creatine monohydrate tips

[Geaux4Tigers]

hello everyone, today is my first time taking creatine monohydrate powder supplement. I began the loading phase. I read about possible dehydration so it is recommended to drink 2 liters of water. I only drank 1.25 liters today. Does apple juice count towards hydration or am i supposed to drink strictly water?

also, anyone have any tips of how to get the most benefits from creatine? should i train hard during loading phase as well? i have no body building friends so i am clueless about this supplement. I'm trying to get bigger and stronger faster. I was doing isolation work and i have increased my bench press by 44 pounds in 4 weeks with just whey protein plus eating and sleeping. Now i am introducing creatine to my routine and i want to get it right. any tips?

It’s a great supplement and probably the most widely used supplement in bodybuilding. Be careful with dosing because it can really make you feel bad and dehydrated if you are taking too much. Be aware that most but not all preworkouts have creatine in them. I was double dosing one time because I didn’t read all the ingredients of my supplements and I was cramping and dehydrated from it. I now only take of my preworkout for my creative intake.

 

[johnjohn]

It’s a great supplement and probably the most widely used supplement in bodybuilding. Be careful with dosing because it can really make you feel bad and dehydrated if you are taking too much. Be aware that most but not all preworkouts have creatine in them. I was double dosing one time because I didn’t read all the ingredients of my supplements and I was cramping and dehydrated from it. I now only take of my preworkout for my creative intake.

Thank you for taking time to post advice. I appreciate it greatly.
So far i feel good. I'm at day four of the loading phase.
Yesterday i worked my shoulders and my reps have increased by 5.
I'm now doing 25 full reverse flies for my rear delts plus 5 partial reps.
I don't know if it is the creatine but i suspect that it is related. I usually feel a heavy burn around 15 reps.
Now the heavy burn begins at 20 reps and i can squeeze out five more reps with good form.

so far so good

 

[johnjohn]

Tip: I do like the German made Creapure. I've gone through a couple different forms of creatine and various suppliers and the vast majority seem to just be chinese creatine and very few companies share COAs or testing results, even when their label says they test it but that's supplement companies for you.

hmm. I will research that today. Thanks for the tip!

I just grabbed creatine based on limited knowledge: creatine monohydrate and no sugar added.
I came home with a brand called All Stars. see my attached photos.
I am drinking more water and only one cup of coffee in the morning to avoid dehydration.
So far i feel good but i will also check out Creapure.

 

[johnjohn]

What is your caloric and macro breakdown per day?
If you are eating all that protein and a few chicken breasts for lunch that would be several hundred grams of protein. not just meat a day. I find most of my chicken breast go well over 8 oz. so eating 2+ pounds of meat just for lunch would be uncomfortable at least for me.

so i have tried to create an average daily intake. Sometimes numbers change in one category or another but not drastically.

daily intake:
protein 215 grams - 250 grams
calories 2,600 grams
carbs 225 grams - 300 grams
fat 40 grams

let me know if something is horribly wrong please. I try to focus more on protein than anything but my Wife keeps nagging me that too much protein is not good for my digestive system or something along those lines.

 

[CJ]

Thank you for taking time to post advice. I appreciate it greatly.
So far i feel good. I'm at day four of the loading phase.
Yesterday i worked my shoulders and my reps have increased by 5.
I'm now doing 25 full reverse flies for my rear delts plus 5 partial reps.
I don't know if it is the creatine but i suspect that it is related. I usually feel a heavy burn around 15 reps.
Now the heavy burn begins at 20 reps and i can squeeze out five more reps with good form.

so far so good

Complete placebo. Creatine does not give you many extra reps, it's maybe 1, at absolute most 2. You've just been half assing your training, realize that, now work harder.

 

[Wizbang]

Complete placebo. Creatine does not give you many extra reps, it's maybe 1, at absolute most 2. You've just been half assing your training, realize that, now work harder.

Only noticeable thing I get from creatine (I am currently using 3.5g daily) is a slightly more full feel in muscle, like I'm carrying slightly more water, that seems to be about it, not recovering any faster, not lifting any extra sets, nada on any of that front but I expected that much, stuff is no miracle compound. Could it be helping with my lifts? sure. I could also just be getting stronger.

 

[CJ]

Only noticeable thing I get from creatine (I am currently using 3.5g daily) is a slightly more full feel in muscle, like I'm carrying slightly more water, that seems to be about it, not recovering any faster, not lifting any extra sets, nada on any of that front but I expected that much, stuff is no miracle compound. Could it be helping with my lifts? sure. I could also just be getting stronger.

