Creatine...How To Use It Properly??? - UK-Muscle Body Building Community

RipCord · 25-05-2005, 04:59 PM

When I first started to lift weights I had been influenced by the huge corporations that I needed there big ass expensive tubs of creatine and i needed to follow their loading phases etc etc etc. I had great gains off the stuff but could stay on it long b/c 1) i was told to cycle the stuff 1.5 months on 1.5 months off and 2) it really messed with my head/kidneys/liver (i think due to taking in way to much of thier so called supirior product and having it sit in my liver and kidneys). From this expierence i have been turned off creatine untill recently when ive been reading the forum and you guys swear by the stuff. I know you dont use the big brand **** and use the micronized stuff and i was wondering how you should be taking it?

I hear 5 mg a day is enough? If so is it broken up over two doses? Or should you take 5mg in the morning and 5mg at PWO/night?

Do you ever need to come off of the creatine b/c your using such small amounts? or after a few months you should break from it for a bit?

Some insight on this would be great. I want to get back into using the stuff but i want to do it correctly!

Cheers mates!

ChefX · 25-05-2005, 05:03 PM

It depends on your diet
if you eat lots of lean meats and a moderate fat diet you barely need any creatine maybe at most 4g a week spread out n two dosages.. but if you use mostly mrp's get a lot of protein from powders, chicken, tuna and eat low fat you will need more usually around2g a day every day. But no where near the larger amounts suggested, also cycling does nothing to boost its performance or change its health effetcs if anything it lessens the effect by cycling (mostly on the brain benefits of creatine)

point being... creatine monohydrate taken in low dosages helps... a tiny bit, its no miricle and as far as the expensive stuff. its no better at best they 'carb load' you.

IMO

Bigdav · 25-05-2005, 05:03 PM

You dont need to cycle creatine, and dosage tends to be person specific so your best to experiment a little eg 2g 2 times per day or 2 g 3 times per day, see if you notice a difference

no loading required

id say using more than 10 g per day was a waste of time and money,but everyone reacts differently

i need 5 to 10 g per day, my training partner needs 15 - 20 to feel anything from it

RipCord · 25-05-2005, 05:17 PM

ok im haveing a "brain fart" at the moment.

bare with me while i ask a very simplistic question.

2g is how many mg?

and is one teaspoon 5 mg?

RipCord · 25-05-2005, 05:18 PM

also how many g/mg is one teapsoon

Bigdav · 25-05-2005, 05:19 PM

Sorry man ive got a 1g scoop so its second nature for me

1g is 1mg

your usual teaspoon is 5g(or mg)

DB · 25-05-2005, 05:19 PM

with creatine u always talk in g's not mg's mate

so 1 teaspoon is about 5g

Bigdav · 25-05-2005, 05:20 PM

doh im bein really dense today

1g is 100mg

dink that i am

Gridlock · 25-05-2005, 05:22 PM

1g = 1000mg

RipCord · 25-05-2005, 05:24 PM

thanks a ton...i appreciaite the help!!!!!

Bigdav · 25-05-2005, 05:24 PM

told u iwas being dense, had an exam today ive used up all by bren jooce!!

RipCord · 25-05-2005, 05:25 PM

So i think im going to pick up some micronized creatine and use 5g (a tea spoon

) PWO.

Sound good?

Do you think i need some on my off days to keep the levels up?

Bigdav · 25-05-2005, 05:28 PM

Id take it every day, but thats just my personal preference

And i'd split the dosage, half in the morning and half after training

**big** · 25-05-2005, 06:51 PM

CEE 5g each morning unless I forget. Mixed with a shed-loads of splenda cos it tastes rank.

