, 300x12, 300x12

NOTES
Another quality week of training/eating and cardio. Seem to be getting leaner and leaner. The strength was about on par with last week, up a few reps on certain exercises. Having some trouble getting enough water in still without making a huge scene in class by getting up every 30 mins to go to the washroom. ONly 4-5 litres a day compared to my usual 8. Still quite happy with the product as it is really helping me with my 6am workouts before school.

Aug 2 , 2009- 7 Week Complete

Product Details
Weider Krea-Genic Creatine
Each Capsule contains: Creatine Monohydrate 750mg
Dosage: 4 Capsule/day, taken 30 min before training.


Statistics
Height: 5’11
Starting Weight: 201lbs Current: 204.5 lbs
Starting Bodyfat: 8.5% Current BF 8.1%
Starting Waist: 31.5 Current Waist 30.3 inches
Starting Arm: R18.25’’ L18’’ Current R18.2', L 18.1"
Starting Quad: R27’’ Current R27''

Original 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

Week 8 Lift statistics
Bench Press: 295x8, 295x8, 295x8, 295x8
Chin Ups: Bodyweight+10lbs x 12 , Bwx12, Bw12, Bwx12
Lying Hamstring Curl: 135x12, 135x12, 135x12, 135x12
Dumbell Shoulder Press: 100x12, 100x10, 100x10, 100x10
Close Grip Bench: 245x12, 245x10, 245x10, 245x10
Barbell Curl: 130x10, 130x10, 130x10,130x10
Squats: 300x12, 300x12, 300x12, 300x12

NOTES
Well I made a conscious effort to drink TONS of water this week. With the heat wave in the lower mainland i ensured myself 8 litres/day and boy did it help with the creatine and my workouts. My endurance and stamina both in the weight room and during a.m. cardio sessions was very very noticable. I felt not lactic acid build up in the workouts and increased my reps significantly on the lifts im tracking <as noted above>. This next week will be my last and final 9th week on the Krea Genetic and im looking forward to taking advantage of it again by increasing my weights slightly