Docker Concepts: What is Software Supply Chain Security

docker-concepts-what-is-software-supply-chain-security

Tech: US Tiktok users flock to Chinese social media app RedNote • FRANCE 24 English

tech-us-tiktok-users-flock-to-chinese-social-media-app-rednote-france-24-english

The Accidental $8 Million Dollar Business: Beehive Meals

the-accidental-8-million-dollar-business-beehive-meals

Americans Protest TikTok Ban By Downloading Chinese App “Rednote”

americans-protest-tiktok-ban-by-downloading-chinese-app-rednote

How To Monetize TikTok Account in 2025 (NEW UPDATE!)

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Is TikTok Really A Security Threat A Conversation With Jeremy Bash

is-tiktok-really-a-security-threat-a-conversation-with-jeremy-bash

Sync Your TikTok Lead Ads to HubSpot

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CARA MEMULAI TIKTOK AFFILIATE YANG BAIK DAN BENAR AGAK AKUN BISA TUMBUH LEBIG CEPAT‼️

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The FULL TikTok Ads Course (Learn TikTok Ads)

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فتح حساب بيطا بدون vpn بالمغرب والجزائر

فتح-حساب-بيطا-بدون-vpn-بالمغرب-والجزائر

## Introduction

Creatine is often described as the legal version of steroids, making you bigger, stronger, and more athletic. But just how big of a difference can it make for the average Joe? And are there any harmful side effects you should know about? Meet Raza, our guinea pig, a beginner who has never taken creatine. Over the next 30 days, we're going to track his weight, muscle size, and strength to see just how much this supplement helps or hurts him.

## Raza's Background
My name is Raza Catal. I'm 26 and I work at Build with Science. I'm actually getting married in three days, right after this challenge ends, and I want to look thick and juicy in my suits. I want to be looking built like my boss and my coworkers, so let's see how this turns out.

## Understanding Creatine Saturation
When you first start taking creatine, it won't work right away. You actually won't experience any benefit until you reach what's known as full saturation. This is a point when your muscles' creatine stores are completely full. Typically, if you take one five-gram scoop of creatine a day, you can reach full saturation in about three weeks. However, you can experience the benefits faster, in as little as a week, if you use what's known as a loading protocol. This involves taking 20 grams of creatine every day for a week. However, for some individuals, ingesting this much creatine at once can create a lot of stomach discomfort.

## The Challenge Begins
### Day 1-3: The Initial Struggles
My stomach hurts. My bathroom bowel movements are really messed up. The first three days of taking creatine were absolutely hell. I went out for dinner with my fiancée, where we were chilling and relaxing, and the creatine really started kicking in. I told my fiancée if I don't go home in the next 20 minutes, I would shit myself. I got a speeding ticket because I went through a red light because I could not stop hurrying up. I had to quickly get home to use the restroom—it was so bad. Day two, I had stomach pains out the wazoo. It was bad. I was in bed and just agony and pain, and felt like something was stabbing me in the stomach, and I was bloated like my face felt fat. It was just a nightmare.

### Fixing the Issues
So to soothe Raza's stomach pains, we spaced out his servings throughout the day and also fully dissolved each dose with water instead of dry scooping it. We also made sure he stopped taking his creatine with his pre-workout or any caffeine. There's not only some evidence suggesting that taking creatine with caffeine may make it less effective, but it also seems to greatly increase the odds of stomach discomfort. Making these fixes seemed to do the trick.

## Results After 30 Days
### Weight and Muscle Gains
Alright, so after the seven days of loading, by now the creatine should be fully saturated in your muscles, and this is when it'll start working. This is when you should scale back your dose to just 5 grams per day to simply maintain your elevated creatine stores. However, not everyone responds to creatine. In fact, it's estimated that about 20 to 30 percent of people are non-responders. Once you do reach full saturation, there are a few benefits and side effects you want to look out for to tell if it's working.

I gained roughly around one and a half pounds in the first week. Oh, this is a problem. It was a big "oh" moment because I had these suits that were tailored to my body. If I don't fit into my suits, my fiancée will not be happy.

### Strength Improvement
Day 10 is when I noticed that my pull-ups were changing. Before taking creatine, I could do about 9, 5, and 5. Taking creatine, I was able to push out 12, 11, and 11. That was a huge indicator for me that something is going on in my body.

