 So our first caller is Spencer from Vancouver Island full name and where you from full name Spencer anti-fave And I actually live on Vancouver Island in up in Canada in BC so very long the coast just like you guys but But colder a little higher up I guess. Oh, awesome. So how long you listen? How long have you been listening to the show? so I started listening about I'd say a year and a half ago or so and So I don't know exactly where you guys were at that point, but then like a lot about a few months ago I went back and started listening from the beginning again because I listened to all the recent ones And it's actually so funny listening to like all your first episodes. Oh God Yeah, the first few hundred that you guys made are Like definitely hilarious. Yeah, there's a drunken blur. Yeah, none of that was Spencer. You look very young How old are you? I'm actually 19. All right A lot of people think I'm like a bit younger. I guess I'm just a little delayed But I am actually 19. Well, you be careful. You be careful because Doug's a vampire. He was just sizing you up From a 55 year old guy's perspective everybody looks young at that age, right? Hey, so so what's your question Spencer? How can we help you? I guess the one that I was gonna ask is it's about creatine. So I I've been taking monohydrate for about a year. I Haven't like I didn't really notice a lot of difference or really anything at all from taking it I don't know if it's just because I already have like meat in my diet Which is something that I've heard on the podcast before or if it's just that I'm not really a responder anything or Okay And also the other part of the question is if someone is not a responder to creatine if it's still worth it to take creatine Those are actually great questions. How do you take the creatine? Is it is it pure powder? And then how much do you take on a daily basis how like rectally? Are you asking? Yeah, it's free. It's just micronized Monohydrate and I usually take about like three to five grams a day Okay, so there is a very small percentage of people that would be called non-responders that don't notice much from creating But it's a very small percentage I've worked with clients who thought they were non-responders Then they went off creating and they noticed a difference after about a month So you might want to test that out going off for about a month to see if you notice any changes in Strength or energy or if you drop a pound or two of water on the scale because because creating will make people gain a little bit Of water weight in them in the muscles and the other question is how is your workout because? Creatine is not a miracle drug if your workouts not great and your diet's not great It's not gonna you know, it's not gonna fix that. Yeah, I I definitely periodize my workouts Right now. I'm following like ice Used to do like full body three days a week and then I switched to like a bit of a Like four-day week full body, but I split it up. So I do like Squats twice a week and then deadlifts one day and then good mornings another day and then I've been doing that cycle for almost eight weeks, but During the eight weeks, like I've messed around like with Changing intensity as well and tempo as well as volume. So like I guess from listening to a lot of your guys's episodes I like I've learned quite a bit for varying the Like workload and all the different variables. I think the programming is not too bad. I still like Getting stronger and stuff. So It sounds like he's doing a good job as far as that, you know Sometimes so this is the what how long have you been using creatine for now? And then was this the first introduction to creatine for you? I I started like a year ago And it was the first time I'd ever taken it. So, I mean this is welcome to supplements, right? I think I think a lot of times Because of all the marketing and how much we hear hype around a supplement people expect it to be like this I feel it right away or I see this huge difference I mean even though creatine is is one of the best supplements that's out there It just highlights how little supplements play in the role of building muscle and burning body fat. I mean it doesn't Creatine doesn't make that big of a difference that when you take it. It's like, oh, holy shit. I'm on creatine You know, it's it's probably doing its job You just don't even really realize it that much the only way to know would be to stop for about a month and see if You notice a difference, but I would I would I would Bet that you're probably gonna notice a little bit of a difference as long as it's not bothering your gut And you feel okay After about a month if you notice a difference I would go right back on because there's still health benefits, you know, they're showing now Creatine has heart health benefits and it's got benefits for the brain for cognition so testosterone Benefits so I think most people probably would Would be okay or actually get some benefit from taking creatine Have you followed any maps workouts programs because I'd like to hook you up with some to see if changing your program We will make a big difference well, I've done all the webinars that you guys have gone through and But I haven't done any of the actual maps programs. I've been really wanting to Do one, but I I can't really decide if I want to do like anabolic or Performance because I'm I actually do on the side. I do breakdancing. I'm not sure if you guys are too familiar with seeing Justin was a b-boy back in the day. Totally. Yeah. Yeah People don't know what it is if you tell them that you do b-boy, but yeah So that's that's like my main sport and then I do like lifting to compliment that. Oh excellent All right, so we're gonna hook you up then with both We'll give you a maps anabolic and maps performance Start with maps anabolic when you're done with that then go to maps performance And then I would love for you to give me some just to follow up a month from now if you go off creatine Let me know if you if you noticed anything. Yeah, I'll definitely follow up with that stuff And then I guess the only other thing is there's probably like it's probably minus feel the differences that you get from taking hydrochloride I'm guessing no Now stick with monohydrate 99% of the studies have been done on monohydrate and all the other forms of creatine don't have Tons of literature supporting them. So I would stick with monohydrate. All right. Yeah cheaper, too. Exactly. All right, man Hey, thanks for calling in bro. Yeah, thanks so much. I love I love you guys show like they listen to it every day like Awesome whenever I have any free time awesome, and if Doug knocks on your door. Do not invite him in Stay clear. All right. Sounds good. All right, Spencer. You have a good one, brother Yeah, you do. Thanks guys stay warm Spencer. Sounds like he's he knows his workout stuff. Yeah, I think he's doing good Yeah, I you know, I think it's more it just highlights how weak Supplements are when you're a kid and you take supplements the first time and you think like it's gonna be amazing