answer:I take about 3 shakes a day, each contain 29g of pure whey. (I add in Glutamine and Creatine too for good measure) Cut that body fat and eat clean and you’ll make some noticeable gains if you’ve got a decent programme. On the internet you’ll find all kinds of bias and routines to follow, find one that suits you and your calorie and protein intake. Protein aids recovery…Recovery builds muscle. Rest is such an important factor in muscle growth which new ‘gym-goers’ don’t realise… Good luck, train hard!