| At this point in time, most researchers, pharmacists, | | | | approximately 10 ounces of apple juice, with my |
| and scientists agree that creatine is safe. If this is | | | | breakfast. Then about midway through my day I |
| true, then why do we always hear horror stories | | | | consume another 4 grams with approximately 10 |
| from people who claim to have been negatively | | | | ounces of apple juice. And finally, I consume another |
| affected? | | | | 4 grams with approximately 8 ounces of water |
| Many people on the Internet claim that creatine | | | | immediately before bed. On the fourth day I begin |
| causes kidney stones; some people will even tell a | | | | my "maintenance phase". |
| first hand account of how something terrible | | | | The maintenance stage: |
| happened to them. Are all of these people lying? | | | | The maintenance stage comes after the loading |
| Probably not. Supplements can negatively affect you | | | | stage and it encompasses a majority of the cycle. |
| if you do not know how to properly use them. But | | | | For Example: My jug tells you to take 5 grams per |
| this is true with any substance. Water is the most | | | | day. |
| important substance known to man, but if you drink | | | | My advice on the maintenance stage: |
| too much water at one time you could die. Tuna fish | | | | I have heard that you can take as many as 10 grams |
| is a very healthy food choice, but if you eat too | | | | per day during the maintenance phase, however I |
| much of it you will suffer from its high levels of | | | | recommend 6 grams on workout days and 3-4 |
| mercury. What I'm trying to say is that - Creatine is | | | | grams on non-workout days. On workout days - you |
| not bad, misusing it is bad. | | | | should take 4 grams with 8-12 ounces of water, |
| People aren't trying to damage their bodies. Many | | | | about 30 minutes before your workout; and you |
| people simply do not know exactly how to take their | | | | should take 2 grams with 8-12 ounces of either |
| supplements. There is so much information (and | | | | water, apple juice, or grape juice immediately after |
| misinformation) on the internet that it's hard to figure | | | | your workout. On non-workout days you should take |
| out what to do. That's where I come in. I will explain | | | | 3-4 grams with 8-12 onces of water, with your |
| exactly how much to take and when to take it. If | | | | breakfast. This plan will maximize your results while |
| you follow my guidelines, you will be safe and your | | | | keeping you safe. I follow this plan for 6 weeks |
| results will be maximized. | | | | before I temporarily stop taking creatine altogether. |
| (These guidelines apply to 100% the monohydrate | | | | The cycling stage: |
| form, however they should also apply to malate, | | | | "Cycling" is term commonly used in the supplement |
| ethyl ester, and alpha-ketoglutarate. If you take a | | | | world. Cycling means that you take a substance for |
| different form than consult your supplement's label.) | | | | some time, then you stop taking it for some time. |
| There are three stages in supplementation. These are | | | | This is very important. |
| loading, maintenance, and cycling off. | | | | My advice on the cycling stage: |
| The loading stage: | | | | After taking creatine for approximately 6 weeks |
| Supplement companies often recommend that when | | | | your body has adapted to it. Increases in strength |
| you start dosing you should begin by loading. This | | | | have probably slowed down and since you have an |
| means that when you first begin taking, you should | | | | abundance of it in your system, your body has |
| take abnormally high doses. Companies claim that this | | | | stopped naturally producing it. Therefore I |
| saturates your muscles so that you can see results | | | | recommend that after the 6 week maintenance |
| faster. For example: On the back of my | | | | phase you take 3 weeks off from supplementation. |
| monohydrate jug, the label instructs you to consume | | | | This causes your body to start naturally producing |
| 20 grams for the first seven days and then it tells | | | | again, and when you restart the whole cycle with the |
| you to consume 5 grams per day after the first | | | | "mini-loading phase" your results will skyrocket again. |
| seven days. | | | | The combination of your body's naturally produced |
| My advice on the loading stage: | | | | creatine with the supplemented dose will once again |
| I always believed that the "loading stage" was, in | | | | ignite muscle growth. Don't worry that when you |
| part, a way for supplement companies to sell more | | | | cycle off your muscles will wither or your strength |
| product. Obviously if you use more, then you run out | | | | will go away, as long as you keep training you will |
| sooner and you need to go out and buy more. I do | | | | keep your initial gains, and when you come back it'll |
| not suggest that you completely abandon the loading | | | | be just like when you first started using it. |
| phase however because I believe that it may provide | | | | REMEMBER TO DRINK PLENTY OF WATER DURING |
| some benefits. I recommend a mini-loading phase, in | | | | THE LOADING AND MAINTENANCE PHASES. |
| which for the first three days that you begin | | | | In review- your "cycle" should last 9 weeks and three |
| supplementation, you consume 12 grams per day. | | | | days. Start with the "mini-loading phase", continue on |
| These 12 grams should be consumed in 3 doses of 4 | | | | to the 6 week maintenance period, and then |
| grams each. The time at which you take your 3 | | | | completely stop taking supplemental creatine for 3 |
| doses does not matter much, but it should preferably | | | | weeks. After this you simply start back up from the |
| be separated by at least one hour. With each dose | | | | beginning. |
| you should drink at least 8 ounces of water, or 8 | | | | Good luck. I hope you utilize this muscle builder to it's |
| ounces of either apple or grape juice. | | | | full potential. Your muscles will appreciate it (and so |
| For example - For the first three days that I am | | | | will the ladies). |
| taking creatine: I consume 4 grams with | | | | |