hmmm........got alot of factors to consider. i was 55kg last
time, now is 64kg...my friend say i look 'bigger' although i can
still fit into my shirt which i have worn 2-3 yrs liao...
4 servings too much lah...4 servings is 80g of protein AT
LEAST.....
in order for muscle to grow, protein is important but so is carbo.
after workout u have 60 mins to pump in carbo and protein...after
60 mins u pump in the absorbtion not so good....so called window
period lah.
its not how much protein u take at a go, its how much u take a day.
for me, the ideal is 130g per day for max growth but i dun hit it
anyway. it is important to drink 1, ONE serving of protein shake
every now and then through out the day. u really need protein to
grow and eat more carbo oso. multivits help too, it makes u eat
better....
note that the regular whey u take is speedily absorbed one so dat
explains why u need to spread out the servings out evenly as u dun
want ur 'fuel' to run dry after 3 hrs. casein protein is more
time-released but lower in bio-availability....so b4 u sleep its
good to take a serving of casein or cottage cheese so during the 8
hrs ur 'fuel' is not totally 0.
afterworkout best is take weight gainers but not those which have
high sugar content cos it will make u fat easily and u be a round
ball of lard in no time. seen a guy, shorty, totally
rounded....totally no cutting...see him go suntan i dunno wanna
laugh or cry. yes, he has lats. yes he has pects but all covered in
a layer of fat....dats fugly...totally ugly.