I lift 4 days a week and run 1 miles (~6 flat) twice a week... i am going to start using creatine, with whey, and a high protein diet (which i have been on for a few weeks) ...just looking to raise the bar... what is the best way to take this ? pre and postlifting shake? how much water intake? anythings to avoid? and importantly... what kind of results should i expect both strength and look wise?