Wan gain muscles must eat Weights for your lunch and dinner
If your really serious , go to the gym every day , work a different
muscle group everyday like Run , then legs or Run , then back. Sure
will improve muscle mass one
Imho , don't really need to take protein supplements ie, Whey
protein , myoplex etc if there is adequate protein in your diet ,
but remember to take in some protein + carbohydrates ummmediatly
after your workout to recover faster.
