Comments on: How To Be Stronger & Leaner In 5 Days

By: Jason

Jason — Wed, 07 Mar 2012 09:08:16 +0000

To be honest, I’ve never considered using Creatine because I didn’t believe it worked as well as people said to build muscle. After reading this, I’m totally going for Creatine now because you totally put it into perspective of exactly how to utilize it for mass muscle building. I struggle with building muscle because my body type isn’t bulky but now that I know how to use Creatine for my benefit, I can’t wait to get started and maximize my results. Thanks for the awesome information Mark and keep it up here!

By: Aaron

Aaron — Tue, 06 Mar 2012 18:40:09 +0000

Jim is right.

I will also add that the effects of long-term creatine supplementation is still largely unknown, although in the short-term it can improve strength. Sure it might be great now, but if you hit 50 or 60 years old and your kidney function is affected. For me, I need a study of more than 17 subjects before.

I’ve noticed when I’ve trialled creatine for an extended period, that my body retains A LOT OF FLUID – in muscles, AND in my face – and my digestive track dries up.

As a working actor in L.A. I can’t justify the effects it has on giving my face this SWOLE look on camera, in return for the temporary strength gains…

But it’s just advice…

By: Jim

Jim — Tue, 06 Mar 2012 10:00:21 +0000

The sample size in that study is far too small to establish statistical significance for the results. Unfortunately, there is no high-quality research to support the efficacy of creatine.

By: Mark McManus

Mark McManus — Tue, 06 Mar 2012 09:54:13 +0000

@John. Read comment 12 and comment 20
@Bill. If it’s just the same powder (just mono) then it’s fine.
@Ben. In that case, just buy a creapure creatine, buddy.

By: Mark McManus

Mark McManus — Tue, 06 Mar 2012 09:51:34 +0000

@Taylor @Felipe Unfortunately you can’t target that particular area alone for fat loss. The key is just to keep reducing your body fat % and eventually it will go from your lower abs. Here comes the ad: Total Six Pack Abs will take care of this for you faster than any other program 🙂

By: Mark McManus

Mark McManus — Tue, 06 Mar 2012 09:43:20 +0000

@stickupkid. I’m hoping the forums will be up later today or tomorrow at the latest 🙂
@David. It would be safe, but take your creatine after your workout.

By: Ben

Ben — Tue, 06 Mar 2012 03:52:15 +0000

I’m in Australia and the creatine you suggest (North American) is available but well more expensive than other brands. Is this the same in The States? Is it worth the extra coin (about twice the price)? If not will any creatine monohydrate or creapure do? If not how do I decide what brands here in Australia are anygood or not?

By the way I’m loving this website and THT. And thank you for putting all this out there for free.

By: Bill

Bill — Tue, 06 Mar 2012 03:23:16 +0000

Hey Mark,

Great article! I hope you can post more on the blog, love reading your stuff!

Quick question:

I know most people will take the powdered creatine, but all that is really available to me that I can get in just 5 minutes down the road (I live in Asia) is Creatine Mono in pill format. It’s still powder, but it’s in a pill.

Is this OK?

By: Mike Huber

Mike Huber — Tue, 06 Mar 2012 00:08:32 +0000

I take my creatine exactly as Mark stated… 9 weeks on and 2 weeks off. Always starting on a new 10 week workout schedule.(loading at 20g.’s per day for 5 days, then 5g.’s per day after) I take it right after i lift, mixing it with my protein powder. A Good Article. Thanks Mark!!… P.S. If ya don’t take creatine, you should really consider taking it. It Helps A Lot With Your Muscle Growth.

By: John

John — Mon, 05 Mar 2012 23:33:04 +0000

Do you still recommend cycling off creatine? If yes, how many days do you not use it and when to you start again?

By: john

john — Mon, 05 Mar 2012 22:04:47 +0000

Started taking creatine 2 weeks ago, have been lifting for a really long time…people who didnt see me for 2 weeks said that i looked both leaner and stronger. but along with the 5g of creatine post workout i took protein, everything else was the same.

By: Felipe Goulart

Felipe Goulart — Mon, 05 Mar 2012 20:13:06 +0000

Helping out our mate Taylor (maybe with a bit of selfishness thrown in there because I wanna see the answer – I could be asking the same question): 5’11” would be around 1,79-1,82. I’m the same height. He weighs about 67 kg, I weigh 82.

By: Taylor

Taylor — Mon, 05 Mar 2012 19:46:23 +0000

Mark,
Do you have any advice on how to lose that last little bit of fat around my lower abs? I have been dieting like a boss and I follow your workout routines and haven’t missed a day but I still can’t seem to get rid of it. I know this article is about creatine and I’m sorry for going off topic but I need to know the answer to this. Info on me: I’m in the US, I’m in college, I weigh around 150 lbs and am 5’11” (don’t know metric system, sorry). Any info would be so great. I love this website and can’t thank you enough for everything you post on it. Have a great day!

