i take 1 scoop of Progain which is sold via maximuslce 45 mins before a work out, and 1 scoop immediately after, and i train 5 days a week. for 45 mins at a time. its a high protein and calories etc... i've put on half a stone in just over a month.

Eatting breakfast, mid morn, lunch, mid afternoon and evening, and sometimes a late eve snack, but its not all junk, i eat alot of paste, chicken, and salads, my calories are close to 6000 a day.

Train hard, eat right and you will see the gains.

and just to add im thin built and 6ft. untill i got the food part right the training suffered. but once i got it sorted the gains are obvious to see

oooo and one more things, now the ball is rolling the training becomes easier as you know exactly what to do, the gains pick up speed for a while