Quote: Lights_Out "Everyone seems to agree the it's supplementation not substitution. I'd be wary of ecouraging somebody to use particular supplements without knowing what they eat through the day and what they do.
I think the OP was hoping for a short simple answer, unfortunately this doesn't exist. Asking what puts on muscle and hearing "protein" or "creatine" or "one injection a week for 8 weeks" isn't really the answer - it's more complex than that.
But yeah, whey'"
Actually there is a simple answer.
5/6 meals a day
600/700 cals per meal
Protein shakes at times specified by cala
Train hard 4 times a week
8 hours of sleep
do that for months on end and you'll get bigger.
But if this guy thinkg he can eat his 3 square meals a day down some protein shakes and grow he's gooing to get nowehere fast.