If you're a responder to creatine, you should notice a slight strength boost across most of your exercises. In fact, a meta-analysis reviewing 22 creatine studies found that on average, trained lifters can expect roughly an eight percent boost in strength and 14 percent boost in the number of reps. For less experienced lifters like Raza, however, they seem to reap larger benefits, with one study showing an average strength increase of 30 percent in untrained individuals.

Bench press, I was able to increase five pounds in all my sets. Shoulder press, I'm able to do almost 55 to 60 pounds on each side, and it feels like a dream seeing all this weight change, but it's happening. I just hit an all-time PR in low incline dumbbell press—60 pounds on each side for each arm. Raza has been able to increase almost all his exercises by around five pounds or so, as well as do at least a couple more reps, which seems to align well with the research.

### Hair Loss Concerns
One thing I'm really worried about is losing my hair. It's already thinning, and apparently, creatine can make it worse. I'll talk to Jeremy about this and see what he has to say.

Why is hair loss a popular concern when it comes to creatine? This goes back to a study published in 2010. Researchers took 20 rugby players and split them into a placebo group or creatine group, where they followed the loading phase for seven days and then dropped down to maintenance afterwards. Now, throughout this period, researchers measured what's known as DHT, a hormone known to contribute to male pattern baldness and hair loss in those who are genetically predisposed to it.

So what happened? The creatine group actually experienced a significant increase in their DHT levels by about 56 percent after the loading phase, which then reduced down to a 40 percent increase during the maintenance phase. So does this mean hair loss is a legitimate concern? Well, first of all, the creatine group had lower than average DHT levels to begin with, and the increase they experienced was still within normal levels. Also, no other study has yet to replicate the results. So I honestly think it's not a concern, but we will keep an eye on Raza’s head of hair and see if we notice any differences.

### Recovery Rate
In addition to the strength benefits, one study surveying 52 NCAA athletes found that 81 percent of them reported faster recovery from training after taking creatine. So once you do reach full saturation, pay attention to how fast you recover between your workouts, as that's another indicator that it's working.

## Final Results
Alright, my man. It's day 30. Yeah, it's exciting. Let's see where we're at. Going into day 30, I did not know what to expect. Damn. You look good, man. Your shoulders look a bit wider, arms look a bit juicier. 

- 38 centimeters—from 36 centimeters, so a two-centimeter increase.
- Just over 125 centimeters—started at 120 centimeters.

Just from this area, I'm a little worried now I have to fit into my wedding suit. Taking creatine is not a magic pill. I still had to watch my nutrition, and I still had to train hard, but it still gave me that little boost being a beginner, and I'm definitely going to keep taking it.

## Conclusion
Raza's improvements were impressive. His arms and shoulders increased significantly over 30 days. Although most of this could be attributed to water retention, the creatine also helped him look bigger. The supplement will definitely help with muscle gains over time if he continues taking it. Raza’s wedding suit just barely fit because of his gains, but he did get his wish of looking a bit more thick and juicy. Best of all, he managed to keep his hair intact, and his barber didn’t notice any changes.

Proper nutrition and hard training will always do more than any supplement. But creatine can give you that extra boost. Whether you're considering it for your fitness journey or looking for ways to become more efficient, understanding how to properly use such a supplement and managing its side effects can make all the difference.

## Keywords
- Creatine
- Muscle Saturation
- Loading Protocol
- Stomach Discomfort
- Hair Loss
- Strength Improvement
- Body Weight
- Recovery Rate

## FAQ
**Q: How long does it take for creatine to work?**
A: It typically takes about three weeks to reach full saturation with a daily 5-gram dose. You can speed this up to about a week using a loading protocol.

**Q: Can creatine cause stomach discomfort?**
A: Yes, ingesting large amounts initially can cause stomach discomfort. Spacing out the servings and dissolving them in water can mitigate this.

**Q: Does creatine cause hair loss?**
A: There is a study that showed an increase in DHT levels, a hormone linked to hair loss, but the results have not been widely replicated. So the risk seems minimal.

**Q: How much body weight can I expect to gain with creatine?**
A: On average, about one to three pounds due to water retention shortly after starting creatine.

**Q: Does creatine help with recovery?**
A: Yes, 81 percent of athletes in a study reported faster recovery from training after taking creatine.

