Reading your responses, I just have to say - Wow... You've done WAY more research for your son than most new guys do before they post for themselves! Amazing job! It sounds like you've got a great base of knowledge and are anxious to learn.
To answer your question - The reason people don't recommend mass gainers is not only because they are expensive, but because the majority of the calories are from a very inexpensive simple carb (maltodextrin). When you are making your own, you have control over everything. You can add healthy fats like PB and olive oil. You can add healthy complex carbs like oats. You can add fruit (bananas, berries). You can add vegetables (spinach). You can add things like chia/hemp seeds. You can control the sweetness with honey. One scoop protein, or two? You decide! It's just so flexible, and gives you way more nutritional value than a mass gainer will.
My strategy has always been to track my meals for the day. By night time, I look at the remaining calories, carbs, fats, and protein, and I make a shake tailored for that day to fill in all the gaps.
As for creatine, 5g of Creatine Monohydrate daily is what is recommended. I like ON Micronized Creatine. $40 for 380 (THREE-EIGHTY!) servings.
I personally use this and I think it's the best value you can find anywhere: https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE/ref=sr_1_3?keywords=creatine&qid=1561080642&s=gateway&sr=8-3
>The money is probably better spent on higher quality diet. You’ll build more actual muscle rather than just surrounding your tissue with water. $30/mo buys you steak instead of ground beef, and that’s about what you’d be spending on quality creatine.
What, no... just... what are you talking about?
First of all, creatine increases the volume of water INSIDE your muscle cells.
2nd of all here's 200 days worth of quality creatine for less than $20 https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE?th=1
Creatine Monohydrate Micronized. https://smile.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE/ref=sr_1_8?dchild=1&keywords=creatine&qid=1594786134&sr=8-8
It's definitely optional but if you have the rest of your diet and training dialed in then it could be useful to add to your routine. As u/JrDot13 said, 5 grams is a good daily dose. It's probably best to put it in your pre-workout meal/shake/drink, but overall that's not a huge deal. For the best value, I would go with something like Bulk Supplements on Amazon.
Creatine yes, BCAAs are really only valuable if you're taking them immediately before a workout after fasting for a significant length of time (great for IF dieters).
Amazon. Get Creatine Monohydrate. I buy this.
Bulk Supplements has ~400 servings for 20 bucks on Amazon.
I definitely feel like I can push myself harder than before I was taking it. And that's what it is supposed to -- it increases your strength/abilities by increasing the amount of ATP (energy) available to your muscles so you can go harder/longer than you otherwise would have. It also helps with recovery so you can get back to it sooner. I take 5g every day. You want to take 3-5g every day consistently. Doesn't matter what time you take it, just that you take it every day so it stays built up and available. Don't worry about any specific brands, just buy plain ol' creatine monohydrate with nothing else in it - creatine monohydrate will be the same whether you get it from a bulk supplement provider or in a fancy branded bottle from bb.com. I tend to buy from Bulk Supplements on Amazon and it is really cheap. Also, I prefer the miconized (powdered) versions over more grainy versions because I don't have any problems mixing it that way.
I bought a different type of Creatine on Amazon. Mostly because it was cheap but I liked the packaging to boot.
Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings https://www.amazon.com/dp/B002DYIZEO/ref=cm_sw_r_awd_CYkCub1DYYPHF
Who actually buys the $100 tubs at GNC anyway?
http://www.bulksupplements.com That company, but I generally just buy through their Amazon page as I have prime and get free shipping. 19$ for a kilo of creatine (on their Amazon page: https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_apa_NM57ybC3W811G ) is hard to beat, and it's ultra fine, I barely even notice it mixed with water. Of the multiple brands of creatine I have tried, this is my favorite (and cheapest). As well, they will give you few samples for repeat purchases, I got 20 servings of 2:1 BCAAs (but you can choose from all like 200 of their items) for free after purchasing 3 kilos of creatine.
I don't use protein powder because I get more than enough protein from my daily diet. I take 5g of creatine every day. It's cheap and I don't eat red meat (a normal source of creatine). In case it isn't clear from all the other responses, proper diet is the first priority. A proper diet needs no supplements.
