Question. I'm gonna start a creatine cycle and I was wondering if I need to take it on the days that I dont train? :smt102 Its the PVL "Loader" so it dosnt require a loading stage. Basicaly I traing Mon-Fri so do I have to take it on my off days? Thanx

I found the R6 didn't run that well on it!!

Creatine requires a loading and maintenance phase.
You need around 30g a day for 5 days (i think) during loading and then around 5g a day during the maintenance. Any more is usually just passed through the system as your body cannot absorb it that easily.

Try using a whey protein supp like Promax by Maximuscle if your serious, tastes like shite but does the trick.

t'internet will provide all the answers you need - oh wait, this is t'internet!

sorry - yes, you do need to take it on your off days........I digressed like a punk.

If you're going by the book, you should have your loading cycle and then take the creatine every day, even if you don't train that day.
Some recommend taking creaine twice a day, before workout - to give you more power, and after workout - to help the muscle recover faster. There are no studies that actually show the benefit of taking it after workout.

I think 30g is too much, even for the loading period. Read this (http://store.yahoo.com/isupplements/creathowtott.html), it's quite detailed.

I for myself take creatine just on the days I workout and I still feel it helps.

A word of advice though. Your body has its own very small supply of creatine. You should stop using creatine from time to time and force your body do things the natural way, otherwise it might get used to having creatine only from external sources.

checked my tub and it says 20g a day......during loading. I stand corrected.

Been off it for a while and am only now starting back on...along with 5 meals a day and protein supps. I'm gonna own the beach come summer!

I eat 5 meals a day that a nutritionist designed for me, includes my protien shakes on top of that ( I really like the metrx shakes, taste really good) and work out 6 days a week (3 cardio, 3 weight training)

And I find what works is take creatine for 5 weeks (1 loading week, 4 maintence weeks) and then take a month off of it and let the body do its own thing

With that i dropped 2.5% body every weeks for 6 weeks in a row, just what worked for me

depends what you're going for really.

altenating between chest/tri's and back, shoulders/bi's every other day. Once I get closer to the sze i'm after I'll hit the cardio hard.

Saying that I have started running 2 miles twice a week with 26lbs on my back. I'm following a routine my mate in the army set out for me - he's a PT so knows his sh1t.

Nutritionalist!!! Not me I think!

Ern, other than being Pentictons wheelie king, I'm also a personal trainer who works a second job at the gym. You know this. Come see me. I'll hook ya up, bro!