I understand that there are no quick and easy ways to build muscle, and so when I lift weights I try and keep good technique, stick to a routine and eat healthily.

1. I've been doing this for months, and I've definitely gained some muscle mass. I'm not looking to be a body-builder but I can't help feeling that other people who really know what they are doing (and eating) are getting much better results.
2. Lots of protein.
3. Diet, work out, supplement right. If you are wondering what supplements to take check my website. I review supplements personally and say how well and if they worked. www.bestsupplementreview.com please check it, leave feedback, or leave suggestions on somethings to review. thank you
4. before and after ur exercise, drink a protein shakes/milk… like enervon chocolate drink (do u have it there?).. it's a good source of protein, gym instructors here advice to drink it (I live in asia)

   u can also eat the "white" of the egg. rich in protein… the softer the white is, the better… it should not be that hard boiled just the white one, the yellow part contains so much cholesterol

   meat…meat…meat!! though, watch what u eat… don't each much of it..coz, while building muscles, you won't notice that ur stomach is getting bigger, too.. it's possible.. from what I notice, they have a nice body and all that, but they jst ignore their abs. thinking that their chest and arm muscles would get all the attention.. but not at all

   less rice, more meat

5. A high-protein diet would be good, but protein drinks etc are really unnecessary. Meat ftw.
6. Any help would be really appreciated.
7. Eating healthy is definitely the best thing, but you have to consume a lot of protein too. Protein is what builds muscle. I try to consume 170 grams of protein each day because I weigh 170 pounds; If you lift hard you should try to consume 1 gram of protein for every pound of body weight. I use shakes to supplement and make it easier to get that much protein.

   I wouldn't use creatine. It's not good for you; I've done some research, and some people in the medical field have told me that it can damage your kidneys.

8. Can anyone help me with any diet and nourishment tips? Are protein-shakes any good? Are some foods better at certain times? etc. etc.
9. as one aspect to your diet. Try boiled egg whites. I had a friend who was building a lot of muscle and part of his diet was boiling eggs and then taking the yolk out. eating the egg whites is a good source of protein.

   Creatine also works too I think. I would try to burn off fat and then start really building muscle, otherwise you may have fat sitting on top of your muscle that is building underneath, even though muscle burns fat. Try doing a lot of cardio and having a ballanced carb/protein/fat(good fats) diet. And then start to move into more specific diet to build muscle based on your work out schedule.

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