I get this one https://www.amazon.com/Optimum-Nutrition-Micronized-Monohydrate-Unflavored/dp/B002DYIZEO
If you can't get that, then I just minimize the price per 5g serving. The capsules of that are 2.5g, so the 300 capsule jar is only 150 servings at the same 5g serving size of the powder. So the powder price comes to 40 cents per day, vs 48 cents for the capsules.
5g is about a teaspoon or you can also get a jewelers scale which is a very handy device in the quest for getting the lean gains.
I skipped the loading phase. I went straight for 5g a day everyday even when I don't workout. In 2-3 weeks I gained about 7lbs and looked bigger, most of that is most likely water weight from creatine.
I opted to skip the loading phase because I knew I would reach the desired effects of creatine within a few weeks anyways of just doing 5g a day. I figured it would be healthier than to take 2-4x of the recommended dose for a week.
I think you should do 3g a day for a week or two then reassess if you should go up to 4g or 5g or stay at 3g or 2g a day.
Which brand do you take? I take the Bulk Supplement Creatine. Maybe the brand you take is creatine mixed with other ingredients.
I mean that's probably fair, but chicken is cheap, so they may be prioritizing real food over supplements. And creatine is really expensive right now - $55 for a kilo. I swear it was like $20/kilo pre pandemic.
Ah, yeah, things can sometimes be inexplicably expensive in Canada (I'm a dual US-Canadian citizen.) This is what I bought: https://www.amazon.com/dp/B00GL2HMES . Don't know if that will do you much good in Canada though.
This has been my go to for many years. 500 grams for 27.86 with subscription. I set it at once 3 months since one bag has 100 servings.
Don't overthink creatine. Take 5mg daily of creatine monohydrate. You pick the brand, but bulk supplements is always a good choice.
BulkSupplements.com Creatine Monohydrate Powder - Creatine Powder - Muscle Building Supplements - Creatine Supplements - Pre Workout Women - Micronized Creatine (500 Grams - 1.1 lbs) https://www.amazon.com/dp/B00E9M4XFI/ref=cm_sw_r_cp_api_i_H4WNK1R6SSBWEB85B9E7?psc=1 Great results so far.
Nutricost Creatine Monohydrate Micronized Powder 500G, 5000mg Per Serv (5g) - Micronized Creatine Monohydrate, 100 Servings https://www.amazon.com/dp/B00GL2HMES/ref=cm_sw_r_cp_api_i_1ZP351SH5FZRBMSADBGQ jeez $33 for 100 servings… it’s horribly expensive!!
Sure. I was wondering if it was something to do with the brands as well. They both use Creapure Creatine.
Muscle Feast is the one I use regularly and have no side effects.
Fitness Labs is the one I temporarily subbed. I noticed the dramatic increase pretty much immediately and it stopped pretty much immediately after I switched back.
This brand has seemed alright and actually is in-stock these days. It’s also micronized.
Bought that again recently since I wasn’t going to be doing another Nootropics Depot (where I usually get it, and most things) order for a while and wanted to be using it again.
Been lifting for 5 years now, looking to start using creatine.
The most convenient option for me is this walmart sugary creatine. It contains half HCl and half anhydrate.
Advantages: easy to get, cheap
Concerns: not monohydrate
I’m concerned that because it’s not monohydrate, it means I won’t be getting the muscle "swelling".
I’m not concerned about the sugar/carbs/calories. I have a very fast metabolism.
The other option is this monohydrate creatine on amazon, which was reccomended on the MPMD sub.
Advantages : monohydrate, creapure
Concerns, very long shipping time, expensive
TLDR: does creatine anhydrate with creatine HCl still give the muscle swelling effect and the same benefits as good ol’ monohydrate?
I have only tried one brand of creatine, but I experienced massive hair loss from it. I was taking only 5grams per day mixed with a tall glass of water for about 2 months.
I read multiple studies on it, some claim it's an issue, others deny it's an issue. For me, when I stopped taking it, the hair loss stopped.
I have yet to dig into an alternate brand. I didn't really experience enough benefits from taking it to continue but I'm keeping an open mind and will likely look into it again in the future. For now, I'm just enjoying not having my hair fall out in clumps on a daily basis!
