| Re: Protein supplement
I think everyone will have different opinions on whats best for them. My diet is very similiar to Ryan reynolds diet that he was put on for Blade Trinity. I had chosen this as I am naturally skinny and wanted to gain muscle size and lower my body fat. With this diet I was able to gain 1lb of lean body mass a week and gradually lower my bodyfat. I weighed 9 stone 7lb at 5ft 11inches before I started working out and now weigh 11 stone 1lb. My goal is 12 stone 7lb for the time I finish uni which is in 4-5months time. I take 6 small meals a day.
Breakfast: Oats, 2 boiled eggs and wholemeal toast
Snack: Protein Shake, Apple
Lunch: Sardines and wholemeal Toast.
Workout
Post workout: Protein shake/Creatine/Banana
1hour after workout: Pasta, Chicken, veg
Homemade protein shake: Oats, milk, peanut butter, honey, banana.
Bedtime: Protein shake mixed with milk.
Plenty of water thru the day
This diet can change all the time as I do 12hr shifts in Hospital 3 days a week so I have to work around this.
My workout are normally 3 times a week. 1hr max each session. Free weights. Reps 6-8 Heavy. Off the cardio just now as I'm too busy with placement. | 
