Creatine is great. Creatine with DMAA is even better. Just make sure you can handle the stim.
Casein is found in many protein complexes. I don't really care where my protein comes from as long as it is high in carbohydrates and low in sugars. "Bulking" protein is usually the best deal in the store if you take it in quantities less than the tub recommends. Do some quick math to figure out the ratio of carbs per dollar per serving and just avoid anything with ridiculous sugar/fillers. That 7lb tub of 8-serving "weight gainer" is usually a great deal if you increase the volume to 30+ servings by cutting a "serving" into 1/3 or 1/4.
currently:
5'10" / 185
bench 1rm: 325
dead 1rm: 450
squat 1rm: 365 (it's been higher but i have nagging groin and hamstring injuries)
standing ohp: 190 (crippled by a surgically repaired shoulder)
goals?
bench: 350
dead: 500
squat: 400
ohp: 225
i currently feel like i am reaching the maximum of my capability at this weight. i've been as high as 210 and low as 135 in my life. there is a noticeable difference in my core stability with more muscle weight packed on. it's seemingly impossible to get back to 200 with all the calories i burn in BJJ unless i made an extremely concerted effort to go all michael phelps on my diet. at 30 years old, the risks of doing that versus a nominal strength increase don't seem too appealing. i doubt i'll hit my goals in the next year.
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