This is a bit cheaper ($60 for 1000 grams): https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE
It's the only shit I ever use. Haven't found a better deal yet.
Nope. BulkSupplements.com Creatine Monohydrate (Micronized) - Creatine Powder - Pre Workout with Creatine - Vegan Pre Workout - Pre Workout Women (1 Kilogram - 2.2 lbs) https://smile.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_apan_glt_i_XVNSV18AGX066M0NSR58?_encoding=UTF8&psc=1
If you've got a cheaper source, please prove me wrong. I'd love to not pay $60 for it.
I ended up getting this bulk supply, should last around 200 days I think. I prefer powder because I mix it with my preworkout/protein shake so I don't forget it.
I’m cheap so I just use Optimum Nutrition’s. here
But really any established supplement brand will sell Creatine Monohydrate. Unlike other supplements that contain different ingredients creatine monohydrate is a singular ingredient so as long as the ingredient list only has that one item it should be fine.
i saw and bought one off amazon, does the creatine usually come with a paper seal? I bought this one and ppl are saying its fake. but thought only the protein powders come with a paper seal: https://www.amazon.ca/gp/product/B002DYIZEY/ref=ppx\_yo\_dt\_b\_asin\_title\_o00\_s00?ie=UTF8&psc=1
that guy is retarded, mono is the best AND most researched. its also dirt cheap, just order some here https://www.amazon.com/NUTRITION-Micronized-Creatine-Monohydrate-Capsules/dp/B000GIQS0W/ref=sr_1_5?keywords=creatine+mono&qid=1638417280&sr=8-5
Oh nice, I just placed an order right now for the nitro cost one as I was out. Thanks for the suggestion! It’s in stock - https://www.amazon.com/dp/B00GL2HMES/ref=cm_sw_r_cp_api_glt_fabc_B7W4C77J0V6ZZ8W4XT3A?_encoding=UTF8&psc=1
Cant go wrong with Optimum Nutrition Micronized Creatine Monohydrate Powder. Shit just works. ASAIF all the different types of creatine names are purely marketing gimmicks.
I am so sorry. That is so invalidating. I agree that you should not take this as the end and throw up your hands. Doctors are not gods and assessments aren't perfect.
In the meantime, some ways that you might consider alleviating your symptoms:
-working out each morning. I use weights and enjoy that, but you do you. It was hard for me to work out when I was just doing it for abstract things like "health" hahah, but became easier when I realized my exercise directly correlated to how I got through the next 12 hours of my life.
-creatine has some really good science behind it on its neurological benefits. It has been shown to help with ADHD, depression, even epilepsy. I have only started a daily creatine supplement.this week, so I can tell you it isn't a lightning bolt of instant change, but it is absolutely not hurting and the science is really compelling. I take it as just creatine-not creatine is a pre-work out mixed with other stuff. just creatine.
-if you can get your hands on a Wellbutrin RX it's worth a shot, because this an antidepressant that is also an off-label treatment for adhd. My psych gave me the Rx the first time we talked, before I had a diagnosis because it is pretty mild and is pretty low-risk. It doesn't solve all my ADHD problems, but for me it really took the edge off. It helps me with emotional regulation, so that I wasn't falling into the depths of despair every time I did an ADHD thing. This also means I had some more energy to focus on task completion because I wasn't all over the place emotionally.
The pills are probably creatine hydrochloride (HCL) and the powders are creatine monohydrate.
Creatine HCL is more expensive per dose and there's no reason to get it above Creatine Monohydrate.
BulkSupplements.com Creatine Monohydrate (Micronized) - Creatine Powder (1 Kilogram - 2.2 lbs) https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_apan_glt_fabc_CZ5XGKQ4RJRPB3M15CXX?_encoding=UTF8&psc=1
This is 200 servings. $0.20 per serving. There are smaller quantities for less money, but it's more expensive per serving (500g is ~$27, so, 100 servings for $0.27 per serving).
200 servings is 200 days, which is more than half the year, if you take it every day.
It's by far one of the least expensive supplements, especially considering it's affect when most supplements affects are very marginal at best. Not to say creatine is necessary.
Did you see any benefits while taking it?