Creatine is a well known supplement for making you bigger, stronger, ad more athletic. But what does a creatine 30 days transformation look like? What happens from taking creatine before and after 30 days? What are the creatine benefits and how should you 

Beginner Takes CREATINE for 30 Days (RESULTS & SIDE EFFECTS)

beginner-takes-creatine-for-30-days-results-side-effects

## PINK LEMONADE FLAVORED CREATINE | Pink Lemonade Creatine | Ekkovision Creatine Review

From Echo Vision comes an exciting product: pink lemonade-flavored creatine. This supplement offers a generous 100 servings, each containing 5 grams of creatine monohydrate. 

### Flavor Profile
The flavor of this creatine is nothing short of amazing. I recently had one of my roommates, who doesn't normally take creatine, try it out. The feedback was overwhelmingly positive. The pink lemonade flavor is a solid 9 out of 10. Personally, I would prefer it to be a bit sourer, but it does offer a genuine pink lemonade taste. The sourness is quite faint, but present enough to make it enjoyable. This makes it a drink you can comfortably sip throughout the day.

### Usage on Rest Days
On rest days, I typically don't consume protein powders and prefer to eat my calories instead. However, this flavored creatine serves as a good addition to my routine. Normally, consuming creatine on rest days is a bit of a hassle since I usually have to dry scoop unflavored creatine and mix it with water. This new pink lemonade flavor takes away that hassle. It allows me to enjoy my creatine without the need for unflavored powders, thus ensuring I maintain my creatine intake even on rest days, all while enjoying a refreshing taste.

### Longevity and Convenience
This product stands out not only for its flavor but also for its convenience. Having 100 servings per container ensures long-term use, making it a cost-effective option for those serious about their creatine intake. The ease of using this flavored creatine makes it a practical choice for both workout days and rest days.

In conclusion, if you're looking for a great-tasting, convenient way to maintain your creatine intake, Echo Vision's pink lemonade-flavored creatine is definitely worth considering.

---

## Keywords
- Echo Vision
- Pink Lemonade Flavored Creatine
- Creatine Monohydrate
- Flavor
- Rest Days
- Convenience
- Workout supplement

---

## FAQ

**Q1: How many servings are in Echo Vision's pink lemonade-flavored creatine?**
A1: There are 100 servings in the container.

**Q2: How much creatine monohydrate does each serving contain?**
A2: Each serving contains 5 grams of creatine monohydrate.

**Q3: How does the flavor of pink lemonade creatine compare?**
A3: The flavor is rated as a solid 9 out of 10. It has a faint sourness but genuinely captures the pink lemonade taste.

**Q4: Can I take this creatine on rest days?**
A4: Yes, it's especially convenient for rest days when you might not consume protein powder, as it helps maintain your creatine intake effortlessly.

**Q5: Is this product suitable for long-term use?**
A5: Yes, with 100 servings per container, it is both cost-effective and suitable for long-term use.

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PINK LEMONADE FLAVORED CREATINE | Pink Lemonade Creatine | Ekkovision Creatine Review Ekkovision

pink-lemonade-flavored-creatine-pink-lemonade-creatine-ekkovision-creatine-review-ekkovision

### EKKOVISION: Honest Protein Review!

---

#### Introduction

Hello everybody! Today, I'm excited to bring you an honest review of EKKOVISION’s new protein powder in the Venera Ice Cream flavor. Let’s dive right in and see what this product has to offer!

---

#### Unboxing & Initial Impressions

To start, I grabbed my handy knife and opened the container. Immediately, I was greeted with a delightful aroma. It genuinely smells like vanilla ice cream, which is very promising. Even my pet Muna seemed intrigued!

The container's design is visually appealing, featuring a cool picture that somewhat resembles me (kidding!). My only minor gripe is that the cap feels a bit flimsy, but it’s a small inconvenience for an otherwise well-packaged product.

---

#### Mixing & Taste Test

I scooped out a serving of the powder and mixed it with 6 to 8 ounces of water. The mixability was impressive—no clumps or gritty texture. As for taste, it exceeded my expectations. This protein powder tastes smooth and genuinely like vanilla ice cream. 

---

#### Nutrition Information

While I discuss this product, I’ll put up the nutritional stats somewhere around here (if technology permits). The stats are solid, making this a great addition to your pre-workout routine. 

Remember, you can use my discount code or any other available codes; they all work the same.

---

#### Final Thoughts

The Venera Ice Cream flavor from EKKOVISION is a solid choice for those looking for a new protein powder. It mixes well, tastes great, and comes in a visually appealing package. Despite the flimsy cap, all other aspects are top-notch.

