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KingSJK probably knows better but without knowing you, as general clue, cheat with one example with higher weight (in limits, so not exaggerated, but a little bit of body swaying and shoulder involvement is ok), do the rest strictly. Biceps is a pretty small muscle, does not need much. Just...

For anybody who needs motivation, just watch a Goggins video. 1611653199 1) Nescafe or pads or anything of the instant coffee stuff is essentially garbage 2) Good coffee is not really expensive, but grinding and so forth takes some time.

That probably means it´s cheap coffee with a high acid content. If you invest in something proper, trust me black coffee tastes good, if you are removed from sugar long enough, you discover a lot of different tastes than plain "sweet".

Nah, i don´t use it as meal replacement either, rather eat solid food. It´s a combination of different protein sources, you have the best possible amino acid balance.

https://www.healthline.com/nutrition/creatine-loading-phase#necessity It´s a pretty easy way to get protein in, but it´s mostly useful for post workout. If you take it as meal replacement, i would prefer something less impactful on your insulin level. It´s something you might want for...

Hence don´t stop using it. Keep it at 5g, it´s enough. The load and deload cycle makes no sense.

I used to, at one point it´s getting too expensive for a 5-10% boost, prefer to spend the money elsewhere. A good Whey + Creatine is enough for most people.