ChefX · 25-05-2005, 07:48 PM

a level teaspoon is 5g-5,000mg of creatine

25-05-2005, 04:59 PM	#1 (permalink)
RipCord Gym Addict Join Date: Apr 2005 Posts: 165	Creatine...How To Use It Properly??? When I first started to lift weights I had been influenced by the huge corporations that I needed there big ass expensive tubs of creatine and i needed to follow their loading phases etc etc etc. I had great gains off the stuff but could stay on it long b/c 1) i was told to cycle the stuff 1.5 months on 1.5 months off and 2) it really messed with my head/kidneys/liver (i think due to taking in way to much of thier so called supirior product and having it sit in my liver and kidneys). From this expierence i have been turned off creatine untill recently when ive been reading the forum and you guys swear by the stuff. I know you dont use the big brand **** and use the micronized stuff and i was wondering how you should be taking it? I hear 5 mg a day is enough? If so is it broken up over two doses? Or should you take 5mg in the morning and 5mg at PWO/night? Do you ever need to come off of the creatine b/c your using such small amounts? or after a few months you should break from it for a bit? Some insight on this would be great. I want to get back into using the stuff but i want to do it correctly! Cheers mates! __________________ "Winners Do What Losers Don't!"

25-05-2005, 05:03 PM	#2 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	It depends on your diet if you eat lots of lean meats and a moderate fat diet you barely need any creatine maybe at most 4g a week spread out n two dosages.. but if you use mostly mrp's get a lot of protein from powders, chicken, tuna and eat low fat you will need more usually around2g a day every day. But no where near the larger amounts suggested, also cycling does nothing to boost its performance or change its health effetcs if anything it lessens the effect by cycling (mostly on the brain benefits of creatine) point being... creatine monohydrate taken in low dosages helps... a tiny bit, its no miricle and as far as the expensive stuff. its no better at best they 'carb load' you. IMO __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

25-05-2005, 05:03 PM	#3 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	You dont need to cycle creatine, and dosage tends to be person specific so your best to experiment a little eg 2g 2 times per day or 2 g 3 times per day, see if you notice a difference no loading required id say using more than 10 g per day was a waste of time and money,but everyone reacts differently i need 5 to 10 g per day, my training partner needs 15 - 20 to feel anything from it __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

25-05-2005, 05:17 PM	#4 (permalink)
RipCord Gym Addict Join Date: Apr 2005 Posts: 165	ok im haveing a "brain fart" at the moment. bare with me while i ask a very simplistic question. 2g is how many mg? and is one teaspoon 5 mg? __________________ "Winners Do What Losers Don't!"

25-05-2005, 05:18 PM	#5 (permalink)
RipCord Gym Addict Join Date: Apr 2005 Posts: 165	also how many g/mg is one teapsoon __________________ "Winners Do What Losers Don't!"

25-05-2005, 05:19 PM	#6 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Sorry man ive got a 1g scoop so its second nature for me 1g is 1mg your usual teaspoon is 5g(or mg) __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

25-05-2005, 05:19 PM	#7 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,463	with creatine u always talk in g's not mg's mate so 1 teaspoon is about 5g __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-05-2005, 05:20 PM	#8 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	doh im bein really dense today 1g is 100mg dink that i am __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

25-05-2005, 05:22 PM	#9 (permalink)
Gridlock A diamond in the rough Join Date: Nov 2004 Posts: 1,229	1g = 1000mg __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-05-2005, 05:24 PM	#10 (permalink)
RipCord Gym Addict Join Date: Apr 2005 Posts: 165	thanks a ton...i appreciaite the help!!!!! __________________ "Winners Do What Losers Don't!"

25-05-2005, 05:24 PM	#11 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	told u iwas being dense, had an exam today ive used up all by bren jooce!! __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

25-05-2005, 05:25 PM	#12 (permalink)
RipCord Gym Addict Join Date: Apr 2005 Posts: 165	So i think im going to pick up some micronized creatine and use 5g (a tea spoon) PWO. Sound good? Do you think i need some on my off days to keep the levels up? __________________ "Winners Do What Losers Don't!"

25-05-2005, 05:28 PM	#13 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	Id take it every day, but thats just my personal preference And i'd split the dosage, half in the morning and half after training __________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6

25-05-2005, 06:51 PM	#14 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,460	CEE 5g each morning unless I forget. Mixed with a shed-loads of splenda cos it tastes rank. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-05-2005, 07:48 PM	#15 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	a level teaspoon is 5g-5,000mg of creatine __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

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