Dont go chucking protein.
Most new guys think oh ill down some protein some creatine hit the gym and ill be good.
70-80% of the work is done outside of the gym.
The effort is rest and food.
If you are looking to put on size you want to use 80% 1RM and life 8-12 reps with 60-90sec rest periods. The rest periods between sets actually has a effect on the level of test and growth hormone that is released.
Aim to get your workout done within 45min and no more than 1hour. Your test levels decline at these points.
shakes and bars should only be used either during workouts after or just before. You only want to use them through the day to make up nutritional gaps if you cannot get a meal in. Food> supplements
Aim for fresh, unprocessed foods, so cut all all that white crap and quick meals. Its time to eat brown whole grain foods and complex carbs with low GI. eat enough calories a day you need to eat for the weight you want to be, so if you want to put on 10kg eat like you whey 10kg more. If you start putting on too much fat back off the calories a little.
Cut out carbs 3 hour minimum before bed and eat a meal of protein and fat before bed, If you cant eat anything or cant find anything you like You can use a shake for this just make sure it is casein not whey protein and add some good fats and take it with water.
Reason is once you sleep your Gh peaks,This is responsible for burning fat and building muscle, insulin inhibits GH from peaking, carbs boost insulin hence no carbs before bed.
Aim for regular meals 2-3 hours apart this keeps your body going and fueled allowing you to remain in anabolic state while limiting fat storage.
You want to get adequate rest too and have a proper routine whether that is a split or a full body routine you want to goto the gym with a goal know what your doing, get in workout focus on working out and then get out.
For weight gain focus on compound workouts like squats, deadlifts, rows, bench etc, these not only improve hormone production but work the whole body and promot the most overall growth. isolation exercises can be used to train weaker or under developed areas.
Creatine, Im on the fence with creatine, the long term effects are still unknown and the amount needed to saturate the muscles are quite significant while increasing stress on the kidneys, creatine essentially helps the muscle store fluid and it helps to lengthen the ATP ADP process. ATP is used for short burst of energy. Creatine will help this so to get benefit from creatine you need to push out those extra reps and use the extra ATP there. This might mean you can up the weight by like 1kg. I personally don't see much use for it in body building. for sport with sprints I can.
But weight training is about consistency.
Whey protein is fast absorbing, casein is slow.
With whey aim for whey isolate
Here is a link it goes into detail about different processing methods and also explains hydrolyzed proteins
http://sportsnutritioninsider.insid...whey-concentrates-vs-isolates-vs-hydrolysates
When you see something like 100% whey it doesn't actually contain 100% whey you need to look on the back and checkout the serving size then protein content ie a 50gram serving that only offers 35gram protein is only 70% protein per ser. You also need to look at the list many products will mix concentrate isolate and other forms of protein together. You want most if not all your protein to be a high quality type (definitely not concentrate) with a high rating per ser.
Don't bother with GNC best to stick with something like scivation or another well known product.
I'll write more later on
(and fix the spelling mistakes :/)
remember though I am not qualified and you need to make sure you are all clear by a medical professional before hand. Also i will stress than form and working to your limits is key to limiting injuries. Don't worry what you look like in the gym do you own work, do it well and be consistent