Brains and Gains with Dr. David Maconi Mario Tomic Q&A - High Dose Creatine, Knowing You're 10%, Genetic Variation
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Oct 4, 2025 
Mario Tomic, a fitness coach and content creator known for his evidence-based approach, dives into fascinating insights on high-dose creatine, revealing its potential boost in mental energy and gym performance. He discusses how to accurately gauge reaching 10% body fat using various methods, and when faced with weight loss plateaus, he shares critical strategies. Delving into genetics, Mario emphasizes their role in fat loss and muscle gain variability. He also highlights the importance of progressive overload to avoid injuries during training.
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High-Dose Creatine Improved Alertness
- Mario experimented ramping creatine from 5g up to 20g while sleep-deprived and felt markedly sharper and less mentally fatigued.
- He plans blood work after three months and may drop to 15g once sleep improves.
Appearance Beats Exact Body-Fat Numbers
- Body fat percent reporting varies widely across methods and individuals, so appearance and mirror assessment matter most.
- Devices disagree; use reference photos and how sustainable the lifestyle feels to judge leanness.
Prioritize Strength Over Lowest Body Fat
- For best strength-to-weight balance, keep bodyweight where you can maintain heavy loads and recovery, not the lowest fat percent.
- Mario finds his best ratio around 190 lb at ~15% body fat for performance and sustainability.