---

### Keywords

- **EKKOVISION**
- **Protein Powder**
- **Venera Ice Cream**
- **Review**
- **Vanilla Ice Cream Flavor**
- **Mixability**
- **Taste**
- **Nutrition Information**
- **Pre-Workout**
- **Discount Code**

---

### FAQ

**Q: How does the EKKOVISION Venera Ice Cream protein powder taste?**
A: It tastes smooth and genuinely like vanilla ice cream.

**Q: What is the mixability like for this protein powder?**
A: The mixability is impressive with no clumps or gritty texture.

**Q: Is the container well-designed?**
A: The container is visually appealing but has a slightly flimsy cap.

**Q: Where can I find the nutritional information?**
A: I'll provide the nutritional stats in the detailed review section.

**Q: Are there any discount codes available?**
A: Yes, you can use my code or any other available codes; they all work the same.

---

This concludes my review of EKKOVISION's Venera Ice Cream protein powder. Cheers!

An honest review of Ekkovision's NEW protein powders. Solid 8/10. Probably 10/10 if I tried with milk. Use the codes for 10% off!  LINKS:  https://linktr.ee/Worlds.strongest.mauro

EKKOVISION: Honest Protein review!

ekkovision-honest-protein-review

### Creatine Did This To My Physique...

If you're looking for an effective way to look bigger without altering your entire routine, consider taking creatine monohydrate. Speaking from experience, I can affirm that creatine has a noticeable impact on my physique. Every time I incorporate creatine monohydrate into my regimen, consuming around three to five grams daily, the results are visibly impressive. I tend to look fuller; my arms fill out my sleeves better, and people often ask if I'm bulking.

I've experimented with cycling creatine on and off throughout the years. Each time I commit to a consistent intake of roughly five grams a day, not only do I feel bigger, but other people begin to notice as well. This transformation isn't just in my head; it's a tangible change that even those around me can see. Consistent creatine supplementation will undoubtedly make you look and feel more muscular.

---

### Keywords

- Creatine Monohydrate
- Physique
- Supplementation
- Bulking
- Muscle Fullness
- Consistent Intake
- Visible Results

---

### FAQ

**Q1: How much creatine monohydrate should I take daily?**
A1: A recommended dosage is three to five grams per day.

**Q2: Is it necessary to cycle creatine?**
A2: While some people cycle creatine, it's not mandatory. Consistent daily intake can still provide noticeable effects.

**Q3: How soon will I notice changes in my physique after taking creatine?**
A3: Changes can start to become noticeable after a few weeks of consistent supplementation.

**Q4: Will other people notice my physique changes after taking creatine?**
A4: Yes, others are likely to notice your fuller, more muscular appearance with consistent use.

**Q5: Is creatine safe to use long-term?**
A5: Numerous studies indicate that creatine is safe for long-term use when taken at recommended dosages. However, always consult a healthcare provider before starting any new supplement.

Creatine Did This To My Physique..

creatine-did-this-to-my-physique

## Introduction

## Introduction

Creatine is often described as the legal version of steroids. Girls typically avoid it because it's expected to gain between two to five pounds within the first week. However, it's proven to help build muscle strength and improve exercise performance. As someone looking to become the strongest and most athletic version of myself, I decided to take creatine for 30 days. In this article, I'll track and share the changes in my weight, physical appearance, performance strength, muscle gain, mood, and motivation. Creatine is also known for its potential to improve symptoms of major depression.

## Day 1: The Beginning of the Experiment

I started taking creatine on the day I completed a 30-day fat loss and muscle gain experiment. I successfully lowered my body fat percentage by over 2% and increased my muscle mass without changing my weight. According to my body fat test, I had 12.5% body fat and 107.4 pounds of lean muscle. My goal for this experiment was to see how creatine could further enhance my performance and physique.

## Day 2: Setting Goals

I decided to set specific performance goals:
- Increase bench press strength
- Improve pull-up strength
- Run faster sprints
- Beat hip thrust personal record
- Grow my butt and calves

## Day 3: Initial Observations

By day three, I felt like I could already see a difference. My muscles seemed more defined, although I wasn't sure if it was a placebo effect.

## Week 1: Early Changes

Around a week and a half into the experiment, I felt leaner and potentially stronger. I saw no significant change in the weight on the scale, but I felt more defined and capable during workouts.

## Week 2: Travel Challenges

I traveled for two and a half weeks and reached my highest weight in four years. Factors like jet lag, limited gym equipment, and training differently affected my progress. Despite these challenges, I maintained a consistent workout routine and diet.