I notice absolutely nothing, either. But it's the most tested supplement that we have, and it's efficacy has been proven and repeated in studies over and over and over and over again.

And there are no detrimental side effects, so why not take it? Plus, I don't eat as much red meat as I used to, which is an excellent source of creatine.

I never did the silly "loading phase", as I saw that as a complete marketing ploy.

 

[Wizbang]

I notice absolutely nothing, either. But it's the most tested supplement that we have, and it's efficacy has been proven and repeated in studies over and over and over abs over again.

And there are no detrimental side effects, so why not take it?

I never did the silly "loading phase", as I saw that as a complete marketing ploy.

Same. 3.5g from the start and never looked back, 100% the same way, wasting money. I may move up to 5g but I am not expecting much if any change, but I see it as a "can't hurt". I used to remember people acting like they were on cycle with this stuff in the early 2000s.

 

[CJ]

Same. 3.5g from the start and never looked back, 100% the same way, wasting money. I may move up to 5g but I am not expecting much if any change, but I see it as a "can't hurt". I used to remember people acting like they were on cycle with this stuff in the early 2000s.

Stuff is dirt cheap, too. Unless of course one falls for the "more effective" forms of creatine gimmick/advertising ploy.

It's been well established that none are better than basic, and cheap, creatine monohydrate.

 

[Send0]

Thank you for taking time to post advice. I appreciate it greatly.
So far i feel good. I'm at day four of the loading phase.
Yesterday i worked my shoulders and my reps have increased by 5.
I'm now doing 25 full reverse flies for my rear delts plus 5 partial reps.
I don't know if it is the creatine but i suspect that it is related. I usually feel a heavy burn around 15 reps.
Now the heavy burn begins at 20 reps and i can squeeze out five more reps with good form.

so far so good

You didn't gain reps from creatine. That would make creatine more powerful than steroids and that's not how creatine works.

This is placebo, fact is that you just weren't pushing yourself hard before. You aren't the first to fall prey to this, and you won't be the last.

 

[Wizbang]

Stuff is dirt cheap, too. Unless of course one falls for the "more effective" forms of creatine gimmick/advertising ploy.

It's been well established that none are better than basic, and cheap, creatine monohydrate.

As I stated above, the only caveat I have right now with monohydrate is supplement company sourcing, some of the crap coming out of china is <98% pure and who knows what the hell is that 2+%, Creapure out of Germany and apparently someone told me there is a manufacturer in the US now, spend the extra nickel and get stuff that's pure, its only slightly more and overall very cheap.

 

[CJ]

As I stated above, the only caveat I have right now with monohydrate is supplement company sourcing, some of the crap coming out of china is <98% pure and who knows what the hell is that 2+%, Creapure out of Germany and apparently someone told me there is a manufacturer in the US now, spend the extra nickel and get stuff that's pure, its only slightly more and overall very cheap.

Yeah, of course, if it's not what the label says it is, that's no bueno.

I doubt US companies are faking it, though. It's dirt cheap, what's the incentive? What's the risk if caught?

 

[johnjohn]

You didn't gain reps from creatine. That would make creatine more powerful than steroids and that's not how creatine works.

This is placebo, fact is that you just weren't pushing yourself hard before. You aren't the first to fall prey to this, and you won't be the last.

i think it is actually a strength gain. I forgot that i haven't isolated my shoulders for a week now.
i gave my shoulders a rest because i have a tired feeling deep in my left shoulder. I am not sure if it is injured or not. I say that because it is the shoulder that i had two surgeries on several years ago. Anyway, i guess that my shoulders are finally gaining strength. I thought maybe it was creatine but all of your comments shed some light on the matter.

 

[Bro Bundy]

If u took gear you won’t notice shit from creatine . But if your a newb never ran a cycle u will feel a small jump in strength and speed

 

[johnjohn]

I'm a novice/newb according to strength standards. I just started training in April. I jumped from beginner to novice and almost intermediate in five weeks.

Bench Press Standards for Men and Women (lb) - Strength Level

Tables of Bench Press strength standards for men and women. Find out how strong you are compared to other lifters at your bodyweight.

strengthlevel.com

Barbell Curl Standards for Men and Women (lb) - Strength Level

Tables of Barbell Curl strength standards for men and women. Find out how strong you are compared to other lifters at your bodyweight.

strengthlevel.com

Shoulder Press Standards for Men and Women (lb) - Strength Level

Tables of Shoulder Press strength standards for men and women. Find out how strong you are compared to other lifters at your bodyweight.

strengthlevel.com

Dumbbell Curl Standards for Men and Women (lb) - Strength Level

Tables of Dumbbell Curl strength standards for men and women. Find out how strong you are compared to other lifters at your bodyweight.

strengthlevel.com

I train hard everyday and i'm 51 years old. I have read that one can only grow so much muscle per year (15 pounds?), so i will have to spend some time to grow larger (years). I keep my foot on the pedal.

