Beyond just looking at your BMI, you really have to consider your body fat percentage. It’s a massive difference whether you're sitting at a BMI of 22 with 25% body fat versus having only 10%. You see this all the time with professional bodybuilders—their BMI might be way higher than what's considered "normal," but that doesn't mean they're overweight by any stretch of the imagination.
Honestly, at fourteen, you shouldn't even be stressing about this stuff. Just eat well, get enough sleep, focus on school, and live your life. You can start messing around with weights and serious training once you're a bit older.
When you're working with creatine monohydrate—and let's be honest, it’s almost certainly just monohydrate, I can't be bothered to double-check the label right now—you really need to stay on top of your water intake. There are basically two ways people approach this. You've got the loading phase, where you knock back about 20g a day for a week (just spread it out throughout the day so you don't feel like a balloon), followed by a month or so of a steady 5g daily dose, then maybe a month off entirely. The other way is much simpler: just stick to a consistent 5g every single day. Some folks claim there's a risk with the constant approach—that your body might get too comfortable and stop producing its own natural supply, since our bodies do produce a certain amount of creatine on their own.
So, if you're going to supplement with creatine, you should be aiming for at least two liters of water a day, though honestly, you'd probably be better off pushing that closer to three liters or even more. And obviously, just popping creatine without actually fixing your diet and hitting those high protein targets is pretty much a waste of time.
Honestly, I don't think you even need to cut back on calories. It’s more about how you manage them—switching from two or three heavy meals to five or six smaller ones throughout the day can make a world of difference. And, of course, staying active is absolutely non-negotiable if you want to see real results.
If you’re looking to drop some weight, go check out the thread "Weight Loss Support!!"—I’ve laid out everything I know there. Honestly, all these high-tech gadgets they try to sell you are marketed as being absolutely revolutionary, but in reality, you’ll get way more results just by getting out for a decent walk every day and keeping an eye on what you eat. That part is definitely harder than just buying some fancy machine that ends up sitting unused in your pantry for twenty-nine out of thirty days a month.
Personally, I swear by a spoonful of honey stirred into a warm glass of milk every single morning... though at this stage, I think I’m mostly just doing it as preventative maintenance once I notice my belt feeling a little more snug than usual.