Creatine.. Will it work for me?

crossy

Hey Guys,

I looked through a few threads about creatine and cant find much that relates to me.

I am training hard for the past 8 months. Gone from 20% body fat to 15%.
I am currently 6 weeks into a building program. I have noticed myself getting a lot stronger but not much bigger. I want to bulk too.

I am thinking of going on creatine but am worried it will make me fat.
I was on it 2 years ago when I was training and was also at 15% and it made me very pudgy. I stopped taking it and slowly crept up to 20% body fat as I stopped training due to injury.

Maybe I wasn't training right with the creatine or I was taking it wrong but do you think it will help me get bigger without making me look fat?

Any advice is appreciated

Thanks

cmyk

crossy wrote: »

I am training hard for the past 8 months. Gone from 20% body fat to 15%.
I am currently 6 weeks into a building program. I have noticed myself getting a lot stronger but not much bigger. I want to bulk too.

How have you changed your diet?

crossy wrote: »

I am thinking of going on creatine but am worried it will make me fat.
I was on it 2 years ago when I was training and was also at 15% and it made me very pudgy. I stopped taking it and slowly crept up to 20% body fat as I stopped training due to injury.

It will increase your need for fluids, it will not make you fat...excess calories will.

crossy wrote: »

Any advice is appreciated

Set yourself some proper goals (fat loss/weight gain), adapt your diet accordingly...add creatine if you deem necessary.

Will Heffernan

crossy wrote: »

Hey Guys,

What about the gals?

I looked through a few threads about creatine and cant find much that relates to me.

You only need to know one thing...taking creatine will increase the amount of creatine stored in your body and with that creatine will come some water....that's it. That is is the total sum of all the things that are going to happen to you...unless of course you are a 'non responder' in which case nothing at all will happen...and this you will know in the first week of taking creatine.

I am training hard for the past 8 months. Gone from 20% body fat to 15%.

Good work.

I am currently 6 weeks into a building program. I have noticed myself getting a lot stronger but not much bigger. I want to bulk too.

There is a nutrition thread that will outline exactly how much protein you need...on top of that you'll need to create an 'anabolic' environment...i.e eat more.

I am thinking of going on creatine but am worried it will make me fat.

You should be worried about something real...like the zombie apocalypse...as creatine will not make you fat.

I was on it 2 years ago when I was training and was also at 15% and it made me very pudgy.

Nope. That is not what happened. Well I am sure it did happen but it had nothing to do with creatine.

I stopped taking it and slowly crept up to 20% body fat as I stopped training due to injury.

So you stopped taking it and continued to get fatter?

Maybe I wasn't training right with the creatine or I was taking it wrong but do you think it will help me get bigger without making me look fat?

It will help you get bigger if you train and eat properly as it will slightly improve your performance multiple rep performance marginally.

Any advice is appreciated

Thanks

Your worries are completely unfounded.

crossy

Cheers People:)

I have corrected my diet and my protein intake. I am getting my correct amount of protein per day according to my body weight.

I have the corrected macros and am on top of anything.

I think me gaining the fat last time was down to my training program being wrong. Thats why I ask

Hopefully this time its good.

Thanks

Will Heffernan

crossy wrote: »

Cheers People:)

I have corrected my diet and my protein intake. I am getting my correct amount of protein per day according to my body weight.

I have the corrected macros and am on top of anything.

I think me gaining the fat last time was down to my training program being wrong. Thats why I ask

Hopefully this time its good.

Thanks

No problem...I'll say you're welcome from both cmyk and myself...he'd normally say you're welcome but he's busy trying to give away free fitness today.

Good luck with your new training regime. From the sounds of it you're on the right track. Consistency is the key...well consistency and starting strength.

Will Heffernan

Will Heffernan wrote: »

...unless of course you are a 'non responder' in which case nothing at all will happen...and this you will know in the first week of taking creatine.

