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The Triple Phase

Powdered


Report


By
Dennis B. Weis The Yukon Hercules

Distributed by
www.dennisbweis.com

2003 Dennis B. Weis

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Please Note:

The author of this report is not a medical doctor nor does he claim to be. It is not
his intent to diagnose or prescribe. Although the product mentioned, Creatine
Monohydrate, is nutritional, allergic reaction may vary. The author therefore does
not accept responsibility for any adverse reaction to the supplementation
protocol.

Please be sure to use extreme caution with the Creatine powder (and or liquid) if
you have not used it previously. Not all of the nutritional practices contained
within the pages of this report are suitable for everyone. If in doubt, consult a
sports nutritionalist or a qualified medical professional.

All rights reserved

No part of this report may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying and recording or by any
information storage retrieval system . . .

. . . Except for brief quotations embodied in reviews and articles or by permission
in writing from the author and/or publisher.



















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MAKE BIG MUSCULAR GAINS
WITHOUT RESORTING TO ANABOLIC STEROIDS:

CREATINE MONOHYDRATE SUPPLEMENTATION
IS THE KEY!

One of the most popular crazes among supplement-conscious
power/bodybuilders during the 1990s was the use the natural ergogenic muscle
enhancer, Creatine Monohydrate. I have had the opportunity to observe
firsthand the rather dramatic results from this skeletal muscle chemical
(metabolite). I, too, was mildly enthusiastic about Creatine Monohydrate during
my first experiments, but Im not convinced more than ever that I was far too
conservative.

Enthusiastic power/bodybuilders from all around the nation and world continue to
report fantastic results of increased available instant energy, stronger muscle
torque (contractions), and greater gains in muscle size and strength. It has
become obvious to me that Creatine Monohydrate is an excellent supplement
for active power/bodybuilders and, in my opinion, is clearly one of the most
powerful and valuable natural supplements yet discovered.

So exactly what is Creatine, and how does it function in the body? To begin
with, it is a naturally occurring chemical (metabolite) found in red skeletal muscle
tissue. As a power ergogenic aid, it is a major player for energizing muscles that
are involved in high-stress movements. Creatine (phosphate) is synthesized
within the body from the three amino acids: Arginine, Glycine, and Methionine.
The more Creatine (phosphate) your body can make, consume, and store in
muscle tissue, the stronger you will become. In addition to this, Creatine
(phosphate) czn be isolated from various sources of fish and beef. Beef in
particular is high in the organic chemical Creatine Phosphate (CP). The basic
muscle chemistry of how Creatine functions goes something like this.

The energy system or fuel used for muscular contractions is a compound called
adenosine tri(three) phosphate, or ATP. ATP provides energy by releasing one
of its three phosphates. The single phosphate forms adenosine
di(two)phosphate, or ADP. The ADP then releases an electrochemical energy
into the muscular environment and shortens the thin and thick filament protein
(called actomyosin) cross-bridges, which shortens the muscle.

The amount of ATP stored in muscle is quite limited and will only fuel high-
intensity muscle torque (contractions) for lifting a barbell, etc., for 10-15 seconds
max, then it poops out. In order for this energy system to continue releasing
electrochemical energy, more ATP must be created. Creatine phosphate has a
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direct responsibility or involvement in the ADP/ATP intercellular energy cycle.
Heres how Creatine phosphate gets involved in the energy cycle. The stored
Creatine phosphate in muscle tissue releases its phosphate molecule, which
then binds with adenosine diphosphate, recreating adenosine triphosphate,
which can again provide energy. And we go full circle again. Hopefully, from
reading this encapsulated commentary on basic muscle chemistry, you will
realize that, without Creatine phosphate, only a couple of reps of an exercise
could be performed before fatigue sets in.

As you will soon discover, chemically unbound Creatine supplementation will
become a major player in ensuring rapid, dramatic, and LASTING results in
increased strength and muscle.

However, before I present a strong case for Creatine supplementation, Id like to
digress for a moment and talk about the beef factor. As I mentioned earlier, beef
is high in Creatine. A fresh, uncooked one-pound steak, for example, supplies
about 3 ounces of Creatine. So if you want to get bigger and stronger, then
perhaps you should eat lean (10% or less fat) cuts of red meats such as top
round steak and flank steak often. Steak and eggs is another option and is the
strong mans favorite meal.