Did you take this one - https://smile.amazon.com/NUTRITION-Micronized-Creatine-Monohydrate-Unflavored/dp/B000GIQS34?
Here’s a quick tip to gain weight and keep it on.
start taking creative monohydrate. It’s a natural substance in your body that usually comes from digesting meat. This supplement helps you rapidly gain weight and muscle if you work out by adding water mass to your muscles.
This isn’t a steroid so don’t have super high expectations, but I gained about 32 pounds as a 130 pound 6’0 guy to 162. It helps you keep on the weight you put on. You have to eat well and workout while you do it, but still.
BulkSupplements.com Creatine Monohydrate (Micronized) - Creatine Powder (1 Kilogram - 2.2 lbs) https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_api_glt_fabc_2PAMFSW7PE9EGMTAJQKM
This one’s pretty good ^
I used the optimum nutrition for a long time. Decided to buy a bulk package earlier this year from amazon, different brand though. This thing will last me ages
Looks like you take two pills per day and for both, it's 1.5g. 750mg of Creatine Hydrochloride and 750mg of Creatine anhydrous.
I should have mentioned that I don't take those pills so I don't have experience with them. I just take that Allmax powder. It does look like there are a few different Creatine Pill brands out there though. Optimum Nutrition seems to be 2.5g of Creatine Monohydrate per pill. That link is a little confusing though as they seem to have pictures of their powder as well which can be a little misleading.
I'm still smoking as I usually would, no increase/decrease in consumption. Its just creatine that has changed.
I take the creatine in the evening, mixing it with my pre-workout.
Both are Optimum Nutrition:
Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 400 Servings (Packaging May Vary) https://www.amazon.com/dp/B000GIQS34/ref=cm_sw_r_cp_api_glt_fabc_TJVN5VTFN3RA4GNE020P
Optimum Nutrition Instantized BCAA Branched Chain Essential Amino Acids Capsules, 1000mg, 200 Count https://www.amazon.com/dp/B000GIPISK/ref=cm_sw_r_cp_api_glt_fabc_Q854ET6R5A1NADFQA6HY
I use this one. The key is you want something pure (no other ingredients or added flavor). In terms of type of protein, monohydrate is generally recommended as the best (or at least it has the most evidence regarding its effectiveness).
I don't know if this is necessary to say but the Creatine powder i brought was this ( the link shown below? It did not cost a lot to buy either and was relatively cheap? Would matter if it is expensive or cheap?
I'm not a fan of supplements. The only one I've taken over the years is creatine. There are tons of clinical studies validating it's effects, so I feel it's safe and actually does something. I use this creatine product as it is inexpensive and does not have a bunch of sugar added to it.
I suggest you really study cycling nutrition and 3 stages: Pre-ride, On Bike, and Recovery. There's no shortcut. You're going to have to study and learn what your body/machine is doing.
Skratch is pretty common for a hydration drink. It has worked for me. Flow Formulas also has some high quality hydration/recovery drinks.
> I started noticing myself feeling extremely dizzy and fatigued after long hours
This could just as easy be your training as it could be your on-bike nutrition.
> sugary snacks.
I'm against those. Sucrose is not a favorite of mine. Here's a quick intro to cycling nutrition and will probably spot something you can change.
If you are going to supplement your protein, get a digital scale. They are not expensive and worth it. Consider it a piece of equipment for your bike. This enables you to weigh things like your protein powder, creatine, and all the other things you'll be eating.
I don't have a preference between whey, pea, other plant-based protein powder, or fermented pea powder (expensive). I am not a fan of PB Fit peanut butter powder.
PS: most new cyclists that join our long rides and experience significant fatigue is due to one of two things: Body isn't ready for that distance yet...and on bike nutrition just wasn't right.
Those are the most common, but YMMV.
These are 1.25g per cap. $0.09 per cap.
I get bulk creatine powder off Amazon in a bag.
Works in coffee, or I mix it with a Nuun tablet and L-Citrulline DL-Malate. Don't put the L-Citrulline in your coffee though. That's nasty.
Some of it is, its one of those products you need to check the source of. I use this one.
So I am going to start bulking at 19 years old, 188 pounds, at 5'10, I have a bit of a stomach of fat.
