Volume 1 Issue 5.
Special Report
Creatine Cycling
Maximize lean muscle mass!
Unique, science-based strategy that achieves rapid, mind-blowing
gains in strength & muscle mass
This Special Report is designed specifically for those that desire rapid, dramatic
gains in strength and lean muscle mass. If you’re after a safe, highly effective, science-based method that packs-on slabs of rock-hard lean muscle mass and literally
transforms your physique, this report is for you.
Key points
• Safe, highly effective, science-based method that
packs-on slabs of rock-hard
lean muscle mass.
If you’re desperate to smash through a training plateau and achieve never-thought
possible gains in strength, this report is definitely for you. Conversely, if you’re
scared of putting on a kilo or two of muscle or you just want to tone-up and get fit
this really isn’t for you.
In fact, I’m going to outline a procedure that has the potential to trigger (dare I say
it) drug-like gains in strength and muscle mass. So let me clear-up who this strategy is for – what results can you expect?
• Up to 67% better gains in strength
• Up to 35% more contractile protein within muscle
• Also recommended to
smash training plateaus
• A loss of 1-2 kilos of pure body fat
• A 3-4 kilo gain in lean muscle
• Designed to create &
maintain ultra-high muscle
creatine concentrations.
• Improves cellular dynamics to maximize the anabolic
response of every workout
• A significant physique transformation!
However, to make this transformation even more remarkable, it will be achieved
without endless hours of exercise and no calorie restriction! That’s right, no dieting. As long as you eat and train the Metabolic Precision way and employ this simple, yet highly effective procedure, you will most likely achieve results you’ve always desired, yet never thought possible.
Maximize muscle mass and lean body weight gain – Creatine Cycling
For those that wish to maximize strength gains, muscle mass (and don’t mind gaining a kilo or two of lean body weight), utilize a truly unique strategy I’ve developed called Creatine Cycling.
Disclaimer
The information in this newsletter is educational in nature.
It is offered with the understanding that the author is not
engaged in rendering medical
advice or dietary prescription.
The information provided is
general advice. Always consult
your physician/health care
professional before taking any
action.
Creatine Cycling is a science-based strategy I’ve designed to maximize the uptake
of creatine by muscle cells to create and maintain ultra-high muscle creatine concentrations. Creatine Cycling is designed to create a synergy between intense training and muscle cell metabolism that will trigger a potent anabolic response at the
cellular level.
Creatine cycling is the end-result of countless hours of research and working hands
on with some of the most elite bodybuilders and strength athletes in the world. If
you’re really after rapid, astounding gains in lean muscle mass and strength (drug
free) this is the strategy that will do it.
What’s wrong with the traditional way...
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Page 2
Creatine Cycling—Maximize muscle mass
To understand how effective this strategy can be, its a good idea to look at
the draw-backs of the more traditional recommendations for using this supplement.
The vast majority of research completed on creatine (some 300 studies) have
employed the following dosing protocol; a 5 to 7 day “loading phase” of 20
to 25 grams a day followed by a daily maintenance dose of 2 to 5 grams of
creatine per day. This is the traditional method that most experts recommend
for athletes and anyone else for that matter.
The problem is, most research studies only last for 12 weeks, and people live
longer than that. From all the research I’ve analysed on creatine (remember,
this supplement was a big part of my PhD. thesis), I believe this basic, traditional way of using this supplement may
get the job done but probably only yields 20-40% of the potential gains that could be obtained.
In fact, the traditional recommended dose regime for creatine supplementation can actually short-circuit the enormous
potential gains that can be obtained from this supplement. Here are some points to consider.
Achieving a high concentration of creatine within muscle is essential to triggering the most powerful anabolic effect at
the cellular level.
However, it is clear that the traditional dosage pattern fails to maintain high muscle creatine concentrations over a
longer period of time (over 6 weeks).
Small “maintenance doses” do not maintain high muscle creatine concentrations. In fact, using a 2 gram maintenance
dose, high muscle creatine concentrations can disappear within 6 weeks!
What is the solution?
The solution is Creatine Cycling. Creatine Cycling is a strategy I’ve designed to maximize the uptake of creatine by
muscle cells to create and maintain ultra-high muscle creatine concentrations.
