Wanting to go up roughly 5-10kg's
Right I am looking to bulk up from 75kg to around 80-85kg. 80 is probably my main target as I am only 5'7" and too much weight would lead to serious reach disadvantages in Muay Thai. I have been informed that Creatine Syrum is alot better than creatine monohydrate as it doesnt sit in your kidneys and is absorbed into your system and used quicker. I have only just stepped foot back into a weights gym after my last one completely shafted me by charging me 18 months on a 12 month contract.
What exercises/work is the best for building that few Kg's that I am wanting to gain? I've been told that eating lots of bread and drinking milk will also help build bulk, but obviously I know that protein is required too.
Lots of food, healthy food that is and heavy compound lifts. I put on 10kg over about a few months that way, I'm 80kg now. I wouldn't bother with creatine but thats just my opinion.
Theres no real science to it, eat a lot, lift heavy and rest a lot.
I second the not bothering with creatine, you wont retain the weight. Its generally water weight, while you may get strong when you cycle off of it you'll drop some weight. Just do as TheNegation said, eat clean and lots of it, heavy compound exercises. Look up Bill Stars 5x5, or a modified 5x5, something of that sort will be good for gaining mass.
Secondly, You would have consume a ridiculous amount of creatine non-stop with no cycling off and a very low amount of water to have it affect your kidneys negatively.
The absorbtion of Creatine is not relaly determined by what kind of creatine by what you consume it with. For example, consuming Creatine with Vitargo, Waxi-Maize, Dextrose, a simple sugar, or another form of complex carb is going to maximize the absorbtion of it.
Secondly for a combat athlete, I know I;ve said this before, but Beta Alanine has more benefits for a fighter than creatine.
Just eat a lot. Try to get around 3500 to 5000 calories a day with a lot of lean meat, carbs, and moderate fat.
Consume 2x your body weight in Grams of Protein a day.
Make sure to get adequate sleep and stick to basic exercises like Bench, Squats, Dealdifts, MIlitary Presses etc.
You misunderstood, I don't mean in a way that it would "affect" my reach. I mean in a sense that the heavier that I get, the taller the opponents get and effectively the more of a disadvantage I will have in the reach department because I'm only 5'7" going in at the heavier weight.
As for all the advice. Thanks to everybody and I'll give everything a proper read through when I get some free time later.
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