Le Biohacker · Tracking journal
Creatine: average weight and consistency
Tracking start date: __________________First dose: __________________Planned dose: __________ g/day
One baseline week without supplementation, followed by eight weeks of tracking. If you have already started taking it, note that. No expected values: enter only your own measurements.
Weigh yourself in the morning, after using the toilet and before eating, using the same scales and wearing similar clothing. Average = sum of weights ÷ number of measurements. A blank cell is not a zero. Weight does not distinguish between water, muscle and fat.
| Week | Mon. kg | Tue. kg | Wed. kg | Thu. kg | Fri. kg | Sat. kg | Sun. kg | Average kg | Actual dose g/day and missed doses | Sessions completed |
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| 8 | | | | | | | | | | |
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Baseline: no supplementation planned. For the actual dose, note any changes and missed days. The eight weeks are a practical reference point, not a guarantee of results.
Weekly context: sleep, diet, unusual salt/carbohydrate intake, travel, bowel habits, menstrual cycle if relevant, other supplements, tolerability.
Seek medical or pharmacist advice before taking it if you have kidney disease, abnormal test results, take medication, are pregnant or breastfeeding, or are under 18. Stop and seek advice if symptoms persist. A marked decrease in urination, unusual swelling or feeling unwell: seek prompt assessment.
Le Biohacker · Tracking journal
Creatine: performance and body measurements
Exercise A: ________________________Exercise B: ________________________Rest between sets: _______________
Use the same technique, range of motion and rest periods, with a comparable level of difficulty. Record weight × reps × sets, then perceived difficulty. Take body measurements before training, at the same time, in the same place and with the same tape tension.
Tape measurement landmarks: waist ____________________ arm ____________________ thigh ____________________
| Week | A: kg × reps × sets, difficulty | B: kg × reps × sets, difficulty | Waist cm | Arm cm | Thigh cm | Programme / tolerability / context |
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| Baseline | | | | | | |
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Four-week review
Average weight, performance, body measurements, tolerability:
Decision and reason: continue / reassess / seek professional advice.
Eight-week review
Average weight, performance, body measurements, tolerability:
Decision and reason: continue / reassess / seek professional advice.
Progress does not isolate the effect of creatine. Do not count every weight increase as muscle. Do not increase the dose to speed up results. Do not change any medical treatment based on this journal.