## Body Changes and Performance

During my travels, I stuck to lower weights and higher reps, focusing on enjoyment rather than purely achieving my performance goals. Back in Denmark, I continued my heavy training and tested my strength with weighted pull-ups and hip thrusts.

## Final Results

After 30 days of taking creatine, I underwent another body composition test. Here are the results:
- Gained 0.4 pounds of muscle
- Lost 0.3 pounds of fat
- No significant weight change

I didn't see drastic physical changes, but I felt stronger and more motivated at times. Overall, I believe creatine can be a beneficial supplement for muscle growth and performance enhancement.

## Conclusion

Creatine isn’t a magical powder; you still need to work hard to see results. It can enhance your performance and strength, but it's important to maintain a consistent workout and diet routine. If you're considering taking creatine, it's worth experimenting for 30 days to see how it affects your body and performance.

---

## Keywords

- Creatine
- Muscle growth
- Performance enhancement
- Exercise improvement
- Strength training
- Body composition
- Mood boost

---

## FAQ

**Q: What is creatine?**
A: Creatine is a supplement often described as the legal version of steroids. It helps build muscle strength and improve exercise performance.

**Q: Will I gain weight when taking creatine?**
A: Some people gain between two to five pounds within the first week due to water retention in muscles.

**Q: What were the goals of the 30-day creatine experiment?**
A: To increase bench press strength, improve pull-up strength, run faster sprints, beat hip thrust personal record, and grow my butt and calves.

**Q: How did travel affect the experiment?**
A: Travel, jet lag, and limited gym equipment made it challenging to stick to the original goals, but consistent workouts and diet were maintained.

**Q: What were the final results after 30 days of taking creatine?**
A: Gained 0.4 pounds of muscle, lost 0.3 pounds of fat, with no significant weight change.

**Q: Is creatine a magical supplement?**
A: Creatine enhances performance and strength but still requires consistent workouts and a proper diet for noticeable results.

Try my workout program & nutritional guide: https://www.pernillastryker.com/pernilla-s-abs-meal-plan-guide  ♡Listen to my Podcast "Challenge your Norm": https://podcasts.apple.com/us/podcast/challenge-your-norm/id1627318065  ♡ RECIPE EBOOK & JOURNALING CHA

I took Creatine for 30 Days

i-took-creatine-for-30-days

## What Happens When You Take Creatine for 30 Days Straight?

### Introduction

Creatine is a small peptide that exists naturally in the body, primarily in muscles but also in the brain. It is involved in energy production, particularly during short bursts of high-intensity activities. When you supplement with creatine, it helps to enhance energy stores, leading to improved muscle and brain function.

### What is Creatine?

Creatine is a compound found naturally in muscle cells and the brain, playing a vital role in producing ATP, which is the body's energy currency. During high-intensity activities like heavy lifting or sprinting, creatine ensures muscles produce maximum power.

### Natural Sources of Creatine

Creatine can be found in foods such as meat and fish. However, even with a diet rich in these foods, muscle creatine stores are usually only 60 to 80 percent saturated. Supplementation is required to achieve full saturation, which maximizes performance benefits.

### Supplementing Creatine

There are two main methods for supplementing creatine:

1. **Creatine Loading**: Taking 20 to 25 grams for seven days to fill creatine stores, followed by 5 grams daily.
2. **Gradual Supplementation**: Taking 5 grams daily, which takes about four weeks to achieve full muscle saturation.

### Benefits of Taking Creatine for 30 Days

#### 1. Increased Strength and Performance

Studies show that creatine supplementation can significantly improve strength and work capacity. For example, individuals supplementing with creatine have been able to perform more reps and lift heavier weights.

#### 2. Enhanced Muscle Fullness

Creatine draws water into the muscle cells, leading to increased muscle volume and a fuller appearance. This effect is localized to the muscle tissue and doesn't cause bloating in other areas.

#### 3. Muscle Growth

Creatine supplementation fuels muscle contractions by increasing ATP availability, leading to greater power output and mechanical tension on muscle fibers. This results in increased muscle hypertrophy.

#### 4. Faster Recovery

Creatine helps reduce fatigue-inducing metabolic byproducts, allowing for shorter recovery periods between sets and workouts. This improved recovery leads to less post-workout soreness and faster muscle repair.

