dont mix any protein powders with milk, as the casein in it doesnt allow it to be absored into the body. always mix with water, and before you go to bed, eat something like a yoghurt or milk which releases protein slowly while you sleep, which is when all the muscle building happens. all the body builders etc get up in the middle of the night to have a protein shake and then go back to sleep. thats rather extreme but it emphasises just when the muscles grow. also the more sleep the better, and muscles are 70% water so at least 2 litres a day, even more on days when your in the gym. dont try and work every muscle in one gym sesh as you simply wont have the energy, just do two for example chest n triceps, or biceps n back, and never train the same muscle group two days in a row. hope this helps.