Any idea what proportion of people are "non responders"? I took creatine for 4 weeks, on two separate occasions, and neither time noticed any difference that could be attributed to its intake. I trained hard and ate well. If anything, my experience on creatine was awful. During both 4 week cycles, 1-2 weeks into each cycle, respectively, I developed chronic elbow, hand and finger pain, which would be worst in mornings after waking, despite drinking 3-4 litres of water daily. Quitting creatine resulted in a complete loss of all elbow, hand and finger pain. I guess it just doesn't agree with him.

Will Heffernan

gvn wrote: »

Any idea what proportion of people are "non responders"?

Yes...but lets just say between 10-30%.

I took creatine for 4 weeks, on two separate occasions, and neither time noticed any difference that would be attributable to its intake.

If you don't have a noticeable change of weight in that first week...then you are probably a non responder. This is quite an interesting area and there is heaps to say on the subject but in short...no weight change pretty much means non responder for our purposes.

I trained hard and ate well. If anything, my experience on creatine was awful. During both 4 week cycles, 1-2 weeks into each cycle, respectively, I developed chronic elbow, hand and finger pain, which would be worst in mornings after waking, despite drinking 3-4 litres of water daily. Quitting creatine resulted in a complete loss of all elbow, hand and finger pain. I guess it just doesn't agree with him.

Was it effecting one of your personalities more than another??? That can happen...maybe just some of them were non responders

runawaybishop

gvn wrote: »

I developed chronic elbow, hand and finger pain, which would be worst in mornings after waking.

Oh, WAKING. I totally read that wrong :eek:

I still seem to get cramps despite increasing my water and potassium intake.

john_cappa

Will Heffernan wrote: »

Yes...but lets just say between 10-30%.

10% is the figure I have read in some paper. I think also the reason touted (unsure if true or not) for non responding is that these individuals already have relatively high creatine stores in their bodies so dont gain by advantage by extra supplementation. This would mean that they always have the advantage of course over others who have to supplement.

I think may people claim to be non responders when the reality is they were expecting to much and didnt notice the benefit or there were too many other uncontrolled variables in their diet/training/lifestyle to be able to attribute any increase to creatine use.

stuchyg

I took a 3 week cycle with no results, I also eat v little red meat. One plus that came from the use of creatine was the need for at least 2 litres of water intake a day. I was never good at getting enough water into me but since my cycle finished I have kept it up every day.

Will Heffernan

john_cappa wrote: »

10% is the figure I have read in some paper. I think also the reason touted (unsure if true or not) for non responding is that these individuals already have relatively high creatine stores in their bodies so dont gain by advantage by extra supplementation. This would mean that they always have the advantage of course over others who have to supplement.

There's a number of factors that effect whether or not people are classed as non responders but as I said you know in the first week so I've never worried to much about it.

I think may people claim to be non responders when the reality is they were expecting to much and didnt notice the benefit or there were too many other uncontrolled variables in their diet/training/lifestyle to be able to attribute any increase to creatine use.

I agree with this as well.

Personally, I take it because it helps with my joints. It improves my perform marginally in multiple rep explosive work and because I have a friend who is a neurophysiologist who thinks that it has some very positive effects on the brain.

So...in short....it's cheap and innocuous and I take it like I take my fish oil...in hope of a long and happy healthy life.

drdeadlift

Will Heffernan wrote: »

There's a number of factors that effect whether or not people are classed as non responders but as I said you know in the first week so I've never worried to much about it.


I agree with this as well.

Personally, I take it because it helps with my joints. It improves my perform marginally in multiple rep explosive work and because I have a friend who is a neurophysiologist who thinks that it has some very positive effects on the brain.

So...in short....it's cheap and innocuous and I take it like I take my fish oil...in hope of a long and happy healthy life.

Im going on the creatine

Will Heffernan

drdeadlift wrote: »

Im going on the creatine

Creatine monohydrate is cheap and taking a few grams a day (a level teaspoon) is pretty easy if you ask me...I chuck it in the water than throw down the rest of my supplements with.

Duck's hoop

OT, but I really enjoy Will's posts. I'm sure I can't be the only one? He brings something a bit different, and clearly has a vast knowledge of all this crap.

I've no doubt his ego is monstrous, but that wouldn't be unusual on here, but I feel he always tries to give solid advice.

