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Just to clarify, the research articles that i read use this formula to begin a loading phase recommend multiplying your your LBM in kilograms (not total body weight) by .3 to figure out how much creatine to take. Not that i have even used ceatine yet, but i have read a lot of reasearch and 21 grams for a 154 lb person seems like you are wasting alot of creatine.
Oh excellent. Reread my article and you will see that we agree that you multiply your weight in kilograms by 0.3 or .3 . Eric
Oh excellent. Reread my article and you will see that we agree that you multiply your weight in kilograms by 0.3 or .3 . Eric
I mean, take your BF% multiply that by your weight, then subtract your "fat weight" from your actual, then multiply by .3
For instance: If you weigh 200lbs and your BF is 20%, your LBM is 160lbs or approx 73 kilos, multiply that by .3 and get approx 22 grams of creatine during your load phase
I dont know what type of creatine you are taking but stay away from plain monohydrate. That is what is causing your bloating [only 10-30% abosorbed] and the need for a loading period along with mass doses needed. Research newer Chelated formulas that require half the dose with 100% absorbtion. Also, make sure its in powder form no gells or pills. with powder its absorbed through the small intestines, everything else attempt to get absorbed through the stomach...bloating, gastrolintestinal problems etc.
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