I just started taking creatine about a week ago and started with 15g a day… im 170lbs so i figured for loading its a mediocre amount as i heard your supposed to take 20g a day for loading when your under 200lbs. Anyways i finished the 5 days of loading and am taking 10 g a day on training days and 5 a day on off days… Is this the right way to do it as im training 3 days on one day off?? I always hear about how much water you should take on when you start on creatine but i havent put on any weight… maybe a pound but that can be the difference of a piss before or after a workout especially with allt he water i have been drinking due to taking it just to be safe. Does this mean that i am a non responder?? The last day i worked out i did feel a bit stronger (5 days of loading at 15g and one day of 10g) but nothing that i would say ya thats definately due to the creatine because its probably too soon anyways.
Secondly i was wondering what the restrictions were for what you can and cant supplement with for natural bodybuilding?? I hope to one day compete (i have a lot of work still to do) and just want to make sure i dont close any doors. Thanks for the info