Tag Archives for " body beast supplements "

Dec 08

Creatine With Body Beast

After just finishing up with my latest round of Body Beast and getting absolutely ridiculous results (see below), many people are messaging me over on my Facebook page and asking about the supplements I used, specifically creatine. To be honest, I’m writing this post because it’s a hell of a lot easier for me to direct people to a blog rather than writing the same response over and over again. Regardless, I’m going to explain the benefits of creatine, my personal experience with it, and the type of creatine with Body Beast that I used.


Benefits of Creatine

creatine-with-body-beastFirst, let’s talk about the benefits of creatine. There are a lot of them. For one, it increases muscle size and strength. Every single time that I use creatine I notice a significant increase in strength and size within the first month. And the longer I use it, the stronger and bigger I seem to get. I’ve done many rounds of Body Beast before without the use of creatine and the results seem to be slower than with creatine. But why? It has a lot to do with creatine’s ability to delay fatigue. To make it simple without getting into detail about ATP and ADP, basically it allows you to pump put more reps. This is something that I notice within the first week of creatine supplementation. For example, let’s say that without creatine I can bust out 15 reps doing dumbbell presses and I struggle greatly with that last rep. When I use creatine, I can usually get 2-3 more reps and those extra reps really do make a big difference in results.

In addition, when I use creatine with Body Beast I notice a drastic reduction in recovery time. Normally when I train without creatine supplementation, I am pretty sore for 3-4 days after a workout. However, with creatine the soreness only lasts a day or two at most. There have been a lot of studies that have proof to back this up. Somehow creatine reduces inflammation in the cells and recovery time.

Creatine and Water Retention

When I’m using creatine with Body Beast, I notice quite a bit of water retention. This is actually something that causes worry in a lot of people. Just last week someone messaged me about gaining something like 6 lbs in the first few weeks after starting creatine supplementation. He was worried that he was gaining fat, but that’s not the case.  What happens with creatine is that it draws water into the muscle cells. This is actually a good thing because it helps with protein synthesis, but if you’re someone worried about weight gain or loss, adding 6 lbs in a short amount of time can be alarming. For me personally, I normally gain anywhere from 4-8 lbs within my first few weeks of using creatine. If I’m trying to cut, I will stop using creatine. When I was working hard for my Body Beast results, I stopped using creatine a month and a half before I completed the program. When I use it I feel bloated quite often from the water retention and I lose some definition. If I want that “ripped” look, I stop creatine to reduce water retention and bloat. But if you start using creatine, don’t be alarmed if you gain some water weight within the first few weeks. It’s completely normal. If you want to put on some size and lean out at the same time, I suggest doing something like what I did and stopping the creatine a month or so before you take your “after” photos, especially if you’re doing a 3 month program like Body Beast.

Types of Creatine

There are many different types of creatine and I have tried most of them, but my favorite and the one I have gotten the best results with is creatine monohydrate. Some of the other forms include ethyl-ester, micronized, and kre-alkaline. When using creatine with Body Beast, my go to is monohydrate. This is also the one with the most research behind it. In addition, it’s cheap to purchase. However, you do have to be careful about which brand of creatine monohydrate you use. Some brands are lower quality than others. I use the Performance Line Creatine from Beachbody because I know it’s made with great quality, just like all of their other products.

Loading Phase

There are a lot of different opinions on whether or not you should do a “loading phase,” but personally I don’t see a big reason to, especially if you use creatine monohydrate. I have done it both ways, doing a week long loading phase and not doing one at all and personally, I haven’t noticed any difference between the two options. What is a loading phase? It’s when you increase the amount of creatine you take for 7-10 days and then decrease to a maintenance dose. The theory is that loading saturates the muscle cells with creatine stores. When I do “load,” I take 10g of creatine for a week and then decrease to 5g. For this past round of Body Beast, I did not do a loading phase and just started using 5g daily.

When & How to Take Creatine

Again, there is a lot of different opinions on when and how to take creatine monohydrate. All I can do is share what I have found most effective. The big debate is whether to take it before or after the workout. I have tried it both ways and have even taken 2.5g before the workout and 2.5g after the workout. When using creatine with Body Beast during this past round, though, I took it before my workout. Something that I have always been taught and read up on through various research is that the creatine should be taken with some sort of simple sugar, such as grape juice. The theory is that the creatine binds with the sugar and is transported to the muscle cells quicker and more effectively. Normally I take 5g of creatine with 8 oz of organic grape juice about 20 minutes before my workout and that seems to work best for me.

Is Creatine Safe?

Before I started doing research on creatine, there were always a lot of people who told me that creatine was dangerous to take because it damages the liver and kidneys. There is a lot of scrutiny, but research shows there is no correlation of liver or kidney damage with creatine use.