Personally, I enjoy eating the bodybuilders sandwich as a satisfying way to
get some extra Creatine. You simply take a slice of cold roast beef and roll it up
in a slice of low sodium provolone cheese. Before you pooh-pooh the beef
factor, think about it for a moment. Why was the Tyrannosaurus Rex the
strongest and most feared dinosaur? He was a meat eater red meat, that is.

Normal unsupplemented (synthesized within the body) Creatine levels in muscle
tissue are 3.5 to 4.0 grams per kilo. To increase these levels to any marked
degree would require a 191-220 pound power/bodybuilder to consume 2-3+
pounds of beef a day just to meet the Creatine supplementation criteria that Ill be
speaking ab later on, and this isnt very practical, much less possible. Proper
Creatine supplementation intervention will raise the normal levels of 3.5-4.0 to a
whopping supersaturated 5 grams per kilo.

One of the best ways I know to introduce the power-boosting agent, Creatine,
into your daily diet is by implementing the TRIPLE PHASE: Powdered Creatine
Plan. (I realize that sports nutritionists and other experts in the field of
orthomolecular biochemistry and health may hold other varying views.) Within
the scope and space of this plan, Ill share with you the secrets for making it
work correctly. Youll learn such step-by-step instructions as:

How to take Creatine
How much Creatine to take
How to cycle Creatine

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OK, its time to get NASTY and learn all the secrets about proper Creatine
supplementation.

The TRIPLE PHASE: Powdered Creatine Plan consists, as the wording
suggests, of 3 unique cycling phases. The first phase is Loading, the second is
Maintenance, and the third is Unloading. An explicitly calculated encapsulated
summary of each one is as follows:

PHASE I:
Creatine Loading
Minimum 5 days
Maximum 7 days

To achieve supercompensation levels of Creatine in skeletal muscle will require
you to take one level teaspoon (5-gram serving) of 100% pharmaceutical grade
(99% pure) Creatine powder 4-6 times daily.

Heres how. Measure out one level teaspoon of Creatine powder and mix it
thoroughly into a 6-8 ounce glass of water. Better yet, mix the Creatine powder
into a sugary beverage such as Kool-Aid or an inexpensive sports drink
containing glucose polymers (maltodextrine). You can even use warm (not hot)
cocoa. Fructose-based drinks and fruit juices like apple, grape, or orange should
not be your beverage of choice because the fruit sugar contained in these liquids
has a low glycemic index. They are poor stimulators of the insulin-releasing
effect. Combining Creatine with a sugary or glucose polymer liquid (as opposed
to fructose-based drinks) will increase the absorption rate of Creatine into muscle
tissue by nearly 60% as opposed to using water alone.

The number of daily servings of Creatine will depend on your body weight (see
accompanying chart). Each serving needs to be consumed at separate intervals,
2-3 hours apart. This will help you avoid stomach distress. If doing this is not
sufficient, simply take an antacid tablet 20 minutes prior to Creatine consumption.
Also, increasing the amount of liquid beverage used (from 8 ounces to 12-16
ounces, but be conscious of the increased calorie content) will help to alleviate
stomach discomfort to a great degree. It is a good idea to plan the Creatine
dosages so that they are consumed between major meals/snacks on workout
and non-workout days alike.







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PHASE I:
Creatine Loading

Body Weight (lbs.) Daily Servings of Creatine Total Daily
(1 serving = 5 grams)

190 or less 4 20
191 to 220 5 25
221 and up 6 30

Aggressively pursue Phase I on consecutive days (one day right after the other)
and don't be surprised if you experience a rather dramatic lean body mass
(muscle) gain of 2-4 pounds after 5 to 7 days of Creatine loading.

Next, heres . . .

Four Hot Tips
For
Maximum Muscle Tissue Hydration Loading

1. Never allow a Creatine dosage to stand (after being mixed) for more than
10-15 minutes. Drink the beverage immediately (while the Creatine powder is
suspended in the liquid) and you wont have to deal with the Creatine
residues settling on the bottom and sides of the glass. This can rob you of
receiving a full 5-gram serving of the Creatine powder that is so necessary for
cell voluminizing or cell hydration.