Please create an 'ask Will' thread. Even if its only to read him ripping people to shreds!

Inspector Coptoor

Be careful of teh creatinez, it's a slippery slope.....

Ergogonic aid today, Class A tomorrow.

Or at least that's what the great unwashed seem to think.

It's great stuff.
Buy mono in the biggest quantities for cheaper prices.

Take 5g 1-2 daily.
To echo Will, I'd throw it in a shaker with water, glucosamine sulfate & some bcaa's in the morning, mix it up and use it to wash down my Multi-vit, Vit c & fish oil capsules.

All it really does (full name - creatine Phosphate) is provide extra phosphates which can join up with Adenosine diphosphate to form adenosine Triphosphate, the short lived, energy carrier which provides energy for all processes in our tissues.

smashpotato

CREATINE!!!! DONT DO STEROIDS BRO!!!!!!111!

































notsrs, dont overthink it... do 5g a day (a teaspoon)



how can it make you fat? its calorie free..

icantbelieveit

gvn wrote: »

Any idea what proportion of people are "non responders"? I took creatine for 4 weeks, on two separate occasions, and neither time noticed any difference that could be attributed to its intake. I trained hard and ate well. If anything, my experience on creatine was awful. During both 4 week cycles, 1-2 weeks into each cycle, respectively, I developed chronic elbow, hand and finger pain, which would be worst in mornings after waking, despite drinking 3-4 litres of water daily. Quitting creatine resulted in a complete loss of all elbow, hand and finger pain. I guess it just doesn't agree with him.

well, there's a load of diff variables here, supplementation is only a small part of any effective training regime. ANYONE will benefit from extra creatine, provided its digested, ie use only mono and not the glitzy marketing crap. Creatine increases your ATP, it gives you that extra few beads of energy on the string.

Will Heffernan wrote: »

Yes...but lets just say between 10-30%. Sure why not go for even more abstract BS like, 11.564233-30.77662passthedutchytothelefthandside8629%


If you don't have a noticeable change of weight in that first week...then you are probably a non responder.

What the actual fvck are you talking about? You do realise that even a fast acting and arguably the most powerful AAS, Trenbolone, wouldnt give any noticeable change of weight in the first week? Having used creatine for many many more years than i care to recall, i can assure you that its effects will not be felt for at least 3wks. you seem to place its properties as having a direct effect when its actually an indirect effect which in turn IS NOT going to manifest 'in a week'. jebus h christ, this is the most basic stuff like.........

This is quite an interesting area and there is heaps to say on the subject but in short...no weight change pretty much means non responder for our purposes. Absolute tripe, type of weight training dictates weight gain...........


Was it effecting one of your personalities more than another??? That can happen...maybe just some of them were non responders

Hefferoid, you truly are an idiot, you quite obviously have no educated or practical experience of any aspect of physical training at all.

runawaybishop wrote: »

Oh, WAKING. I totally read that wrong :eek:

I still seem to get cramps despite increasing my water and potassium intake.

Be careful with supplementing potassium, it can easily damage your kidneys resulting in heart damage, i know firsthand.............. Do not look at taking supplements to combat cramping, its a myth period

stuchyg wrote: »

I took a 3 week cycle with no results, I also eat v little red meat. One plus that came from the use of creatine was the need for at least 2 litres of water intake a day. I was never good at getting enough water into me but since my cycle finished I have kept it up every day.

again, supplementation only works if everything else is in place. here's a handy applicable phrase (not at you personally) for those who rely on supps without having EVERYTHING else 100% perfect, 'you cant polish a turd'

Will Heffernan wrote: »

Creatine monohydrate is cheap and taking a few grams a day (a level teaspoon) is pretty easy if you ask me...I chuck it in the water than throw down the rest of my supplements with.

More BS, creatine should be taken with a meal for optimum absorption, and away from various vits and mins.

Duck's hoop wrote: »

OT, but I really enjoy Will's posts. I'm sure I can't be the only one? He brings something a bit different, and clearly has a vast knowledge of all this crap.

