Caffeine, Cardio and Creatine

[LesClark65]

Hi allFirst time post, go easy with replies!I've had a good read through previous articles on the forum and I can't quite find what I'm looking for. I hope this isn't too repetitve.I'm 48, 230lb, 6'1", carrying a bit of fat but not as much as before CNS which worked great for me. I dropped around 25lb in a couple of months at the end of last year. I am a former competitive swimmer, I lift for fun and to maintain strength my levels.I switched to CBL and I'm struggling to balance diet and training. I also started with the shakes as detailed in CBL. That casein hydrolysate is rank!First issue. I think the caffeine is giving me headaches. I'm only taking 200mg in the morning and again pre training. Any more than that and I can't sleep due to alertness, increased HR and very strong heart beat, like when it pounds in your ears. I've stopped the caffeine this week and I'm back to normal. Is this just sensitivity and what's the best solution? Stop taking it or reintroduce at lower dose? Is it essential?Second issue. I am restricted to low impact cardio for various reasons, mostly due to worn out or damaged joints. My weapon of choice is the Concept2 indoor rower and I recently posted a 6:43 for the 2k. I'd like to go sub 6:30. I lift and row on alternate days. I follow the C2 training programme which cycles intensity through different phases and can be anything from 40min slow and steady to sets of 30sec all out sprints.  When I was on CNS, I was definitely losing muscle mass as well as fat but not strength. Now I'm on CBL and I'm not sure how to modify my diet around doing cardio one night and lifting the next. Any advice please?Third issue. Creatine and the CBL shakes in general. I have the AM shake every day. Do the pre/intra/post workout shakes only apply to lifting days? So this would mean no shakes on rowing days? I always thought that creatine needed a daily intake to be effective but I'm only taking on alternate days.Generally, I find that I get insanely hungry on the day after cardio days. No amount of low carb food is enough to satiate my appetite and it's really hard to stay on track on low carb days.Last night I lifted and back loaded and literally felt like I was blowing up! Someting went right there but this is random and I'd like to understand more.Any comments gratefully received.CheersLes

[Richard Schmitt]

Hi allFirst time post, go easy with replies!I've had a good read through previous articles on the forum and I can't quite find what I'm looking for. I hope this isn't too repetitve.I'm 48, 230lb, 6'1", carrying a bit of fat but not as much as before CNS which worked great for me. I dropped around 25lb in a couple of months at the end of last year. I am a former competitive swimmer, I lift for fun and to maintain strength my levels.I switched to CBL and I'm struggling to balance diet and training. I also started with the shakes as detailed in CBL. That casein hydrolysate is rank!First issue. I think the caffeine is giving me headaches. I'm only taking 200mg in the morning and again pre training. Any more than that and I can't sleep due to alertness, increased HR and very strong heart beat, like when it pounds in your ears. I've stopped the caffeine this week and I'm back to normal. Is this just sensitivity and what's the best solution? Stop taking it or reintroduce at lower dose? Is it essential?Second issue. I am restricted to low impact cardio for various reasons, mostly due to worn out or damaged joints. My weapon of choice is the Concept2 indoor rower and I recently posted a 6:43 for the 2k. I'd like to go sub 6:30. I lift and row on alternate days. I follow the C2 training programme which cycles intensity through different phases and can be anything from 40min slow and steady to sets of 30sec all out sprints.  When I was on CNS, I was definitely losing muscle mass as well as fat but not strength. Now I'm on CBL and I'm not sure how to modify my diet around doing cardio one night and lifting the next. Any advice please?Third issue. Creatine and the CBL shakes in general. I have the AM shake every day. Do the pre/intra/post workout shakes only apply to lifting days? So this would mean no shakes on rowing days? I always thought that creatine needed a daily intake to be effective but I'm only taking on alternate days.Generally, I find that I get insanely hungry on the day after cardio days. No amount of low carb food is enough to satiate my appetite and it's really hard to stay on track on low carb days.Last night I lifted and back loaded and literally felt like I was blowing up! Someting went right there but this is random and I'd like to understand more.Any comments gratefully received.CheersLes

1) If the caffeine is causing problems then don't use it. It's not necessary2) Why can't you modify your diet for HIIT and lifting on separate days? Go ULC for HIIT and backload PWO on lifting evenings.3) You can take creatine by itself if you want to. Doesn't need a shake.

[LesClark65]

Thanks for that quick reply.Happy with the backload PWO, although it does seem to have halted fat loss somewhat. I may reduce.Not sure about the ULC on cardio days. It just seems to be wiping me out. I'm rowing around 10k most sessions. I'll persevere for a while and see how it goes.With regards creatine, is it necessary to take every day in order to maximise the benefit?Also, is it worthwhile adding some whey on cardio days?ThanksLes

[adk]

Thanks for that quick reply.Happy with the backload PWO, although it does seem to have halted fat loss somewhat. I may reduce.Not sure about the ULC on cardio days. It just seems to be wiping me out. I'm rowing around 10k most sessions. I'll persevere for a while and see how it goes.With regards creatine, is it necessary to take every day in order to maximise the benefit?Also, is it worthwhile adding some whey on cardio days?ThanksLes

Maybe focus your HIITs after your CNS if it's draining you so much. What is your diet like?As for creatine, I take it everyday (OFF) days, I take 5g & 5g that's all usually with 2 of my 3 Accelerator Shakes. On workout days, I take 15g pre & post workout.

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