Dud3s

Be careful with that, you absolutely *ABSOLUTELY* have to eat and drink all day long or else you'll have the worst stomach cramps you've ever had in your life. When it says to take it with meals and eat 6+ times per day you gotta do it.

Yeah it's true -> creatin dosage has to be combined with food/water dosage too.
But how to calculate how much creatin to take a day?

I'd do some research online about that because I only took the stuff once as an experiment and (like you could probably figure out from my response) I didn't eat or drink enough so I paid the price lol.

I've used the liquid stuff (= no loading) for extended periods both in the gym and during cycling crits. Never had any issues with cramps and whatnot and just followed the instructions on the bottle. This was a while back, maybe 6-7 years ago, so ymmv.

I'm not sure this is going to help you get back up to speed in the gym though. Creatine just converts itself to ATP on the cellular level when needed, giving you more energy at the end of an intense set of reps: i.e. you may get 10 reps off rather then 8. Also, from what I recall, the stuff was thought to be tough on your liver, so pay attention when you are using it. Again, this was quite awhile ago so maybe knowledge has changed since then.

I've recently used creatine. As a sprinter it really improved my speed, you need to take creatine and then apply appriate excersises for your purpose.
I usually did power-cleans and squats for explosion and speed. I also gained some mass.

What I did was the first five days I took 20g split into 4 (morning, before training, after training and last meal). After the first 5 days I just consumed 5g everyday for 6 weeks, when i wasnt training it was 5g or less.

A friend of mine had a creatine gum he tried once... it gave him MASSIVE cramps.