I've no doubt his ego is monstrous, but that wouldn't be unusual on here, but I feel he always tries to give solid advice.

Please create an 'ask Will' thread. Even if its only to read him ripping people to shreds!

Are you actually fvcking kidding me here pal? Srsly, you really want to re-think who you take 'advice' from...............

This moron is completely fvcking clueless, I can only come to the conclusion that he is either 16 or has absolutely no friends and relies on the ignorance of the general public to make him feel human...................

but he does have a thing for that weird looking model gimp from RTE's 'The Gym' you know, the one that looks like he's injected synthol in weird muscle groups and in uneven quantities, maybe he's a friend? LMFAO

Will Heffernan

icantbelieveit wrote: »

well, there's a load of diff variables here, supplementation is only a small part of any effective training regime. ANYONE will benefit from extra creatine, provided its digested, ie use only mono and not the glitzy marketing crap. Creatine increases your ATP, it gives you that extra few beads of energy on the string.


Hefferoid, you truly are an idiot, you quite obviously have no educated or practical experience of any aspect of physical training at all.

Be careful with supplementing potassium, it can easily damage your kidneys resulting in heart damage, i know firsthand.............. Do not look at taking supplements to combat cramping, its a myth period

again, supplementation only works if everything else is in place. here's a handy applicable phrase (not at you personally) for those who rely on supps without having EVERYTHING else 100% perfect, 'you cant polish a turd'

More BS, creatine should be taken with a meal for optimum absorption, and away from various vits and mins.

Are you actually fvcking kidding me here pal? Srsly, you really want to re-think who you take 'advice' from...............

This moron is completely fvcking clueless, I can only come to the conclusion that he is either 16 or has absolutely no friends and relies on the ignorance of the general public to make him feel human...................

but he does have a thing for that weird looking model gimp from RTE's 'The Gym' you know, the one that looks like he's injected synthol in weird muscle groups and in uneven quantities, maybe he's a friend? LMFAO

I was going to make a detailed reply and point out your idiocy but I have a feeling your post isn't going to be around long.

If it is still here on Monday than I will point out for everyone to see what a simpleton you are just for my own amusement and for the entertainment of others

icantbelieveit

Will Heffernan wrote: »

I was going to make a detailed reply and point out your idiocy but I have a feeling your post isn't going to be around long.

If it is still here on Monday than I will point out for everyone to see what a simpleton you are just for my own amusement and for the entertainment of others

hmmmm, funny how many know-it-all-know-nothing's fire the very symptoms of their own fallacies as an insult

every now and then google brings up some crazy mad shyte on this forum, in a search and i just can't help but pay a visit. i rally love to see Brian? post 'permaban' countless times, i can even see flashing red and blue lights on his little empty monkey head.

hefferoid hefferoid, what are we to do with you? as you point out yourself, you really need 'others', if that sad you'd poss be best directing your loneliness to a depression forum. i mean, its quite obvious, why would someone move all the the way down under just to sit on a broad scope mind numbingly ill-informed forum? the .ie bit really portraits an already bad imagine of the country, idiots like you trying their piss hardest to impress kids with 'knowledge'. its really quite pathetic.

maybe we could shrink you down with some prep H?

oh, hows your man, you know the tv gym star? any kinky pics in your email?

do you even lift?

icantbelieveit

smashpotato wrote: »

CREATINE!!!! DONT DO STEROIDS BRO!!!!!!111!

































notsrs, dont overthink it... do 5g a day (a teaspoon)



how can it make you fat? its calorie free..

eeerrr, it can't and whoever said it can, is a 'tard. hefferoid, im guessing?

Will Heffernan

icantbelieveit wrote: »

hmmmm, funny how many know-it-all-know-nothing's fire the very symptoms of their own fallacies as an insult

every now and then google brings up some crazy mad shyte on this forum, in a search and i just can't help but pay a visit. i rally love to see Brian? post 'permaban' countless times, i can even see flashing red and blue lights on his little empty monkey head.

hefferoid hefferoid, what are we to do with you? as you point out yourself, you really need 'others', if that sad you'd poss be best directing your loneliness to a depression forum. i mean, its quite obvious, why would someone move all the the way down under just to sit on a broad scope mind numbingly ill-informed forum? the .ie bit really portraits an already bad imagine of the country, idiots like you trying their piss hardest to impress kids with 'knowledge'. its really quite pathetic.

maybe we could shrink you down with some prep H?

oh, hows your man, you know the tv gym star? any kinky pics in your email?

do you even lift?