2. A Creatine drink or beverage should be consumed at least 30 minutes
prior to or 2 hours after the consumption of a major high-protein meal (or
replacement drink such as MET-Rx by MET-Rx USA, Mypolex Plus Deluxe
by EAS, Rx-Fuel by Twinlab, or Lean Body by Labrada Bodybuilding
Nutrition) and/or high-protein snack. Proteins as well as hot teas and coffee
(which contain caffeine) kick up stomach acids, which ultimately limit the
maximum absorption of Creatine into the muscles. Speaking of hot drinks . . .

3. Never allow a Creatine beverage to be microwaved (nuked) because doing
so breaks down the molecular structure and solubility of the Creatine powder.

4. Depending on your bodyweight and which phase (I, II, III) of the Powdered
Creatine Plan you are using, always consume a dosage or serving (per
particular phase instruction) within one-half hour upon the completion of a
workout and always before you load up on the amino capsules.



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PHASE II:
Creatine Maintenance
Minimum 30 days
Maximum 45 days

If your bodyweight is 190 pounds or less: Consume one serving (one level
teaspoon = a 5-gram serving) of Creatine at two separate intervals (see Hot Tips
2 and 4 above) on the days you work out. On non-workout days, consume only
one serving of Creatine.

If your bodyweight is between 190 and 220 pounds: Consume one serving of
Creatine at three separate intervals on scheduled workout days. Tip: Consume
3 to 8 grams of Creatine right after the workout. On non-workout days, consume
one serving twice at separate intervals.

If you weigh over 220 pounds, consume one serving of Creatine at four separate
and distinct intervals on scheduled workout days. On non-workout days,
consume 3 servings of Creatine at separate intervals.

PHASE III:
Creatine Unloading
Minimum 15 days
Maximum 30 days

Bodyweight 190 or less: 3 grams (1/2 teaspoon+) of Creatine.
Bodyweight 191 to 220: 4 grams (3/4 teaspoon) of Creatine.
Bodyweight 221 and up: 5 grams (1 teaspoon) of Creatine.

Every-Other-Day
Creatine Strategy

At two separate intervals every other day (1, 3, 5, 7, 9, 11, 13, and 15), consume
the number of grams of Creatine appropriate for your bodyweight (see above).

One-Day-A-Week
Creatine Strategy

Upon completion of the Every-Other-Day strategy and for the next couple of
weeks (days 16 through 30), select one day out of each 7 and, at two separate
intervals, consume the number of grams of Creatine appropriate for your
bodyweight. Schedule the two servings on what you consider to be a heavy-duty
training day. For me personally, for example, it would be the day I train chest,
delts, and triceps as opposed to a workout day where I train back and biceps or
even a leg workout. My post-recovery time, both biological and/or psychological,
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on pushing movements (i.e., bench presses, press behind neck) takes longer
than on pulling movements (i.e., barbell rows, curls), so I take my Creatine
servings on a pushing day.

Upon completion of Phase II, Creatine Unloading, One-Day-A-
Week strategy, you have three options to consider:

1. You can give your body (and wallet) a break and totally lay off from Creatine
supplementation for 2-3 weeks. Creatine uptake levels in the skeletal
muscles will decline (as will muscle torque/contractions and size) somewhat
when you stop supplementing Creatine, but your levels will still be higher than
the normal unsupplemented levels of 3.5-4 grams per kilo prior to initial
Creatine supplementation use. Besides, if your day-to-day nutritional integrity
includes red meat and fish, you're still going to be consuming 1 to 2 grams of
Creatine daily.

2. Rather than taking a total layoff from Creatine supplementation (see
Option 1), many power/bodybuilders will, upon completion of Phase II,
Creatine Unloading, begin a new Phase II, Creatine Maintenance, cycle.

The logical progression of the TRIPLE PHASE: Powdered Creatine Plan
would be as follows:

LOAD PHASE > MAINTENANCE PHASE > UNLOADING PHASE >
MAINTENANCE PHASE > UNLOADING PHASE, etc.

