<p>Whey protein shakes are the only thing I'd suggest. Creatine will bloat you up. Yes you will gain weight and have bigger muscles, but you will also put on unwanted and unsightly water weight, particularly in the stomach.</p>
<p>^^ Yea I agree. I would just stick with whey protein shakes.</p>
<p>Dont take creatine. Im convinced you can find everything you need to fully recover from a workout in food. Just make sure you eat a lot of protein-based foods, e.g.
Meat/fish
beans
dairy: joghurt/milk/etc.
nuts</p>
<p>I guess protein shakes are ok, but I increasingly hear stories about these shakes containing more than they claim they do, more than just protein. Imo you really dont vitamins/any kinds of pills. Just exercise plenty.</p>
<p>Does Casein protein promote muscle growth or does it just maintain your current muscle mass? Because I'm thinking Whey Protein would be good to take after a workout, and then Casein before you go to bed.</p>
<p>Do this from the link posted on the first page.</p>
<p>Week 1:</p>
<p>Monday - Workout A
Wednesday -Workout B
Friday - Workout A</p>
<p>Week 2:</p>
<p>Monday - Workout B
Wednesday - Workout A
Friday - Workout B</p>
<p>Etc.</p>
<p>For the actual workouts read below:</p>
<p>Note: This doesnt include warm-up sets</p>
<p><strong>Means this is OPTIONAL</strong></p>
<p>Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)</p>
<p>Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)</p>
<p>I end up doing french curls+close grip sometimes instead of dips because I don't have a good bar. </p>
<p>But do this work out, don't do anything else. The compound lifts are the most important and those are the ones that build mass. </p>
<p>Make sure you eat tons and get lots of sleep otherwise you won't see any results</p>
<p>What is the reason for loading up on so much protein? Protein us used to repair muscles. The muscles repair themselves even if you don't load up on a lot of protein. So what's the point of taking all of this protein if your muscles are going to repair either way?</p>
<p>How do you make a shake from the powder whey? Can you just pour the whey protein into a cup of juice?</p>
<p>If you dont get enough protein your muscles will not repair as quickly and you will not be able to bounce back as quickly. Extra protein will help your body with the lactic acid build up that occurs from the tearing of the tissue. The less lactic acid, the less sore you are and will make it easier to bounce back.</p>
<p>"Does Casein protein promote muscle growth or does it just maintain your current muscle mass? Because I'm thinking Whey Protein would be good to take after a workout, and then Casein before you go to bed."</p>
<p>Casein basically does the same thing Whey does...it just stretches it out over a period of time. So yea, it is a good idea to take it before bed since you'll have nothing to eat for a good 8 hours. Whey is good for a meal replacement or after you're workout. Then again...endomorphs will be perfectly fine taking Whey instead of Casein before bed.</p>
<p>"What is the reason for loading up on so much protein? Protein us used to repair muscles. The muscles repair themselves even if you don't load up on a lot of protein. So what's the point of taking all of this protein if your muscles are going to repair either way?" </p>
<p>It's also about building muscles. True your muscles will repair themselves but to build more muscle you need protein. It's the most thermogenic macronutrient, anabolic, and the building blocks of your muscle tissue.</p>
<p>"How do you make a shake from the powder whey? Can you just pour the whey protein into a cup of juice?"</p>
<p>Juice, water, milk...depends on what you're taking the protein for. But yea, just pour it in the liquid in your shaker bottle and shake then drink. Make sure the liquid goes in first, its hard to get all the powder mixed in if you pour liquid over the powder.</p>