Creatine gains

[wiseachoo]

First post to the boards, so I'd like to give a big hello to everyone

I started taking my training and dieting very seriously about 5 weeks ago, and just recently ordered some Creatine online (should arrive next week). I've researched the bejesus out of it and know about all of the various 'possible' side effects. I've got a few questions.

#1. I am very concerned about the 'loading phase' and am debating NOT doing that due to the high recommended dosages and simply start to take small dosages. This should still be effective I would think, I just have no desire to overkill my kidney with a instant influx of creatine.

#2. I am also somewhat weary about the precise amount of creatine I should be taking for my body physique. I am NOT a big guy, nor do I want to become a professional body builder. My goal is to put on about 30 pounds and hold that for life. I was thinking somewhere around 3g / day should be 'safe' whilst giving some of the benefits at the same time. If it will help, i'll provide my physique so you guys can tell me if this matches. I'm 5'10", 137 lbs. (was 130! when I started training seriously about 5 weeks ago), 12% bf, your typical swimmer look.

I'm sure more questions will arise, but I'd like to start there.

 

[wiseachoo]

Forgot my main question

#3. I have no desire to become 'dependent' on any substance. I'd like to know what happens when you completely stop taking the creatine after a cycle or two for example. I realize you will loose the 'water weight' due to the retention in the muscles, but theoretically all of that muscle that one builds while 'on' their cycle would still exist after they no longer use it, so long as the keep training and whatnot...

 

[caboom]

Dont have to do the loading phase it will just take a little longer.
Secondely, I would try to have 5mg per day and on days you go to the gym have 5mgs 1/2hr pre workout and 10mgs straight after workout.
Thats just my opinion

 

[wiseachoo]

Caboom, thanks for the input.

Did you mean to say 'g' instead of 'mg'? 5 mg's would be .005 grams (if I am doing my math correctly tonight - been a long week). Assuming you're talking grams, I don't feel safe taking in up to 15 g/day, whether it be workout days or off. The natural body absorbs about 1 g/day of creatine from foods and naturally produces about 1 g/day also. Our kidneys are use to approximately 2 g/day of creatine naturally, Taking in an extra 3 g/day would already do more than double my creatine levels (assuming I fall within the avg. 2 g/day naturally). Wouldn't this on its own substantially be helpful?

 

[caboom]

Sorry bout that bro, It has been a long week too. I ment g's not mg's. Iam not a huge fella by any means and I honestly think that you need 5g's a day to get reasonable gains. It is recamended that you have 5g preworkout and 10g post workout to get any gains. I have been doing this for a long time and have had no problems and reasonable gains. Hope this helps.
See what other people think to get a better idea if you want, but I honestly think that 3g is not enough.
What do others think

 

[Scaggs]

5grams, your kidneys will be fine. Just cylce it. After 8 weeks take a break.

5grams.

Scaggs

 

[wiseachoo]

Hey Scaggs, what stance do you take on the loading phase?

 

[Scaggs]

i take 20 to 25 grams for 5 days then drop it down to 10 and on training days 20.

Scaggs

 

[Nutri-Wrestler]

10g a day will be fine. i believe you actually take in slightly more creatine in your diet, like 2-3 grams a day. it all depends on what you eat. Us carnivourous people are gonne get more creatine than vegans.

there aret any reputable studies that have linked creatine with negative side effects, beside water weight gain. just take in atleast 1 gallon of water a day and you will be fine.

what is your age? do you have a post workout protein drink?

 

[wiseachoo]

I'm 21, 5'10", 137 lbs. I venture to say I probably take in about half a gallon a day right now, i'll try to force myself to keep more water accessible for when I start. My post-workout drink basically consists of 2 pints of fat free milk (20g protein) + 1 scoop of Opt Nut 100% Whey (22g protein) + a big sandwhich with like 6 slices of turkey, lettuce, and tons of tomatoe. I've heard that I shouldn't eat for at least 30 minutes after taking creatine in however, or eat at least 45 minutes BEFORE taking it...I was considering taking creatine only during post-workout, so I guess that means I have to ditch the lunch? (I have class so thats not good)...I guess if I can manage to down a gallon of water or more a day i'll feel less concerned about taking more than 5g per day.