Protien/Creatine intake question

I never really thought about using this stuff before but I thought I would give it a shot. I'v done reading on it and know about the loading phase and stuff, and that some say it is goog or bad. I figured I would do the loading phase then the next one, forget what called. i just wanted to make sure I would be doing it right, or close enough.

So I figure I would take 7.5g of creatine in the moring and another 7.5g around 2:00 ( I work out at 3:00) for a total of 15g a day during the loading phase. Then down to like 5g per day for the rest of the time. I wieght 185lbs BTW.

The protien is a little more confusing for me though. Since I weight 185lbs, should I take in 185g of total protien a day, or 185g of suppliment ontop of 185g from food?

Any help is appreciated.

I haven't personally taken creatine but I know you will want to drink a lot more water in a day. Try to shoot for at least a gallon. The creatine will suck a ton of water into your muscles. Also you will gain probably about 5 pounds water weight.

If your looking for size then you need about 185-250 grams of protein each day total. Try to only supplement about twice a day preferably once after working out and once before bed.

I am a fan of the loading phase, it just makes you feel like it is working sooner. Most people say load with 20g a day but 15g should probably do just as well. Make sure when you take it you mix it with something like apple juice, grape juice, or a sports drink as the sugars will increase the ammount of creatine uptake for your cells. Cody is right about the water, keep yourself good and hydrated, a gallon a day will keep your body happy. Good luck man.

creatine...what a waste....

a gallon of water a day is CRAZY. that is SOOO unhealthy. You will throw off your electrolyte balance AND wreak havoc on your kidneys. Are you trying to make yourself sick? Stick to a few cups a day and remember that many foods contain water as well (fruits, vegetables).

OK, thanks guys.

I think the general rule for protein if your trying to bulk up is 2g of protein for every pound you weigh...185lbs=370g of protein
And for the creatine i would say after your loading phase drink a serving 30 mins before your workout then another serving after your workout. I was using this method when i had time to workout and it worked well for me and i am a extremly hard gainer.

a gallon of water a day is CRAZY. that is SOOO unhealthy. You will throw off your electrolyte balance AND wreak havoc on your kidneys. Are you trying to make yourself sick? Stick to a few cups a day and remember that many foods contain water as well (fruits, vegetables).

Maybe if there's chemicals in the water. How will it screw up your kidneys? Their main function is to filter out bad stuff. Most water doesn't reiquire much if any filtering. I think your kidneys will do just fine. They recommend 8 glasses of water a day for a normal person. A gallon isn't asking much.

He's right they recommend at least 8 glasses a day, the more you drink can't hurt ya(might make you pee alot though)

Unless there are chemicals in the water you'll be fine. I drink probably close to a gallon a day. Make sure that old pee is white. Yellow means you are getting dehydrated and with creatine you DO NOT want that.

i'm not making this shit up. I copy/pasted this: Water intoxication, or hyponatremia, is classified by a critically low concentration of sodium in the blood. Drinking excessive amounts of water can lead to this condition, which triggers symptoms such as fatigue, cramping, nausea, dizziness and headache.

It's not the bad stuff in the water that will hurt your kidneys, but it is the excess WORK it will have to do. A good rule of thumb is your pee should be yellowish and if it is CLEAR, you are overhydrating. Don't believe me, call your doctor and ask.

Wait I have always been told yellow means you are dehydrating. How is it making your kidneys work hard? Plus that low sodium may be from something else (genetic) and not from drinking water.

Plus you won't pass a hydration test for the skin folds for wrestlign unless your piss is WHITE.

You can avoid low sodioum even while drinking lots of water. If your working out then you are supposed to be eating 4-6 times a day(thats if your trying to bulk) so it all depends on the food you eat for you sodioum intake. Now there is such a thing as overdoing it but it all depends on how you balance everything out. Now you also are't supposed to live of off just drinking water, drink other things as well alot of beverages have decent amounts of sodioum as well. Me personally don't drink more than 11 glasses a day and at least 12 oz of milk.

I did creatine for 6 months. The rountine consisted of heavy "blasting" style workouts, 2 hours a day, 5 days a week for the duration of 6 months.

I tried liquid and power creatine during this duration, about 10 drops pre and post workout, and 2 tsp before and after.

The creatine noticeably bulked up my arms, but gave them a "puffy" look, rather than something solid. Over the weeks, I also noted that the area around my kidneys started to hurt towards the end of the 6 months, and my urine was excessively yellow. I used to get up at least 7-9 times in the middle of the night to urinate...this only happened once I had started taking the creatine, and my last heavy doseage of water used to be well before sleep time. Though I had heard of creatines taxing the kidneys, I never though physical pain in such an obvious manner would be a symptom. I quit creatine after those 6 months, and the pain went away, and my urinary troubles quelled also.


