for that body i tink dont need protein supplements. egg whites shud be sufficient ^^

egg whites, HL milk, whey, creatine are good

whey 30mins before/immediately after workout.take together with creatine.
u can go for creatine monohydrate or a mixture like UN Storm.

tricep and bicep...
i find bench dips and declined skull crushers working good for my tricep while 21s' work great for my bicep.

but u dun need to focus too much exercise for them...big compound exercise should form the base for ur routine

tat's the info i gather from this forum and other's

hmm..HL milk, my fav. Before switching to protein, everytime after gym, i go grab a small box of HL milk from a nearby store since my dorm got no fridge. i doubt that will do much though but i dun wan to get sick the next day after drinking the bigger size ones at once.

btw, im kind of having a problem with my lower tummy. the part where having packs there is the hardest. it looks kinda big when i sit down. plus, i got three tyres, the upper 2 once not so obvious, but the bottom once are soft like tauhu. but once i stand up, i look quite slim. is it normal?
is there any kind of abs training that burn the lower part of the abs since all the ones im doing, i can only feel the effect on the upper abs