3–5 g of creatine monohydrate once a day, with a meal, at the same anchor time (breakfast, post-workout shake, or coffee). Rest days too. Muscles saturate in about 3–4 weeks.
| Week 1 | Daily dose ☐☐☐☐☐☐☐ | What to expect: possibly +1 lb water, fuller muscles | Water: +1 glass/day |
| Week 2 | ☐☐☐☐☐☐☐ | Nothing dramatic; keep the habit | Log 2 benchmark lifts |
| Week 3 | ☐☐☐☐☐☐☐ | Hard sets start to feel a rep easier | |
| Week 4 | ☐☐☐☐☐☐☐ | Saturated. Compare lifts with week 2 | Re-take photos (same light, morning) |
Tell your doctor you take creatine before blood tests (creatinine rises). Educational content, not medical advice. creatinedosage.com