Im 69'' tall, and 157lbs age 24.
I've been working out for about 4 months, and seeing some decent gains. I take SuperPump 250 prior to my workout. I workout in the evenings after work.
I have gained maybe 2-4 Lbs in the 4 months, which is kind of frustrating, but my chest is bigger, and more defined, as well as my arms.
My diet isnt the best. I eat grilled chicken, or a big ham sandwich for dinner, and usually eat crappy food for lunch, with oatmeal as a breakfast.
Problem is, i am afraid of protein, mainly because i am uneducated about it. Im not trying to get huge, im just trying to get a little definition.
I usually take one scoop my '100% Gold standard' after my workout, and thats it.
Im afraid if i take the recommended 1 gram per LB, that ill just blow up. Maybe that recommendation is for guys simply wanting mass. I want definition.
dude. i was in your shoes. i am 5'10" weighed 155lbs when i went to iraq benching 180lbs. i had already been lifting for about 2 years at this point. when i started i was 20 and weighed 140lbs. i wanted to surprise my wife when i got home. She and all her firends were like damn you grew some muscles lol. anyways heres what i did in iraq.
i ran about 3 miles a day.
15 min ab routine 3 times a week
worked out 1 muscle group a day
lifted heavy (5x5) (deadlift and squat are a must!)
only took 1 day off of lifting a week and did some stretching
3 protein shakes a day (optimum whey)
creatine powder in protein after the workout
i only ate grilled food and omlets (and otis spunkmeyer muffins lol)
i came back weighing 173lbs and benching 235lbs in 5 months and i was more defined. i can send you my routine if you want it.