Protein did absolute wonders for me. From 165 lbs and 14% body fat, I shot up to 200 lbs at 9% body fat. This was accomplished during another 6 month routine that I followed immediatly after I quit the "creatine infested" trial. I was using CytoSport Muscle Milk, readily avaiable at GNC, Vitamin World, and other places. I have tried many, many different protein powders, but this shake was the best tasting, hands-down (due to it's high fat content, it will taste good, but will also add a little more fat to your body that other shakes, but all is forgiven, considering the other shakes make you barf the minute you get one taste of them; there are more than 15 excellent flavors to choose from too, which makes things easier).

I went through 12 tubs of these in 6 months, and each dose was 2 scoops in a full glass of milk. I used to have this shake 3 times a day, for every single day of the 6 month trial. 1: morning, 2: immediately after workout, 3: right before bed. My workouts were extremely strenuous, which is why the shake helped even more during night time recovery...if you don't work out hard enough, your body will accumulate more fat and less protein assimilation during the recovery phase...

As school got tougher, I lessened my workouts and quit the shake, due to lack of time... I could not sustain my weight, and it fell from 200 lbs to a steady 185 lbs...still better than the 165 lbs I had initially escaped from. 2 years down the line, I am still 180 lbs-185 lbs, even though my workouts are not very regimented any more, which proves that the shakes eally helped with solid body mass.

My advice: work with protein, ditch the creatine.

That "puffy" look was from the water retained in your arms.

Also about the 6 months of creatine usage....you should cycle creatine for no more than two months after that your just wasting your money, your body gets used to something and it stops being as effective. Just figured id throw that out there since the guy is thinking of using it.

i'm not making this shit up. I copy/pasted this: Water intoxication, or hyponatremia, is classified by a critically low concentration of sodium in the blood. Drinking excessive amounts of water can lead to this condition, which triggers symptoms such as fatigue, cramping, nausea, dizziness and headache.

It's not the bad stuff in the water that will hurt your kidneys, but it is the excess WORK it will have to do. A good rule of thumb is your pee should be yellowish and if it is CLEAR, you are overhydrating. Don't believe me, call your doctor and ask.

he's right, it is a very major issue. you can die from it.

at the boston marathon at least one person dies from over hydration every year.

it is scary stuff. you feel thirsty but you know you've alraeady had your daily dose of water.

unless you're really sweating it up or drinking the water through out the day--i'd watch out. too much too fast is what gets you

just drink your recomended and then some, and whenever you're thirsty. the people that die drink over a gallon.

i'm not making this shit up. I copy/pasted this: Water intoxication, or hyponatremia, is classified by a critically low concentration of sodium in the blood. Drinking excessive amounts of water can lead to this condition, which triggers symptoms such as fatigue, cramping, nausea, dizziness and headache.

It's not the bad stuff in the water that will hurt your kidneys, but it is the excess WORK it will have to do. A good rule of thumb is your pee should be yellowish and if it is CLEAR, you are overhydrating. Don't believe me, call your doctor and ask.

I think what that aritcle is talking about is some of the hazing incidents in which inductees have been forced to chug 5 gallons of water and actually died from brain hemoraging or somehting like that

Or people on ecstasy, who OD on water.

But realistically, I drink a gallon of water a day, throughout the day. Perhaps more, perhaps less, depending on how much physical activity I'm doing. I've been doing it for years, and really see no problems with it.

As far as the topic of creatine, I'll admit I don't know much. But I do agree highly with whoever recommended the protein shakes. In college we had 10 guys living together, most of whom worked out. None to my knowledge used any other supplements other than whey protein shakes and vitamins, and we were all pleased with the results.

As far as protein intake, 1g per pound you weigh is a good guide if you are trying to build muscle. Just remember excess protein is turned into fat, so don't overdo it. Also protein only has 4 calories, so don't cut out fats and carbs completely. A good balance is the key.

First of all, eveyone's body is different and will not respond exactly as other's do. That being said. 1gram of protein for each lb of bodyweight and 5 grams of creatine a day will bring you drastic gains. I am a large guy and did just this for about 3 mos. My weight dropped 22 lbs and my strength shot up. As for the water, I drink about 2 gallons of water a day. No problems. Your pee should be mostly clear. A gallon of water a day is about right for your weight.