#### 5. Improved Cognitive Function

Creatine supports brain function, enhancing cognitive performance, including short-term memory and reasoning. This makes it beneficial not only for physical activities but also for mentally demanding tasks.

### Conclusion

Taking creatine for 30 days leads to increased strength, muscle fullness, muscle growth, faster recovery, and better cognitive performance. Creatine is safe, inexpensive, and effective, making it a worthwhile addition to your supplementation regimen.

### Keywords

- Creatine
- ATP
- Muscle Saturation
- Creatine Loading
- Performance Enhancements
- Muscle Fullness
- Muscle Hypertrophy
- Cognitive Function

### FAQ

**Q: What is creatine?**
A: Creatine is a natural compound in the body that aids in producing ATP, the energy currency required for short bursts of high-intensity activities.

**Q: How can I reach full muscle creatine saturation?**
A: You can achieve full saturation either by creatine loading (20-25 grams daily for a week) or by gradual supplementation (5 grams daily for about four weeks).

**Q: What are the benefits of taking creatine for 30 days?**
A: The benefits include increased strength, enhanced muscle fullness, muscle growth, faster recovery, and improved cognitive function.

**Q: Can I get enough creatine just from food?**
A: While creatine is found in meat and fish, even a diet rich in these foods does not fully saturate muscle creatine levels. Supplementation is recommended.

**Q: Will creatine make me look bloated?**
A: No, creatine draws water into the muscle cells, which increases muscle volume without causing overall body bloating.

**Q: Is creatine supplementation safe?**
A: Yes, creatine is safe and cost-effective with extensive research supporting its use for enhancing physical and cognitive performance.

Creatine is a small peptide that exists naturally in the body. When energy demands are high, it allows you to produce and use more ATP, which is the body’s energy currency. Simply put, your muscles use creatine during short bursts of high-intensity activit

What Happens When You Take Creatine for 30 Days Straight (13 studies)

what-happens-when-you-take-creatine-for-30-days-straight-13-studies

## Tier List of Popular PreWorkouts PART TWO! ⚡️✅ #gym #gymsupplements #preworkout #preworkoutreview

Are you wasting your money on pre-workout supplements? In this article, we dive into several popular pre-workouts and rank them according to their effectiveness, ingredients, and value for money.

### D Tier
#### C4 Sport Pre-Workout
This pre-workout is listed as the number one bestseller on Amazon, boasting over 32,000 reviews. However, its formula is unfortunately well below acceptable standards. It contains two proprietary blends that are severely underdosed. On the bright side, it’s relatively inexpensive, costing around \$ 20.

### B Tier
#### RYSE Supplements Element Series
This is a beginner-level pre-workout with a small but solid ingredient list. It offers good dosing for its ingredients at a more affordable price point of \$ 34.88 for 25 servings.

#### Redcon1 Total War
Similar to the RYSE Element Series, this pre-workout is priced at \$ 34.88 and offers slight modifications, like increased caffeine and added citrulline malate for better blood flow. It's another solid choice for those on a budget.

### A Tier
#### RYSE Supplements Godzilla Formula
At \$ 56.99, this pre-workout can be discounted using a Creator's code. It is a high-quality daily driver for individuals with a high tolerance for stimulants. With 11 grams of a citrulline complex, it provides a major pump. The Godzilla formula is an excellent choice for those who need an intense boost.

### S Tier (God Tier)
#### Echo Visions TNF Outcast Formula
This pre-workout sits at the top in terms of both quality and price, at \$ 69.99. Its formula is unrivaled, offering an intense experience that justifies its high cost.

## Keywords
- C4 Sport
- RYSE Supplements Element Series
- Redcon1 Total War
- RYSE Supplements Godzilla Formula
- Echo Visions TNF Outcast Formula
- Pre-Workout
- Supplements

## FAQ
### What is the best budget pre-workout?
Both the RYSE Supplements Element Series and Redcon1 Total War offer solid ingredient lists and good dosing for a price of around \$ 34.88, making them excellent budget-friendly choices.

### Which pre-workout has the best pump ingredients?
The RYSE Supplements Godzilla Formula boasts 11 grams of a citrulline complex, making it highly effective for providing a significant pump during workouts.

### Is C4 Sport Pre-Workout worth buying?
Despite being a bestseller on Amazon, C4 Sport Pre-Workout has a formula that is severely underdosed, making it not worth its low price.

### What is the most expensive but effective pre-workout?
The Echo Visions TNF Outcast Formula is the priciest at \$ 69.99 but offers a top-tier formula that delivers intense results.

