hi , i got GNC whey protien powder and creatine mono ,could u pls advice me how to take those things,
i'm 5" 8' tall (171 Cm) and 146 lb (73kg) and i have been training for a year now and i took a megamass 4000 before.
i want to know the doses from each one of those and whether to take the same doses every day or in the training days only,i train 3 days per week.

thanks in advance