I think it would be nice if someone created an updated dillution sticky or placed an updated summary with simple numered steps.

For Example:
Immediately
1. Quit smoking
2. Quit exercising (or start or start then stop or whatever)
3. Start taking Creatine

Day Before Test
1. Liquids
2. Vitamin B2
3. Continue Creatine

Day of Test
1. Pee
2. More liquids


Please Note that this is just a suggestion on the format and not an actual how to!! I would appreciate those knowledgeable with the dillution sticky to weigh in.