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.

 

[Atherjen]

Your post workout shake needs a bit of adjustment. drop the milk, it slows absorption, also save the sandwhich for an hour after the post workout shake. Add in some simple carbs, dextrose preferably, along with the creatine and whey protein. It will spike your insulin , shuttling everything to your muscles to aid in quick replenishment and being repairing. Also lots of water to aid in digestion.

 

[Scaggs]

I havn't heard you that you have to wait that long after eating to take your creatine. A lot of people put it right into their protein drink as I do sometimes. I take mine 15 minutes after eating and I know its working for me. My workouts are noticeably different when my muscles are not saturated with creatine. A gallon of water a day is a lot. You should be ok with that. If you take creatine only post workout your really not going to reap the benefits of such an awsome supp. Try only post first. Then try the loading phase and 10 grams a day maintanance and watch the difference you get. You'll see.

Scaggs

 

[wiseachoo]

Ok, I need some clarification or critiquing then. Here's what my day looks like right now:

8am: Eat a bowl of corn flakes + 2% milk + banana
8:15am: Down a scoop of 100% Whey(with milk) + 1 Multivitamin (no iron).
11:00am: A granola bar just for a snack during class.
12:00pm: No pre-workout shake, start workout.
1:15pm: Have post-workout scoop of 100% Whey(with milk) + huge sandwhich
4:00pm: Snack of some sort like grapes or toast + peanut butter.
6:00pm: Dinner around this time, usually lots of chicken thighs + potatoes + peas.
9:00pm: Usually another snack like ice cream and/or yogurt.
11:00pm: Have a scoop of 100% Whey before bed.


Thats basically my day.

1. So from what i've gathered, I should add in a pre-workout shake of 5g of creatine say 30 minutes prior to training?

2. I should mix another 5g of creatine w/ my 100% whey scoop for my post-workout shake 15 minutes after workout routine, NOT take milk with the shake but water instead, save my sandwhich for an HOUR later after my workout routine, and consume more carbs (not sure if I can afford to buy any more supplements on a monthly basis like dextrose tabs), won't a candybar or something create the same surge in insulin?

Feel free to tell me if anything else is really wrong, i'm trying to eat healthy and huge for my body size, and maximize on my workout sessions without harming my body.

 

[Scaggs]

It looks good. From your stats you posted you sound like you're an ectomorph and thin. So you prally want to put some mass on right? If so the only thing I would change (besides the creatine loading and maintanance ofcourse) would be to increase your daily carb intake.

11:00am - replace granola bar with homemade high carb protein bar. (there is a recipe on this board, excellent too)
12:00 - (if you can afford) carb workout drink to sip during training
11:00pm - I would add the milk for bedtime.

That's just my suggestions.

Scaggs

 

[wiseachoo]

Thx Scaggs. Yea I would definitely consider myself a super-hard-gainer. It's just as much a blessing as it is a curse. I'm proportional however, with great vascular circulation (ohh look at that dude, he's got massive veins!) haha. My creatine comes in tomorrow so i'll keep you guys posted.

 

[wiseachoo]

I just started my loading this evening, my friend started about 2 days ago. He's already put on about 1.5 pounds in 2 days. I'm assuming most if not all of that is water retention.

Couple of observations I noticed right after taking my glass. Burns like mad going down your throat. I can actually 'feel' it going into my muscles right after my workout...kind of a strange feeling. This is totally normal right?

 

[Scaggs]

Ofcourse its normal. The burning of the throat i've never experienced but i prally never took the creatine you're taking. I can always tell when the creatine is kickin in. I love it. feels good doesn't it?

the 1.5 lbs is all water. it should keep going up too. you could hit 10lbs after loading phase is complete. what you should notice next is your recovery, strength and stamina increasing. creatine rocks.

Scaggs

 

[RdStrcklnd]

I think you are stressing way too much about creatine. Your kidneys will be fine, and don't worry about turning into "a professional body builder". In fact, your goal of putting on 30lbs with creating is ridiculous, in an eight week cycle you should expect more like 5-10lbs if you do everything right.

 

[wiseachoo]

Um, I have no intention of putting on 30 pounds in an 8 week cycle. That is my long term goal for my body weight, 165 or so. Showing concerns and asking members of this board about them is not stressing, it is merely called educating yourself. Try to be a bit more 'positive' with your responses, yours seemed hostile if I may say so.

 

[RdStrcklnd]

(ohh look at that dude, he's got massive veins!) haha.

You weigh 137, thats about the same as a 7th grader or a big dog. I wouldn't hurt your hand patting yourself on the back just yet.

 

[wiseachoo]

You definitely need to gain some maturity my friend. Throwing insults around on this board will only hurt you. Moderators, if you happen to be catching this thread, please deal with him accordingly.

If you don't have anything constructive to contribute to a thread, do not respond to one. Its just that simple.

 

[Nutri-Wrestler]

You weigh 137, thats about the same as a 7th grader or a big dog. I wouldn't hurt your hand patting yourself on the back just yet.

I was 130 as a freshman in high school. i also wrestled though.

now im at 195 and on my way to 200. BTW, im a freshman in college now.

Rd- Your not scoring too many points here are u?

 

[RdStrcklnd]

I was 130 as a freshman in high school. i also wrestled though.

now im at 195 and on my way to 200. BTW, im a freshman in college now.

Rd- Your not scoring too many points here are u?

Yeah, I'm pretty much over the Supplement board. I usually post on the Anabolic board where you are allowed to have an opinion and even *gasp* not be PC about expressing it. Seems like the same people posting about how afraid they are of the awesome side effects of creatine and the danger of getting tits from microwaving are a little bit uptight. Who would have figured?

 

[Spud]

BTW~ Might want to try some L-Arginine with you creatine as well as it is affiliated with the formation of creatine and increases nitric oxide. I just recently added it to mine and noticed a difference. Similar to MHP's "Trac" which contains Arginine.