Creatine Cycling is designed to create a synergy between intense training and muscle cell metabolism that will trigger
a potent anabolic response at the cellular level. Over a short period of time this powerful anabolic response provides
rapid strength and muscle mass gains. If you’ve used creatine in the past and have been disappointed with the results,
you will definitely benefit enormously from this strategy. If you’ve obtained good results from creatine in the past,
hold onto your seats as this strategy will provide you with phenomenal gains, every time you supplement with Creatine
monohydrate.
Creatine Cycling stipulates the use of creatine for three days only. Then the athlete abstains from creatine use for three
days before repeating the schedule. The daily dose of creatine will range from 15-25 grams/day depending upon the
size of the individual. Bodybuilders that are 180 pounds or heavier are advised to use the higher end of this scale (20 to
25 grams per day). These doses are best taken in the following manner.
Step 1
• Take two servings (3-5 grams each) as per Metabolic Nutrient Timing. That is, just before and immediately
after the workout, combine the creatine serving with whey Isolate and mix in 300ml or more, ice-cold water
• Then take another serving within the 3-hour post-workout period – best with an Ultimate Shake
• Take another two servings of pure Micronized Creatine thoughout the day, again best with an Ultimate
Shake. The reason is, creatine accumulation in muscle is most effective when taken in the presence of liquid
protein and carbohydrates supplement.
Step 2
• Use glucose as the substitute for your pre– and post workout drinks on the days you train without taking
creatine.
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Creatine Cycling—Maximize muscle mass
Page 3
Step 3 Perform step 1 followed by step 2 repeatedly to form a three days-on/three days-off cycling pattern through
out your training program.
• After your resistance training program, take a one week break. In the last three days prior to commencing
training begin Creatine Cycling again. This way you will start your next resistance training program with opti
mal muscle creatine levels.
Note: The creatine formulations I used in all my research is available from AST
Sports Science www.ast-ss.com
I’ve completed a ton of research on AST Sports Science Supplements- research that has
been published in the best Sports Science journals in the world. My colleagues, fellow
sports scientists, at various University faculties around the world can also attest to the
power and potency of AST’s amazing products.
Based on the science regarding creatine supplementation and transport into muscle, this
strategy should ensure maintenance of high muscle creatine concentrations all the time,
while preventing creatine receptor down regulation in muscle cells. The brief (3-day)
loading phase serves a precise purpose; it maximizes creatine uptake into muscle without de-sensitizing or down regulating creatine receptor/transporters (located on the cell
membrane). Three days without creatine supplementation should be just enough time to
re-sensitize creatine transporters but not allow muscle creatine stores to deplete.
What about non-training days?
Bodybuilders often ask me if they should use creatine on their non-training days. My answer is that it is imperative to
follow this three days-on/three days-off cycling strategy regardless of whether or not it is a training day. During tough
training programs the body is in a constant state of repair and recuperation; rest days are the days that allow recovery to
take place.
Creatine supplementation stimulates the cellular mechanisms that enable muscles to recover and become bigger and
stronger. Therefore, the Creatine Cycling strategy I’ve outlined must not be interrupted regardless of whether or not it is
a training or rest day. In the long term this strategy will promote rapid cellular recovery that must occur during tough
training programs.
On non-training days take Creatine with your mp (metabolically precise) shakes. Just remember to stick to your chosen
daily dose. Also remember that Creatine needs water to exert its anabolic effects on muscle (it draws water into the cell
to trigger protein synthesis and muscle growth). Therefore, along with every 3-5 gram serving of Creatine, an extra 300600 ml of water should be consumed.
So there you have it. A simple strategy that is incredibly effective. I urge anyone who uses creatine to give Creatine Cycling a try. For over 10 years the positive feedback that I’ve received from bodybuilders all over the world, has been
awesome.
References
M Francaux & JR Poortmans. Effects of training and creatine supplement on muscle strength and body mass. Eur. J. Appl Physiol. 80: 165168, 1999.
MG Bemben, DA Bemben, DD Loftiss and AW Knehans. Creatine supplementation in college football athletes. Med. Sci. Sports Exerc.
33:10;1667-1673, 2001.
DS Willoughby & J Rosene. Effects of oral creatine and resistance training on myosin heavy chain expression. Med. Sci. Sports Exerc. 33:10;
1674-1681, 2001.
References cont.