Tier List of Popular PreWorkouts PART TWO! ⚡️✅ #gym #gymsupplements #preworkout #preworkoutreview

tier-list-of-popular-preworkouts-part-two-gym-gymsupplements-preworkout-preworkoutreview

## Introduction

I've never taken creatine in my life until now, for the next 30 days. I'm going to be taking creatine to see just how effective it is at building muscle and increasing my strength, and the results are shocking. What makes this experiment different from other videos discussing creatine or doing other 30-day challenges is that I've been lifting for 8 and 1/2 years and have never taken creatine before. If I make progress, you know it's probably definitely creatine helping me out a little bit.

## Measuring Effectiveness

To measure the effectiveness of creatine, I tracked three things:

1. **Visual Aesthetics and Physique Changes**
2. **Body Weight**
3. **Strength in the Gym**

I made an effort to follow the same diet, maintain the same activity levels, and even use the same scale for the most accurate results.

### Initial Measurements

I took my starting weight, which was 136.6 lbs, and captured my current physique. Next, I selected five different exercises to measure strength improvements:

1. **Incline Dumbbell Bench Press**
2. **Weighted Pull-ups**
3. **Barbell Bicep Curls**
4. **Unilateral Cross Body Tricep Extensions**
5. **Machine Lateral Raises**

For each exercise, I performed as many reps as possible (AMRAP) and tracked the results.

### Starting Strength Test Results

- **Incline Dumbbell Bench Press**: 80 lbs, 8 reps
- **Weighted Pull-ups**: 90 lbs, 5 reps
- **Barbell Bicep Curls**: 85 lbs, 7 reps
- **Unilateral Cross Body Tricep Extensions**: 25 lbs, 11 reps (right arm), 10 reps (left arm)
- **Machine Lateral Raises**: 80 lbs, 6 reps

### Creatine Protocol

I began my creatine protocol with MyProtein's Creatine Monohydrate. Initially, I took 10 grams daily to avoid potential stomach discomfort. Later, I increased the dosage to 15 grams per day.

## 30 Days Later

Let's see the results after 30 days:

### Weight & Physique Changes

Interestingly, my weight slightly decreased to 135.6 lbs. Despite more cardio from playing basketball, my physique generally looked the same, perhaps slightly leaner and fuller according to visual comparison.

### Enhanced Strength Test Results

- **Incline Dumbbell Bench Press**: 80 lbs, 9 reps (+1 rep)
- **Weighted Pull-ups**: 90 lbs, 5 reps (same)
- **Barbell Bicep Curls**: 85 lbs, 9 reps (+2 reps)
- **Unilateral Cross Body Tricep Extensions**: Right arm: 12 reps (+1 rep), Left arm: 10 reps (same)
- **Machine Lateral Raises**: 80 lbs, 8.5 reps (+2.5 reps)

I saw improvements in 3.5 out of the 5 exercises, indicating significant strength gains.

## Conclusion

The 30-day creatine experiment showed that, with no other changes to my routine, I saw noticeable strength improvements. For those interested in trying creatine, I recommend MyProtein’s Creatine Monohydrate. Use my code for 50% off and a free tub of MyProtein Dragon Fruit Clear Whey when ordering between November 25th and November 26th.

What should we do with this huge tub of creatine? Keep going and see where we are at 60 days. Stay tuned!

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## Keywords

- Creatine
- Muscle building
- Strength training
- 30-day challenge
- MyProtein
- Weight training
- Gym progress

## FAQ

**Q: What form of creatine did you take?**  
A: I took creatine monohydrate from MyProtein.

**Q: Did your weight significantly change after 30 days?**  
A: No, my weight slightly decreased, from 136.6 lbs to 135.6 lbs.

**Q: Which exercises did you test for strength improvement?**  
A: Incline Dumbbell Bench Press, Weighted Pull-ups, Barbell Bicep Curls, Unilateral Cross Body Tricep Extensions, and Machine Lateral Raises.

**Q: How did your strength improve after 30 days?**  
A: I saw noticeable improvements in 3.5 out of the 5 exercises, with reps increasing on most exercises.

**Q: Did you experience any discomfort taking creatine?**  
A: I avoided potential stomach discomfort by starting with 10 grams per day before increasing to 15 grams.

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Feel free to leave your thoughts on creatine or any other content you would like to see!

