1. About an hour to two per session. Used to go every week days, but now cut to 3 days per week in favor of boxing and capoeira classes.

2. I never actually run. My kardio consists of self defense classes. However you can be fit and able to do sports too. Look at all those athletes or there. They are not exactly skinny runts, right?

3. It took me about a year+ before I have satisfactory results. Then accident/slacking off/Ramadhan always set me back a bit and need to work harder again.

One serving of whey after each workout and a good rest will be enough for me. If I dont have access to my whey at that time (when working out during holidays, as I keep my supplement at office since my main gym is at office), I'll blend 6 half-boiled eggs with milk and drink them.