Yo,

So i take it your generally trying to get bigger built and stronger ?

There are plenty of good website that will give you great info the problem with bodybuilding/working out everyones a expert.


I wouldn't really on protein shakes to much as most of them contain alto of sugar and you don't receive the benefits of them quite as well as you would from a proper meal. best times to have them is about 45min before you train and one straight after you train

I think a four day split would be great for you allot of people forget that its all good and well training everyday of the week but if you don't let your muscle grow them you don't get all the gains.

So maby you could do something like

Monday chest and tris
Tuesday back and bis
Wednesday some cardio
Thursday shoulders and traps
Friday legs
Weekend off

Eat eat eat good luck.