regarding supplements, ive tried and tested almost every 'miracle' supplement under the sun, costing literally thousands of pounds and years of my time.

Whey Protein does the trick. the more you pay for it, the nicer it tastes. but just because it costs more DONT think it will work 'better'.

ive used super expensive, and ive used 'cheap' raw whey protein bought in bulk. only difference was taste. gains were the same.

creatine is over rated. i can see the scientific evidence etc but even after prolonged, intense, acurate usage i just couldnt see what the hype was all about.

my advice is to get a middle of the range Whey Protein and train hard, with CV inbetween/after a workout and a couple of days rest a week to recover. you MUST train specific muscle groups HARD on certain days, giving them time to repair.