So there you have it, pretty much everything you need to know about creatine supplementation. If you’re going to use creatine with Body Beast, which I highly recommend, hopefully now you have a good understanding of what creatine is all about, when and how to take it, and why it’s so effective. If you have any questions, don’t hesitate to reach out to me on Facebook. If you would like me to Coach you through Body Beast or any other Beachbody program, you can make me your Coach by clicking here.

Aug 29

Body Beast Supplements to Put On Size

When it comes to Body Beast supplements to put on size, most people have absolutely no idea what they are doing. Right now I’m going through Body Beast and if you have no idea what that even is, it’s a mass building program by Beachbody. I’ve been through the program multiple times in the past and gotten outstanding results. However, this is the first workout program I’ve done since battling Lyme Disease and I’m pretty excited because of the amount of knowledge I gained about nutrition and supplementation. I have a feeling the Body Beast results I get this time around will be the best I’ve gotten yet.

It’s important that you don’t use just any supplement that’s recommended for you. Rather, only consume ones that you’re confident will be beneficial to your long term health and current goals. I’m using the entire Performance Line along with some additional high quality supplements. Below I’m going to break down exactly what I’m using, when I’m using them, why I’m using them, and some other things like taste and consistency.

Body Beast Supplements

Beachbody Performance EnergizeFirst I want to start off talking about my favorite pre-workout supplement, Energize. I’ve taken a lot of pre-workout supplements in the past and this one is by far the best I’ve used (Check out my full Beachbody Energize Review). Not only is it great quality, but it gives me an incredible boost that lasts the entire workout with no crash afterwards. And trust me, that’s important. With some old supplements I used to take, such as Jack3d and 1MR (which are awful supplements by the way), I used to crash hardcore, meaning I would be physically drained for the remainder of the day. I take 2 scoops about 15-20 minutes before my workout, and it usually kicks in within 10 minutes. The flavor and consistency are great as well. It’s sort of a tangy lemon flavor and mixes very easily. I haven’t gotten any clumps that I used to get with the old E&E formula.

Next, Hydrate is a supplement I use during my workouts. It contains key electrolytes and Beachbody Performance Hydratecarbohydrates that the body needs as you go through an intense workout. With my Hydrate, though, I also mix in 3 scoops of MRM’s BCAA+G supplement. BCAA means branch chained amino acids and they are important because they promote protein synthesis and prevent protein catabolism, which is just the breakdown of muscles. When you’re trying to put on size, you want to do everything you can to prevent the body from using muscle as a fuel source. The BCAA’s is a watermelon flavor and tastes excellent. The Hydrate is more of a citrusy flavor and tastes great as well.

Beachbody Performance RecoverAfter my workouts I take 2 supplements, Recover and creatine monohydrate. Both of these are part of the Beachbody Performance Line. I would also say that out of the entire line of Body Beast supplements to put on size, these 2 are the most important. I shake together 1 scoop of Recover and 5 grams of creatine and take it within 30 minutes after my workout. Recover contains additional BCAA’s along with 20 grams of protein and 10 grams of carbs to help the body recover from an intense workout. As far as flavor is concerned, out of all the Performance Line supplements, this one tastes the best. The one I use is the new orange flavor and it tastes like an orange creamsicle.  It reminds me a lot of the old P90X Recovery Formula that I used to take when I first went through P90X in 2008. With creatine, without getting too scientific and boring the hell out of you all, creatine basically helps you pump out more reps and improves recovery. Whenever I take creatine is when I notice the most strength gains.

At least 30 minutes before I head to bed I use the Recharge supplement. The time when Beachbody Performance Rechargeyour muscles recover the most is when you sleep. Recharge contains 20 grams of casein protein, which is a slow-release protein. It also contains BCAA’s and the two combined help aid the repair of the muscles during sleep. It’s vanilla flavored and tastes great. I just shake up one scoop with water right before I head to bed.

ShakeologyThe only other supplement that I take is Shakeology and you can read my full Shakeology review <<– here. Basically it’s a meal replacement that I now use as a mid-afternoon snack. I’ve been using Shakeology every day for just about the past 6 years. The one I use is the Vegan chocolate and I blend it with coconut almond milk, an organic banana, 1 tablespoon of almond butter, and ice.

And there you have it, the Body Beast supplements to put on size that I’ve been using since starting this round of the program. So far I’ve had incredible results. My recovery time is much quicker and I’m seeing quicker strength gains than I ever have before. If you have any questions about any of the supplements, feel free to contact me over on Facebook or email me at Josh@JoshSpencerFitness.com. If you would like to add me as your Beachbody Coach, just click here.