I've increased my bench press by 44 pounds (in three weeks) and my barbell curl is up to 85 lbs (dumbell curl 40 lbs). Alot of big guys probably laugh at me but atleast i'm trying to get bigger and stronger. My shoulder press is 108 lbs but i haven't tried to go higher yet. I decided to follow John Meadows Perfect Shoulder Workout video instead of shoulder pressing. I am trying to isolate my shoulders because i had two arthroscopic surgeries to repair a frozen shoulder syndrome a few years ago. My arms were very small after those surgeries plus the surgery on my right elbow to repair chronic tennis elbow.

 

[Bro Bundy]

U have to inject 1000g in the vain u will grow a beard over night

 

[johnjohn]

I am intrigued. I could use a good beard and some strength and speed. I'm not growing younger so i will take your advice and get growing. At my age and status, i could use a boost for sure.

 

[Geaux4Tigers]

Thank you for taking time to post advice. I appreciate it greatly.
So far i feel good. I'm at day four of the loading phase.
Yesterday i worked my shoulders and my reps have increased by 5.
I'm now doing 25 full reverse flies for my rear delts plus 5 partial reps.
I don't know if it is the creatine but i suspect that it is related. I usually feel a heavy burn around 15 reps.
Now the heavy burn begins at 20 reps and i can squeeze out five more reps with good form.

so far so good

Yeah it’s good stuff. That’s what it does. Your failure point is extended.

 

[CJ]

I'm a novice/newb according to strength standards. I just started training in April. I jumped from beginner to novice and almost intermediate in five weeks.

No offense, but you are nowhere near bring an intermediate lifter. You're still a beginner.

I train hard everyday and i'm 51 years old. I have read that one can only grow so much muscle per year (15 pounds?), so i will have to spend some time to grow larger (years). I keep my foot on the pedal.

Not a chance in hell. Only a small handful of the most genetically gifted in the world will gain 15 lbs of muscle in a year. Consider 5 lbs per year to be a really good achievement for your first couple of years. After that, 1-3 lbs is more realistic.

Do you really think anyone on the planet gained 60 lbs of muscle in 4 years? C'mon, bud, think a little.

I've increased my bench press by 44 pounds (in three weeks) and my barbell curl is up to 85 lbs (dumbell curl 40 lbs). Alot of big guys probably laugh at me but atleast i'm trying to get bigger and stronger.

The bench increased because of technique, your curl is 85 lbs because you're cheating. There's no fucking way in hell that you're using 40 lb DBs for good form curls. Post a video.

My shoulder press is 108 lbs but i haven't tried to go higher yet. I decided to follow John Meadows Perfect Shoulder Workout video instead of shoulder pressing. I am trying to isolate my shoulders because i had two arthroscopic surgeries to repair a frozen shoulder syndrome a few years ago. My arms were very small after those surgeries plus the surgery on my right elbow to repair chronic tennis elbow.

If your shoulder is fucked, work around it. Don't do shit that hurts it.

 

[johnjohn]

No offense, but you are nowhere near bring an intermediate lifter. You're still a beginner.

Not a chance in hell. Only a small handful of the most genetically gifted in the world will gain 15 lbs of muscle in a year. Consider 5 lbs per year to be a really good achievement for your first couple of years. After that, 1-3 lbs is more realistic.

Do you really think anyone on the planet gained 60 lbs of muscle in 4 years? C'mon, bud, think a little.

The bench increased because of technique, your curl is 85 lbs because you're cheating. There's no fucking way in hell that you're using 40 lb DBs for good form curls. Post a video.

If your shoulder is fucked, work around it. Don't do shit that hurts it.

No offense but the stats are in the provided links: https://strengthlevel.com/

18kg video (39,6832 lbs):

Watch 18kg | Streamable

Watch "18kg" on Streamable.

streamable.com

i keep the video small. only 5 reps instead of usual 8 (recovery day) and i show 3 side views.
video expires in 2 days.

Your eyes need checked if you think i'm moving anything other than my arms.
hey guys, my shirt is moving, so cjerk thinks that i'm cheating it up. LOL. . what a moron

what is more funny is that i'm on a recovery day. I don't need your stamp of approval. I'm pushing that weight and you, for some reason, wish to deny it. Child psychology doesn't work with me. Stop posting negativity and attitude. I don't need it. Keep your negative opinions to yourself.

Is there an ignore button in this forum? I don't like to be around negative people.