In my 8.5 years of lifting, I've never taken creatine. Thus, if I make significant progress in the next 30 days, this will be a compelling reason to perhaps try some.  CREATINE I RECOMMEND (MYPROTEIN) https://tidd.ly/3QXQX3x (C0DE "TPATH" FOR 40% OFF)  ? T

I Took Creatine for 30 Days... The Results are Shocking

i-took-creatine-for-30-days-the-results-are-shocking

## Introduction

## Introduction

There's a lot of misinformation circulating on the internet regarding the side effects of creatine. Let's clear up some of these misunderstandings. First and foremost, creatine is **not** a steroid. In healthy individuals, it does not cause liver or kidney damage at recommended doses. Below, we'll explore the real effects and debunk some common myths.

## Common Myths and Clarifications

### Myth 1: Liver and Kidney Damage
**Fact:** In healthy individuals, creatine does not cause liver or kidney damage when consumed at the recommended dose of five grams per day.

### Myth 2: Diarrhea
**Fact:** While it's true that excessive intake (like ten grams or more) might cause diarrhea, a dose of three to five grams a day generally does not.

### Myth 3: Dehydration and Cramps
**Fact:** Research has shown no evidence that creatine causes dehydration or muscle cramps. In some instances, it might actually help prevent cramps.

## Benefits and Natural Sources
Creatine is a natural substance found in meat and is one of the most researched supplements ever. Therefore, its safety and efficacy are well-documented.

## Keywords

- Creatine
- Myths
- Liver damage
- Kidney damage
- Diarrhea
- Dehydration
- Cramps
- Natural
- Meat
- Research

## FAQ

**Q1: Is creatine a steroid?**
A1: No, creatine is not a steroid.

**Q2: Does creatine cause liver or kidney damage?**
A2: In healthy individuals, creatine does not cause liver or kidney damage when taken at the recommended dose of five grams per day.

**Q3: Will I get diarrhea from taking creatine?**
A3: You might get diarrhea from taking excessive amounts, such as ten grams or more, but three to five grams per day generally does not cause this side effect.

**Q4: Does creatine cause dehydration and cramps?**
A4: Research indicates that creatine does not cause dehydration or cramps and may even help prevent cramps in some cases.

**Q5: Is creatine found naturally in foods?**
A5: Yes, creatine is naturally found in meat.

By addressing these common misconceptions and clarifying the facts, we hope to provide a more accurate understanding of the side effects and benefits of creatine. Always consult with a healthcare provider before starting any new supplement.

Side Effect of Creatine

side-effect-of-creatine

## 3 Creatine Myths To Avoid ⚠️

Creatine is a highly popular and well-researched sports supplement, yet several myths continue to circulate about its use. Here are three common misconceptions debunked:

### Myth Number One: You Need to Do a Loading Phase

It’s often suggested that you need to go through a "loading phase" when starting creatine supplementation. All this does is help you achieve full creatine saturation a bit faster. However, if you prefer to avoid the loading phase, taking a normal daily maintenance dose of creatine will bring you to the same point of saturation after about three weeks.

### Myth Number Two: You Need to Cycle On and Off

Another widespread belief is that you need to cycle on and off creatine. Creatine is the most researched sports supplement available and has been shown to be safe for continuous, long-term use. Cycling on and off does not provide any muscle-building advantage and is unnecessary.

### Myth Number Three: New and Improved Versions of Creatine Are Superior to Monohydrate

Many new and improved forms of creatine have been released over the years, each claiming to be superior to creatine monohydrate. In reality, every novel form has been shown to produce either equal or worse results compared to basic monohydrate, although at a significantly higher cost per serving.

### Subscribe for More No BS Fitness Tips

Stay informed and debunk more fitness myths by subscribing for straightforward and honest fitness tips.

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### Keywords
- Creatine
- Loading phase
- Saturation
- Maintenance dose
- Cycling
- Long-term use
- Creatine monohydrate
- Supplement myths

---

### FAQ

**Q1: Do I really need to go through a creatine loading phase?**
- No, a loading phase only helps in achieving full creatine saturation faster. A daily maintenance dose will bring you to the same saturation point in about three weeks.

**Q2: Is it necessary to cycle on and off creatine?**
- No, creatine is safe for continuous, long-term use and cycling does not offer any additional muscle-building benefits.

**Q3: Are newer versions of creatine better than monohydrate?**
- No, all novel forms of creatine have shown either equal or worse results compared to basic creatine monohydrate, and they are usually more expensive.

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