creatine is accepted as safe for use in most populations. if you are a healthy individual, then creatine is beneficial. it works as an antioxidant, and helps burn fat among other things (it is among John Berardi’s recommended supp list for fat loss). some studies show that people getting major surgery have better outcomes when creatine is given prior to surgery.
recommended supplementation for someone your size would be anywhere from the 2-3g range (half a scoop of the Biotest stuff - at that rate it will last you half a year) to 10g (2 scoops - 50 days worth). the high end of the dose range is for an athlete training multiple times a day.
dosage is usually after exercise, but can be taken anytime during the day, with meals or in between. as long as you use enough water and a high quality micronized creatine like the Biotest one, there should be no issues. some advanced dosing patterns are taking it inbetween meals along with BCAA and glutamine. see Christian Thibaudeau’s recent article:
another excellent article while we are at it, if you have not seen it, is the 7 habits of highly effective nutrition programs by John Berardi:
with diet, it is important that you get enough fat. i mention this since there is no list of them in the post.
HOT-ROX extreme is unreal, the se7en is good, BCAA, fish oil, and perhaps CLA are the supplements that will give you the most bang for your buck and when combined with an optimal diet, the rate of progress is astounding. also if your calories are lower, perhaps a multivitamin/multimineral.