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With your high-protein meals, which should consist of chicken, tuna, egg whites, steak, and fish, you can add a salad, small portion of rice, oatmeal, or baked potato. For example, when doing shoulders, use one pressing movement and then one lateral raise movement.
To get the volume your muscles need, she recommends performing each of your lifts for three to six sets of 10 to 20 reps. The first week you go on creatine, some experts recommend a “loading phase” of 20 grams a day for five to seven days. Does creatine cause you to lose weight when you stop it, or does it hurt your kidneys, like you may have heard?
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