3. The logical progression plan of Creatine supplementation cited above
works well as long as there is no more than a total 30-day layoff. What
happens if there is more than a 30-day total layoff (due to injury, sickness,
vacation, etc.) from Creatine supplementation? In that case, youll have to
begin all over again with Phase I, Creatine Loading, as previously detailed
and then continue the cycle with Phase II and III. If you are looking to jump-
start the loading process, then you might want to consider using a brief but
intense Super Saturation Creatine Loading Phase.

The theory behind this unique loading strategy is to consume 4 to 6
equally divided servings of 5 to 10 grams each of Creatine Monohydrate for 3
to 5 consecutive days, according to the following chart.








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Super Saturation Creatine
Loading Chart

Body Weight (lbs.) Daily Servings of Creatine Total Daily Grams

90-140 *6 30
140-175 **4 40
176-225 **5 50
225 and up **6 60

* = 5-gram servings (one level teaspoon)
** = 10-gram servings (two level teaspoons)

REMEMBER that the Super Saturation Creatine Loading Phase is to be
used a minimum of 3 days and a maximum of 5 consecutive days. Upon
completion of this phase, continue on with Phase II and then on to Phase III.

Regardless of which loading phase is implemented, you will rather
dramatically increase depleted whole-body Creatine levels with the bottom
line being unbelievable results: Improved strength, increased muscle
stamina, and greater intensity.

Blitzing through just one cycle of The Triple Phase: Powdered Ceatine
Plan, some small- to medium-built power/bodybuilders have gained 4-6 lbs.
of lean muscle mass, while larger bodybuilders have made gains of 10-14 lbs.
of lean muscle mass.

A Capsule Comment
About
Those Creatine Supplement Ads

There are some supplement companies that are selling Creatine at extremely
reduced prices (almost lower than distributor or wholesale prices). Don't be
fooled by this! Many of the cheaper brands contain fillers (such as sugar) and
other inferior additives. They simply do not live up to their exaggerated ad
claims.

If you have any questions regarding any supplement companys product,
request information from the company on their process of formulation and ask
them to provide you with all the published technical information on it as well. If
the company does not comply, then:

1. Dont use any of the companys supplements (e.g., Creatine) if they cant
provide this information.

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2. Don't purchase any supplement product where the manufacturer does
not list the ingredients on the label. Sometimes, even when the ingredients
are listed on the label, it doesnt guarantee that its actually in the can.

Lets assume that you've found two different brand names of Creatine and
you are interested in purchasing one of them. Find out what the active
ingredients are in each, and then compare the total content of each ingredient
from both brands. By doing this, youll get the most bang for your buck ($$$)
when you make your purchase.

Only rip-off artists make claims about supplements that are too good to be
true. I suggest you buy supplements such as Creatine Monohydrate from
companies that sell only pure laboratory-grade products. I personally have
used and highly recommend the Creatine Monohydrate formulations from
Beverly International (www.bodybuildingworld.com).

SUPERHYDRATE YOUR SYSTEM

Drinking copious amounts of water throughout the day is essential to
your physical well being and the success of this program. I suggest
that a person who doesnt have a kidney disorder or is not taking
diuretics drink at least .66 times their body weight in ounces of water
daily. For example, you weigh 200 pounds. 200 x .66 = 132 ounces, or
thirteen 10-ounce glasses of water daily.

Final Comment

I have included a sample outline of how a 190-220 lb. power/bodybuilder
might initiate the TRIPLE PHASE: Powdered Creatine Plan. The carefully
timed dosages/servings of Creatine will vary slightly, depending on when you
arise each morning, eat meals/snacks, and time of the day you hoist the
Heavy Iron. Stay flexed!

Many more quality e-reports on bodybuilding, fitness and nutrition, etc., will be
published in the near future. These e-reports will be full of result-producing
(almost secret) information. Be sure to watch for them at the following
websites:

www.dennisbweis.com
www.criticalbench.com
www.drugfreebodybuilding.com
www.trulyhuge.com
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ADDENDUM

A Quick Review Sample
Creatine Secrets of the Pros
Creatine for Females




















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The TRIPLE PHASE
Powdered
Creatine Plan

The following sample of major meals/snacks, workouts, and Creatine
supplementation is for a power bodybuilder who weighs between 191 and
220 pounds and wakes up at 6:00 A.M. and performs a high intensity
workout at 6:00 P.M.