Are you taking your medication?

RidleyRider

Will Heffernan wrote: »

Are you taking your medication?

Don't worry Will, we had another dude under the name realitycheck here not so long ago who liked to 'tell it how it is':pac:

Will Heffernan

RidleyRider wrote: »

Don't worry Will, we had another dude under the name realitycheck here not so long ago who liked to 'tell it how it is':pac:

It's fine believe me. I think it's funny and if it wasn't for the fact that some moderator is going to come along and clean all this up I would have been happy to clarify and point out the error of his (I assume it's a boy...because girls aren't as indulgent and as prone to delusions of grandeur) ways because sometimes and occasionally trolls actually say something interesting accidentally.

icantbelieveit

Will Heffernan wrote: »

Are you taking your medication?

im all good hefferoid, all good.

RidleyRider wrote: »

Don't worry Will, we had another dude under the name realitycheck here not so long ago who liked to 'tell it how it is':pac:

'oh heffer, can you mail some more pics of you and hot gym guy'

srsly, ball licking of the saddest degree...........


so, you guys fancy a pint some night?

RidleyRider

Will Heffernan wrote: »

It's fine believe me. I think it's funny and if it wasn't for the fact that some moderator is going to come along and clean all this up I would have been happy to clarify and point out the error of his (I assume it's a boy...because girls aren't as indulgent and as prone to delusions of grandeur) ways because sometimes and occasionally trolls actually say something interesting accidentally.

If this guy is anything like the last one he'll close his account before the morning and won't get banned.

Will Heffernan

This is why I should be a mod....just so I could delete and ban trolls...they'd be sooooo frustrated

RidleyRider

We need a mod to run the night shift:pac: You'd be ideal with Australian time!

Will Heffernan

RidleyRider wrote: »

We need a mod to run the night shift:pac: You'd be ideal with Australian time!

I'd end up banning myself and issuing warnings to myself for taking threads 'off topic'...like this one

Shield

RidleyRider wrote: »

We need a mod to run the night shift:pac: You'd be ideal with Australian time!

Sorry about that - I was in the jacks and there was only one spammer reported in the appropriate thread when I got back, and he now finds himself to be the most recently site-banned user. Keep the reports coming on that thread and it gets investigated fairly quickly most of the time as we have admins in Oz and in China too!

john_cappa

The troll did make a valid point regarding the weight gain issue within a week. I am assuming he mis interpreted you though. By weight gain you meant additional water weight I am guessing as a result of loading creatine? .5kg to 1.5kg being typical?

Will Heffernan

john_cappa wrote: »

The troll did make a valid point regarding the weight gain issue within a week. I am assuming he mis interpreted you though. By weight gain you meant additional water weight I am guessing as a result of loading creatine? .5kg to 1.5kg being typical?

Yes, he makes a point but only because he didn't understand what the hell he was talking about. I will let you tell you in on a secret...if you do 'respond' to creatine then you will gain some water weight. You all realise that even if you gain 'muscle' doing gunz and hitting the bench 5 times a week that most of that muscle gain is all water as well right?

I am not sure whether all that rubbish he posted all over the forum is staying or not but if it's still here after the weekend then I will be happy to point out how idiotic it is then if I am in the humour.

becost

Will Heffernan wrote: »

you know in the first week so I've never worried to much about it.

very true, anytime i took it, i was lifting an extra 25% within days. can make you look a bit more pudgy but that's probably due to water retention in your muscles. the cramps and muscle twitches are ultimately what caused me to stop using it.

JJayoo

Will Heffernan wrote: »

if you do 'respond' to creatine then you will gain some water weight.

Have tried Creatine on 3 previous occasions but never saw any added water weight