https://forum.lowyat.net/index.php?showtopic=3673862&hl=

https://forum.lowyat.net/index.php?showtopi...=how+to+protein

We dont really spoon feed unless you really cant find the info here.

if you are really committed to make a change, you should read the stickied threads. Good information there for FREE. If you feel lazy and not read 'em, im willing to bet you wont see any changes to your body in 3 months and you be wasting $$ on protein supplements.