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This is The site [ http://www.forcefactor.com/ ]

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I actually have stayed away from most supplements up till now. Now just having top surgery and not being able to work out I’ve been filling the time researching nutrition, planning workouts etc, and when I’m back to working out when I’m healed up I’ll be using the regime below:

Summary:
- Foundation of good solid nutrition
- Good quality multi-vitamin (1 per day)
- Whey protein powder: 0.5g per Kg of body mass split pre-/post-workout + as needed to increase protein intake
- Flaxseed oil (most concentrated source of linoleic acid):1tbsp per 75lb body mass once a day

Extras if required:
- Creatine monohydrate: 3-5g/day for a month then 2-3g/day for maintenance
- Caffeine: 100-200mg pre-workout
- Glutamine: 5-20g post-workout
- Casein powder (or cottage cheese) – bedtime snack

My personal channel if you want to check out my top surgery results:

http://www.youtube.com/GrettirAsmundarson

Good quality no-bull nutrition advice from one of the most respected names in bodybuilding:
http://www.brinkzone.com/

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Creatine monohydrate vs other forms. Looks like another “high tech” form of creatine has got one foot planted firmly in the creatine grave yard. What is the creatine graveyard? It’s where forms of creatine — other then monohydrate — go when either science has shown them inferior to monohydrate, and or it’s life cycle of hype has come to and end.

I refer specifically to creatine ethyl ester (CEE). As with the many “high tech” forms of creatine before it, all manner of claims were/are made about how superior it is to creatine monohydrate (CM). It always starts the same. First the company will invent a long list of negatives about CM such as “poorly absorbed” or “causes bloat” or “is not stable” and then goes onto claim their form of creatine has solved all those invented negatives. The problem is, the data already shows CM does not suffer from virtually any of the negatives they invent, nor do they show their form “cures” those negatives. Sellers of CCE for example claimed CEE was better absorbed and utilized vs. CM, and that has been shown to be nonsense. There have been several in vitro (test tube) studies pointing to the fact CEE is inferior to CM, but a recent study done in humans puts a final nail in the coffin as far as I am concerned. This study is titled “The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels” You can read my take on this study and see my list of creatine forms:

http://www.brinkzone.com/bodybuilding/the-creatine-grave-yard/

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Full Details on chemicals found in creatine:

http://www.brinkzone.com/articles/whats-in-your-creatine/

What I am about to tell you is not going to make me a very popular person with many supplement manufacturers. In fact, some of them are going to be down right off at me. On the other hand, some of them are going to be happy someone spilled the beans and told the truth. Finally, some of them will be totally unaware of this information and will be shocked when they read it.

Basically, I fully expect this article to cause a sh*% storm that will reverberate throughout the supplement industry. The only people who I know are going to be happy about this article is the consumer, but I am getting ahead of myself. As we all know, creatine is one of the best bodybuilding supplements ever discovered. It increases strength, lean body mass, and, to a lesser extent, endurance.

If that were not enough, it’s relatively cheap to boot! What more could we ask for from a supplement? When creatine was first introduced it was sort of pricey, but no one really cared because it worked so well. As time went on and more companies began selling creatine, the inevitable price war began and prices came down.

At that point creatine was only being produced by a few companies, so creatine was basically creatine and the price was the only real consideration. As is typical of the market place, once creatine became big business, several new manufacturers popped up and it became no longer a price war as much as a quality war.

The expression “creatine is creatine” no longer holds true. More on that shortly.

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Personally. I just take protein shakes before and after workout and find that it works better and creatine basically just adds water weight and doesn’t make too much of a difference.

abnormal pressure accumulated inside the marine riser and as it came up it "expanded rapidly and ignited".

a bubble of methane gas escaped from the well and shot up the drill column, expanding quickly as it burst through several seals and barriers before exploding.

When managers believed they were almost done with the well, they decided to displace the mud with seawater; the gas was then able to overcome the weight of the fluid column and rose to the top.

the blowout preventer was damaged in a previously unreported accident in late March, and BP overruled the drilling operator on key operations

it was not fitted with remote-control or acoustically-activated triggers for use in case of an emergency requiring a platform to be evacuated. It did have a dead man’s switch designed to automatically cut the pipe and seal the well if communication from the platform is lost, but it was unknown whether the switch was activated.