Anyways, I cannot cook so I figured I am going to buy these two things: https://www.amazon.com/dp/B002DYIZEO/?coliid=IQL91CIFTEP&colid=2MIAXA4JE1WTI&psc=1&ref_=lv_ov_lig_dp_it
I am also going to be eating peanut butter, tuna, top ramen, peanuts, and almonds
I cannot cook. Where I live, I just can't store food or cook it. Believe me, if I had another solution I would.
So where the foods don't make up in protein for the 220g I need recommended on a calculator, I will make up for it with protein shakes.
Will I be able to bulk?
Edit: are reps of 5x5 a good pace to start?
> creatine but have no idea which type.
Creatine monohydrate. Personally, I use this.
You really don't need other supplements but some sort of protein powder can make it easier to hit one's macros.
I've never had a bad experience with Optimum Nutrition products.
Don't worry about a loading phase, taking it within a certain time frame before or after your workout, or mixing it with anything fancy like juice. Just take 5g's a day, everyday -- even on off-days.
Edit: make sure your protein doesn't already have creatine in it (assuming you're taking protein). No point in taking 10g of creatine supplements a day.
Creatine Monohydrate Powder Micronized by BulkSupplements (1 kilogram) | 99.99% Pure High Performance Formula | Pre/Post Workout Bodybuilding/Crossfit Supplement https://www.amazon.com/dp/B00E9M4XEE/ref=cm_sw_r_cp_api_4bI.zbVARZ3BT
No need for brand names with this supp. Creatine monohydrate is creatine monohydrate. $.023/g vs $.019 (ON vs. Bulksupps) makes ON 20% more expensive.
I just used amazon and found the highly rated one.
creatine monohydrate (any creatine monohydrate will do, really)
take multi as directed; take 5g/daily of creatine monohydrate.
The only supplement they sell that tends to work and isn't snake oil is creatine, but you can find it cheaper online. Here's 120 five gram doses for $14
Protein can be acquired through your diet, but if you get tired of cooking and eating so much chicken, you can always supplement your protein intake with a protein powder. I'd recommend MyProtein, since it's cheap and most flavors are solid
You should definitely take creatine. The best and cheapest you can get is from BulkSuppliments, you can get it on Amazon.
In regards to casein, whey, etc. you only need them to fill in the holes in your protein macro. If you're already getting enough protein from food, then you don't need them at all.
With the exception of creatine, no, supplements don't make a significant difference. Whey/casein is not considered by many to be a supplement, but a food source.
>Lol no, they aren't affiliate links.
They're still dirty links. Clean them up when you share them.
Protein is necessary.
Protein supplements are not, IF you can get your protein needs from a standard diet. Protein powder is just easy food, so it is fine to take, but pointless if your diet is on point.
As for supplements, I'd suggest 5g of creatine mono daily. This is the best bang for your buck besides some powder sites
Roughly 10 cents a day I believe. PWO isn't necessary but ok, so long as you don't dive straight into the "fun" stuff. C4 is decent, NoXplode will make you shit your self, and optimum nutritions stuff put me to sleep.
So supplements are fine, just keep it simple, since the vast majority of legal options are snake oil.
Take it now, and buy more. It's an ultra cheap supplement that can last you all year. 16 dollars for 2.2 pounds. Do you know what that means? That's about 998 grams, at 5 grams a day that's about 200 days worth of creatine.
Edit: I have prime and that price is listed as prime..I'm not sure how diff the price actually is if you don't have prime.
There's no reason to cycle or load creatine. Just take 5g of creatine monohydrate every day. Here's an example. Cheap, 200 servings. http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Kilogram/dp/B00E9M4XEE/ref=sr_1_2?ie=UTF8&qid=1454104299&sr=8-2&keywords=allmax+creatine
Yea, it's like $20 for a year's supply. Worst case scenario you're a non-responder and it does nothing. Best case scenario you build more muscle.
I buy this: http://www.amazon.com/BulkSupplements-Micronized-Creatine-Monohydrate-Powder/dp/B00E9M4XFI/ref=sr_1_1?ie=UTF8&qid=1453066122&sr=8-1-spons&keywords=bulksupplements+creatine&psc=1
Creatine is recommended for everyone: Creatine Monohydrate, 5 grams a day, every day. No loading phase (if you don't know what that is just ignore). Here is an example. It does not matter what time in the day you take it.
