Hi Everyone,

I've been lurking for a while and finally decided to come out. :D
I'm on the body for life program! This is Challenge 1, Week 4, Day 2 for me. My primary goal is fat loss,and although I have not lost a pound in 4 weeks :mad: I'm trying to stay motivated.

I decided to take creatine for this challenge, and I did not load. So everyday (except free days) I take 5 g of mono-creatine (GNC generic) mixed in water after my workout.

So here's my question:
I'm thinking about continuing creatine this week, and then taking 2 weeks off, and then going back on...However, I'm not sure if my body has been saturated with the creatine yet...How should I cycle it?

Oh here are my stat:
female
2s
172 pounds
29.2% bodyfat (taken at beginning of challenge)
5'7"

Oh my husband is also taking creatine and doing BFL. His stats:
26
male
185 pounds
5'8"


Our creatine experience:

I've been drinking more water, but I count that as a plus. I notice that when I don't that I feel dehydrated.

My husband is also taking creatine and he tells me he feels bloated. Honestly, I don't know if I feel bloated (so I guess I'm not, LOL).

In the four weeks, I have not lost a pound. I am also taking L-glutamine, and I must admit that I'm no longer feeling sore after workouts, so I think the creatine has helped with that.

I'm feeling stronger, but I don't know if that is due to the creatine or just the fact that I've really working hard and pushing the weights.

If you dont "load" when you start using it I think people will often have to wait 2 weeks for full effect.

Also I dont think you need to cycle it. It works just fine to use it all the time.

It often makes it possible to do a few more reps with the same resistance. And that helps your training long term...better progress. Your muscle might also look and feel somewhat bigger. Some claim this is because of more water in the muscles. This might be true. But your muscles are mostley water with or without creatine...So it´s not very significant and will, IMO, not make your muscle "less real".

If you dont "load" when you start using it I think people will often have to wait 2 weeks for full effect.

Also I dont think you need to cycle it. It works just fine to use it all the time.

It often makes it possible to do a few more reps with the same resistance. And that helps your training long term...better progress. Your muscle might also look and feel somewhat bigger. Some claim this is because of more water in the muscles. This might be true. But your muscles are mostley water with or without creatine...So it´s not very significant and will, IMO, not make your muscle "less real".


Hi RM.Andersson,

I just want to clarify, are you saying that if I don't load that is should only take 2 weeks to feel the effect? I thought it takes about 2 weeks to feel the effects (or get the muscle saturated) with creatine when you load. I've been taking 5 g daily (except free days) for the last 4 weeks. I was wondering if this is enough time to have saturated the muscles. I think I saw something saying that one should stay on creatine for 6 weeks if they don't load, but I can't find the source anymore.

Thanks for responding.

I thought it takes about 2 weeks to feel the effects (or get the muscle saturated) with creatine when you load. I've been taking 5 g daily (except free days) for the last 4 weeks. I was wondering if this is enough time to have saturated the muscles.

You can load up on creatine in 2 days taking 5g for 4 times a day. I have the source on this if you want to read it. Essentially what it says is that in 2 days you can load and have the same exercise results as you get loading for 5 days. Here is the source.
http://www.physsportsmed.com/issues/1999/05_99/juhn.htm
Here is the quote.
Although a 5-day loading period is typical, 2 days of loading has been shown to yield similar muscle creatine concentration and performance results (14).

You can load up on creatine in 2 days taking 5g for 4 times a day. I have the source on this if you want to read it. Essentially what it says is that in 2 days you can load and have the same exercise results as you get loading for 5 days. Here is the source.
http://www.physsportsmed.com/issues/1999/05_99/juhn.htm
Here is the quote.
Although a 5-day loading period is typical, 2 days of loading has been shown to yield similar muscle creatine concentration and performance results (14).


Thanks so much for the source. I wanted to know how long I should stay on creatine if I did not load, and I was able to find it at your link! It stated:
Without loading, 3 g/day for 28 days results in muscle creatine concentrations similar to 5 days of loading (12).

So I guess I will continue my daily dosage of 5 g of creatine until Sunday and then stop using it for two weeks and go back on it for 2 weeks. Thanks again.

You can load up on creatine in 2 days taking 5g for 4 times a day. I have the source on this if you want to read it. Essentially what it says is that in 2 days you can load and have the same exercise results as you get loading for 5 days. Here is the source.
http://www.physsportsmed.com/issues/1999/05_99/juhn.htm
Here is the quote.
Although a 5-day loading period is typical, 2 days of loading has been shown to yield similar muscle creatine concentration and performance results (14).

Thanks so much for the source. I wanted to know how long I should stay on creatine if I did not load, and I was able to find it at your link! It stated:
Without loading, 3 g/day for 28 days results in muscle creatine concentrations similar to 5 days of loading (12).

So I guess I will continue my daily dosage of 5 g of creatine until Sunday and then stop using it for two weeks and go back on it for 2 weeks. Thanks again.

Good for you. Glad I could help. I'm trying creatine now too. It's my first time. I felt like after only 1 1/2 days that my strength was through the roof. Maybe a placebo effect, I don't know. Anyway I can't wait to get to my next workout which isn't until Friday.

Here is what my new Musashi "Growling Dog" Creatine says.

For heavy loading (meaning if you want the results quicker)

Take 20-30 grams per day (in divided doses of 5g) for 4-6 weeks.

For light loading (if you wish not to take so much, and spread the load out a little more)

Take 20-30 grams per day (in divided doses of 5g) for 5 days followed by 5 grams per day for 30 days.

For Power Energy for a workout

Take 5 grams aprox 20 minutes before workout.

It all pretty much sounds the same, the stuff I got today, which is Musashi "Growling Dog" Creatine, its awesome, it is blended with 5% glucose (carbs) in it so you dont have to take it with a carb source for more effects, all you need is water.

Have you been trying that? taking your creatine with a carb source drink? because it helps to feed the creatine to your muscles alot more easier, you dont need much, probably just half a small cup of an energy drink like gatorade.

It all pretty much sounds the same, the stuff I got today, which is Musashi "Growling Dog" Creatine, its awesome, it is blended with 5% glucose (carbs) in it so you dont have to take it with a carb source for more effects, all you need is water.

Have you been trying that? taking your creatine with a carb source drink? because it helps to feed the creatine to your muscles alot more easier, you dont need much, probably just half a small cup of an energy drink like gatorade.

I don't know if your asking Rai or me. I don't mean to hijack the thread.
I take my GNC Creatine Monohydrate with 8 ounces of fruit juice (not citrus). I loaded for two days at 5grams 4x a day. Then I went on maintenance for 10 days now with 5 grams 1x a day.

I've gained between 2-4 lbs. give or take for inaccurate measurement. And I do feel my lifting is up a bit give or take for random muscle weakness due to changing my lifting routine or unusual stressing.