Purely excercising without increase in food intake will also make you lose your hard gained muscle.

to get them, in watsons and guardian is asking to pay a huge price premium. get them from www.maxtrition.com.my

yet, i feel right nw, just increase your food intake and lift heavy. that's the simplest way, for these protein shakes, creatine, glutamine, you need to be educated on how to use them.

ppl always say, if given a choice between protein and creatine,take protein.

ur body absorbs protein like a sponge after a workout. it's then when it needs lotsa protein. so at that point, throw tonnes of protein to it(well not too much la) and it'll absorb them.

before workout, you drink protein to avoid catabolism. bleah, u gotta read more on forum.bodybuilding.com about this.

u must be nuts
he probabbly looks like any other average "Gym Tom"
he needs mass definitely.

squats, deads, benchpress and pullups will be your best friends from today onwards. read up about them

IF you're 93KG and you take 93GMS of protein, watch your weight drop like an anchor.
Take your weight by pounds, multiply it by 1.5 and THAT'S the amount of protein u shud take if you want to gain mass. IF you can multiply by 2.0, even better. 2GMS of protein per LBS of bodyweight.

Split it thru six meals, lift heavy, lift hard. Grow big.
HIt a plateau, try dropsets, try pyramids.
Eat more, lift heavier, grow bigger.
Cut and cardio.
Eat, lift and grow.

Painful process, long process, results? Worth it? Up to you to judge.

you seriously okay not 1?
everybody wants to build broad shoulers u duwan because canot come out okay in pics..
weird la.

post a picture will you?
i suppose, you're above 20 already? Nothing much we can do there. Just workout more and hit the other bodyparts. Then look more of a stocky, muscular bodybuilder.

No way to make shoulders smaller 1 la.