Like he said, Preworkout is just caffeine with a few other things thrown in. Coffee will likely be fine. I'd stick to coffee or caffeine tabs as a newb, but if you really want some go for it.
If you lift in rep ranges less than 10 (like you should be doing), then there's only one thing you need to know about creatine: Take it.
This cheap-ass stuff is everything you need in a creatine supplement. It has worked wonders for me and has lasted about 4 months (that's including two loading phases).
I don't know that there is an exact amount based on science, but the general consensus is to shoot for about a gallon a day. Just keep in mind that skeletal muscle is about 70% water, so the more you give yourself the better off you'll be. Here's a helpful article on this: http://www.bodybuilding.com/fun/your-muscles-are-thirsty-heres-why.html Also, consider upping your creatine intake to about 5g per day. Optimum Nutrition makes a great, cheap creatine monohydrate product: http://www.amazon.com/Optimum-Nutrition-Creatine-Unflavored-Servings/dp/B002DYIZEO/ref=sr_1_1?s=hpc&ie=UTF8&qid=1444053046&sr=1-1&keywords=creatine
When do you guys take your creatine? Before or after a workout? Optimum Nutrition's creatine monohydrate says to take it after, while the creatine I linked to below says before. I've been using ON's, so I've been taking it after. Does it even matter?
The caps are basically double the cost of the powder. But considering I can't stomach the powder, I'm fine with paying extra.
FWIW, apparently you can make your own capsules too - but that sounds too time consuming IMO. Creatine caps may be double the price of the powder, but it's still cheap in the grand scheme of things.
1) Yeah there is... i'm not sure if there's any merit to it though. I haven't seen anyone say why you should cycle.
2) why would people be judgmental about creatine? Sounds like they don't know what they're talking about...
3) For sure if you're looking to shed the water weight better get off of it. I could definitely see that if you're trying to make weight. Are you some kind of competitor? If so I feel really silly giving advice... it should probably be the other way around. But hey just in case you haven't seen it this is some seriously cheap creatine, just 10-20 cents a day.
I have a similar issue with needing creatine pills and I use Kre-Alkalyn as the dosing is smaller. This is the product I use.
This is .20/g while yours is .18/g.. It's a reliable source and you know what you're getting in to as there are dozens of reviews. Worth the extra ~$2.00 a kilo IMO.
It is $19 now. Welp, the prices fluctuate. Still cheap considering this is 200 days supply.
If you prefer a Creatine blend like Beast, Musclepharm is a great price, but more expensive than straight mono.
Both of those I linked are the Creapure version of monohydrate.
38M here, you most likely don't need to supplement testosterone. In fact there is no testosterone "supplement", there is either full testosterone replacement or nothing. As you get more active and lift more, not only will the DOMs go away, but your testosterone will naturally rise to accommodate your activity level. Also, don't forget about ibuprofen. It's a wonder drug.
Creatine does help, though. I like this stuff.
Optimum Nutrition Creatine Powder, Unflavored, 600g, 114 Servings
Should last you around half a year for 15$.
If it must be on Amazon, here you go.
I use this. its $19 for a KG. Without deals is some of the cheapest i've found. If you can find some buy one get one you might be able to find better deals however.
Try Bulksupplements on amazon, they have pretty cheap Creatine.
I bought this last year.. Still going through it. Would that help?
I either buy ON creatine or just use the GNC brand if I forget to order any. Here's a link to the ON on amazon http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?ie=UTF8&qid=1361368639&sr=8-1&keywords=on+creatine
Agree with the creatine powder suggestion, I've been using the powder ,with a cycling period, and its lasted me the whole program (on week 12 now). Here is a link:
>"Oh! Also...creatine pills are so damn big! How take?!"
Get a powder like this. It's cheaper, easier to take, and better absorbed.
If you're really serious about bulking up I would suggest some kind creatine or protein powder. That will really give you a boost. As far as exercises you can do different routines of push-ups in your room. Your school probably has some sort of gym that students can access for free. There you could lift weights or sign up for different exercise programs they offer. Good luck.