Time

6:30 A.M.
8:30 A.M.
9:30 A.M.
11:30 A.M.
12:30 P.M.
2:30 P.M.
3:30 P.M.
5:30 P.M.
6:00 P.M.
7:30 P.M.
8:30 P.M.
10:00 P.M.
PHASE I
5-7 days

B:
5g Creatine
MM:
5 g Creatine
L:
5g Creatine
MA:
5g Creatine
70 min W/O
5g Creatine
S:
BS:
PHASE II
30-45 days

B:
5 g Creatine
MM:

L:
5 g Creatine
MA:

70 min W/O
5g Creatine
S:
BS:
PHASE III
15-30 days

B:
4 g Creatine
MM:

L:

MA:

70 min W/O
4g Creatine
S:
BS:

Codes: B = breakfast, MM = midmorning snack, L = lunch, MA = mid-afternoon snack,
S = supper, BS = bedtime snack, g = grams

Phase I Consume 5-gram doses of Creatine as scheduled on workout AND
non-workout days alike.

Phase II On scheduled workout days, consume the Creatine servings as
scheduled. Another strategy would be to consume 3g Creatine after breakfast
and lunch and 8g Creatine after the workout. Though not listed in the schedule
above, consumer 5g Creatine at two separate intervals on non-workout days,
preferably after a main meal.

Phase III During the first one or two weeks of this phase, consume two 4g
doses of Creatine every other day, on workout days if possible. During the next
two weeks, consume just two 4g doses of Creatine and only on one day out of
every 7. Schedule it for what you consider to be a heavy-duty training day.



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CREATINE SECRETS
of
Professional Bodybuilders
(Suggestions by Charles Poliquin)
www.charlespoliquin.net

To determine how many grams per day a power/bodybuilder needs of Creatine,
follow these guidelines:

Loading (5 days)
Multiply body weight in kilos by .45 grams

Maintenance
Multiply body weight in kilos by .225 grams


KILO CONVERSION CHART
Body Weight

Pounds
(lbs.)
Kilos
(kg)
Pounds
(lbs.)
Kilos
(kg)
Pounds
(lbs.)
Kilos
(kg)
Pounds
(lbs.)
Kilos
(kg)
Pounds
(lbs.)
Kilos
(kg)
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
45.00
45.45
45.90
46.36
46.81
47.27
47.72
48.18
48.63
49.09
49.54
50.00
50.54
50.90
51.36
51.81
52.27
52.72
53.18
53.63
54.09
54.54
55.00
55.45
55.90
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
56.36
56.81
57.27
57.72
58.18
58.63
59.09
59.54
60.00
60.45
60.90
61.36
61.81
62.27
62.72
63.18
63.63
64.09
64.54
65.00
65.45
65.90
66.36
66.81
67.27

149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
67.72
68.18
68.63
69.09
69.54
70.00
70.45
70.90
61.36
71.81
72.27
72.72
73.18
73.63
74.09
74.54
75.00
75.45
75.90
76.36
76.81
77.27
77.72
78.18
78.63
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
79.09
79.54
80.00
80.45
80.90
81.36
81.81
82.27
82.72
83.18
83.63
84.09
84.54
85.00
85.45
85.90
86.36
86.81
87.27
87.72
88.18
88.63
89.09
89.54
90.00
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
90.45
90.90
91.36
91.81
92.27
92.72
83.18
93.63
94.09
94.54
95.00
95.45
95.90
96.36
96.81
96.27
97.72
98.18
98.63
99.09
99.54
100.00





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Creatine Loading and Maintenance
For
Females

Lean Bodyweight
(lbs/kg)
Females
Loading gms/Maintenance gms
80 36
100 45
120 55
140 64
160 73
180 82
200 91
220 100
6 2
8 2.5
10 3
11.5 3.5
13 4
14.5 4.5
16 5
17.5 5.5