im 108 pounds.... so what then it only goes down to 140 pds
well the chart increases in a linear fashion.. and holds steady at 15 calories per pound of body weight. If you are 108 pounds you should be eating roughly 1600 calories a day in 6 evenly spaced meals. For protein, a gram of protein per pound of body weight is all you need to keep building muscle. But remember, your body can only take up so many calories and so much protein at a time.. so its very important to space out your 1600 calories and 108 grams of protein all throughout the day, and to be getting as much of this through whole meals and good food sources.However, a quality whey protein powder can be used if necessary.
(6 meals a day, each containing about 265 calories and 18 grams of protein is what a person your weight should be eating)
As for creatine, I would reccomend doing your loading phase with half of what it says on the tub, unless you can find a tub that gives serving sizes based on body weight. Then, after the loading phase take a half dose of the maitenance phase. I would also reccomend cycling it... taking it for a month or two then stopping for a month or two. I took creatine the first time at age 17 and did exactly what im telling you (taking half doses for both the loading and mainenance phases, and cycled it) and i got the results i expected.
Remember tho, dont focus on supplements and supplement add hype! Eat good food from good sources evenly spaced throughout the day, and lift with good form, focus and intensity. Regardless of any supplements you take, you will get results just through good eating and workout habits!
