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Message: <blockquote data-quote="Sailor90" data-source="post: 29705288" data-attributes="member: 577601">Get a creatine. Your protein intake has to be 1.5g per pound of bodyweight daily. Creatine will increase water retention in your muscle cells and will increase your strength. With increased strength you can easily hit your progressive overload goals in the gym.Replace whey protein with eggs, Tilapia fish(Cheap and has a good amount of protein).Key points.1.Creatine2.Progressive overloading3.Always maintaining a calorie surplus 4.Enough sleep 7-8 hours</blockquote>

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