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Creatine Cycling—Maximize muscle mass
Page 4
Cribb PJ, Williams AD, Stathis CG, Carey MF, Hayes A. Effects of whey isolate, creatine, and resistance training on
muscle hypertrophy. Med Sci Sports Exerc. 2007 39:298-307.
Cribb PJ, Williams AD, Hayes A. A creatine-protein-carbohydrate supplement enhances responses to resistance training.
Med Sci Sports Exerc. 2007 39, 11:1960-8.
Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports
Exerc. 2006, 38:1918-25.
Noonan, D., et al., Effects of varying dosages of oral creatine relative to fat free body mass on strength and body composition. J Strength Cond Res, 12(2), 104, 1998.
Peeters, B.M., Lantz, C.D., and Mayhew, J.L., Effect of oral creatine monohydrate and creatine phosphate supplementation on maximal strength indices, body composition, and blood pressure. J Strength Cond Res, 13(1), 3, 1999.
Terjung, R.L., et al., American College of Sports Medicine roundtable. The physiological and health effects of oral
creatine supplementation. Med Sci Sports Exerc, 32(3), 706, 2000.
Vandenberghe, K., et al., Long-term creatine intake is beneficial to muscle performance during resistance training. J
Appl Physiol, 83(6), 2055, 1997.
Tarnopolsky, M., et al., Acute and moderate-term creatine monohydrate supplementation does not affect creatine transporter mRNA or protein content in either young or elderly humans. Mol Cell Biochem, 244(1-2), 159, 2003.
Robinson, T.M., et al., Dietary creatine supplementation does not affect some haematological indices, or indices of muscle damage and hepatic and renal function. Br J Sports Med, 34(4), 284, 2000.
Schilling, B.K., et al., Creatine supplementation and health variables: a retrospective study. Med Sci Sports Exerc, 33(2),
183, 2001.
Kreider, R.B., et al., Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem, 244(1-2), 95, 2003.
Taes, Y.E., et al., Creatine supplementation does not affect kidney function in an animal
model with pre-existing renal failure. Nephrol Dial Transplant, 18(2), 258, 2003.
“Special reports provide in
Poortmans, J.R. and Francaux, M., Adverse effects of creatine supplementation: fact or
depth information about a very
fiction? Sports Med, 30(3), 155, 2000.
important aspect of optimum
Kuehl, K., et al., Effects of oral creatine monohydrate supplementation on renal function health and/or peak athletic perin adults. Med Sci Sports Exerc, 32(5), S168, 2000.
formance. Special reports give
Poortmans, J.R. and Francaux, M., Long-term oral creatine supplementation does not
the reader literally a lifetime of
impair renal function in healthy athletes. Med Sci Sports Exerc, 31(8), 1108, 1999.
expert knowledge & save them
Earnest, C.P., Almada, A., and Mitchell, T.L., Influence of chronic creatine
months or even years of resupplementation on hepatorenal function. FASEB J, 10, A790, 1996.
search compiling the most relevant, cutting-edge information.
Volek, J.S., et al., Physiological responses to short-term exercise in the heat after
Use these special reports to
creatine loading. Med Sci Sports Exerc, 33(7), 1101, 2001.
Kreider, R., et al., Long-term creatine supplementation does not significantly affect clini- gain insights on a topic that
very people have, They will give
cal markers of health in athletes. Mol Cell Biochem, 244, 95, 2003.
Greenwood, M., et al., Creatine supplementation patterns and perceived effects in select you the edge on your competition.
division I collegiate athletes. Clin J Sport Med, 10(3), 191, 2000.
Oopik, V., et al., Effect of creatine supplementation during rapid body mass reduction
The best of health,
on metabolism and isokinetic muscle performance capacity. Eur J Appl Physiol Occup
Publisher,
Physiol, 78(1), 83, 1998.
Dr. Paul Cribb PhD.
Kreider, R.B., et al., Effects of creatine supplementation on body composition, strength,
and sprint performance. Med Sci Sports Exerc, 30(1), 73, 1998.
Volek, J.S., et al., Physiological response to exercise in the heat after loading with
creatine monohydrate. Journal of Strength and Conditioning Research, 14(3) 2000.
Greenwood M, Kreider R, Greenwood L, Byars A. Creatine supplementation does not
increase the incidence of injury or cramping in college baseball players. Journal of Exercise Physiology: Online 2003.