By: david

david — Mon, 05 Mar 2012 19:16:54 +0000

hi mark was wondering i take a pre workout n.o shotgun and also do protein would adding creatine be a safe thing ?

By: stickupkid

stickupkid — Mon, 05 Mar 2012 17:13:17 +0000

Great artical Mark 🙂 Question anybody knows what has happened to the onboard forum?????

By: Mark McManus

Mark McManus — Mon, 05 Mar 2012 17:09:46 +0000

@Felipe. True, but only slight. Some people won’t notice anything. But the point is that you’ll be able to lift more and promote more real growth.
@mikey Hopefully before the end of April. Sorry but I had to start from scratch when my hard drive died.
@therealshard. No probs.

By: therealshard

therealshard — Mon, 05 Mar 2012 16:42:54 +0000

For the benefit of everyone:
5 days loading at 4x5g, one of which post workout.
5g everyday for the next 8weeks and 2 days, then two weeks off (Mark mostly does 9 weeks on, 2 weeks off)

Thanks Mark!

By: mikey

mikey — Mon, 05 Mar 2012 16:25:41 +0000

I take muscle pharm brand creatine..it does not require a loading phase..works good for me..when is the new program you promised comming out man..been waiting for what seems like forever..hope its soon…..

By: Felipe Goulart

Felipe Goulart — Mon, 05 Mar 2012 16:18:41 +0000

Creatine is one of the few supplements I have never taken, and the reason is very simple. From what I hear, it makes your muscles look bigger than they really are. I guess it makes you swollen or something. And that’s something I definitely don’t see as a welcome side effect, because I don’t want ever to be under the mistaken impression that I have made more progress than I really have. If I got off it, this “surplus” would go away, right? If there were a way to prevent this swelling so that I wouldn’t see anything but REAL gains, I’d probably give it a shot. Please let me know if any of the info I have is not valid.

By: Mark McManus

Mark McManus — Mon, 05 Mar 2012 16:04:16 +0000

@therealshard. Just go on to 5g per day taken immediately after your workout with your whey shake. The 3 on 3 off is an alternative, but doesn’t seem to offer any advantage over the traditional method, at least not in any of the online experiments I’ve conducted.

By: Mark McManus

Mark McManus — Mon, 05 Mar 2012 15:54:21 +0000

@CirenceSpur. 5g every day after loading phase is done. Even non-training days. Read this… https://musclehack.com/should-i-take-creatine-on-off-days/
@liam. Spread out evenly but have 1 post workout.
@romi. 4 x 5g servings for 5 days.
@Leo. 7 days a week https://musclehack.com/should-i-take-creatine-on-off-days/ I mostly do 9 on, 2 off. So the last week of a 10 week training cycle and the week lay-off are creatine-free. Then start loading again the first week of the new training cycle.
@Adrian. 1) Yes, see the link above. 2) If you’ve been taking it for a few weeks, you don’t need to load now as you’ll have attained max creatine levels; just took you longer to get there. 3) It’s fine.

By: therealshard

therealshard — Mon, 05 Mar 2012 15:48:34 +0000

Hey Mark,
what happens after five days of loading?
Also, what’s your opinion on this method vs three days on three days off?
I’ve been off creatine for awhile now and im excited to start again!
Cheers

By: Adrian

Adrian — Mon, 05 Mar 2012 15:42:15 +0000

Hi Mark,
I’m doing the THT training and I’m taking Optimum Nutrition whey gold standard protein and I’m taking Dymatize Micronized Creatine.
I take a 25g protein shake in the morning, and then immeditaly after training I take another 25g protein shake with 5g Creatine.
On my 2 days off training at the weekend I don’t take the creatine.

Questions:
1) Should I be taking the creatine everyday even if I’m not training?
2) On the label of the Creatine it says nothing about Loading, do you advise that I should load now for the next 5 days and then take 5g everyday?
3) Is taking 20g of Creatine a day for 5 days not unhealthy for the body? is it sever on liver etc? would it not leave you severly dehydrated?

By: liam

liam — Mon, 05 Mar 2012 15:41:38 +0000

so would that be 4 x 5g, 2 pre workout and 2 post? or just evenly spread out throughout the day?

By: romi

romi — Mon, 05 Mar 2012 15:39:03 +0000

Hi Mark ,

perfect, will surely give a try, so 20 g creatine monohydrate should be taken in 1 go or 4 times (5g) a day?