What's the best protein to consume to help me build muscle and ultimately be ripped?

Hi Adam,

The best way to go about your quest is to do bulking and dieting phases. So do 6 to 10 weeks of lots of food and gain weight and muscle and then do 4 to 6 weeks of "leaning out", where you keep the weights heavy but also do more cardio and cut the calories and the carbs dramatically. This will allow you to gain muscle without gaining too much fat. You may gain some muscle and lose fat if you are just starting out training or if you have just "upped" your training volume or intensity.

So that't the basic overview.

For food, just eat 5 or 6 meals per day with a good amount of protein at each meal (about 1/3 of your plate) along with 1/3 carbs and 1/3 vegetables/and/or fruit. Then take the Mass-Tech between meals and after training. Quite simply, in your gaining phases, if you aren't gaining each week, up the calories (weigh yourself first thing in the morning on the same day of the week every week after going to the toilet and before any food or drink to monitor progress). If you gain more than 2 or 3 pounds in a week, cut 10 to 15% of your carb intake to get the gains back to a reasonable 1/2 to 1 1/2 pounds per week.


Also do basic, compound exercises and the core of EACH lifting session - deadlifts, squats and leg presses for lower body and pull ups, heavy rows and bench presses for upper body. Don't spend too much time doing any cable movements or other "shaping" movements...you need some muscle to "shape" first!
That's the basics, let me know how that goes as a start.

Fantastic news, finally someone who can explain it properly to me thanks Mark :).

Just one other question. What are the best protein foods and carbohydrate foods?