Ive been taking now, ive had the bottle for a bit more then a month or so, but for the past month, ive been religiously going to the gym.
Training intense, and doing some decent cardio.
You need to drink water ... No matter what DRINK WATER.
I personally try not to drink any stupid stuff like coke or whatever energie drinks, just so its somewhat absorbed better.
Its a bit mental, i try and cut some useless stuff.
Also ive been pretty devoted to the gym this past month, hopefully ill keep it this way.
Ive been eating better, sleeping, trying to take in a decent amount of proteins, i stopped the shakes for this month cause it didnt feel right to mix too much.
And honestly I personally feel a big effect.
It helped me get back my old shape, i had lost motivation a bit so it somewhat pushed me.
MY chesy got pretty defined and my arms are becoming like i would like them to be.
Btw ive been taking Creakic, from MuscleTech.
And following this program for a good month or 2.
Monday - Full Body Routine (series 1)
Full Body
Exercise Sets Reps
45 Degree Leg Press 3 20
Seated Row 3 20
Chest Dip 2 15-20
Machine Shoulder Press 2 20
Cable Curl 2 20
Tricep Extension 2 20
Hover 3 1 minute
Tuesday: Rest Day
Wednesday - Full Body Routine (series 2)
Full Body
Exercise Sets Reps
Smith Machine Squat 3 20
Seated calf Raise 2 25
Lat Pull Down 3 20
Dumbbell Flys 3 20
Tricep Kickback 2 20
Standing Dumbbell Curl 2 20
Decline Sit Ups 2 MAX
Thursday: Rest Day
Friday- Full Body Routine (series 3)
Full Body
Exercise Sets Reps
Dumbbell Lunge 4 10 each leg
Wide Grip Pull Up 3 MAX
Barbell Bench Press 3 15-20
Standing Barbell Curl 3 15-20
Tricep Bench Dip 3 15
Horizontal Leg Raise 2 MAX
Saturday and Sunday: Rest Days