OK, so I've been lifting weights to build muscle for about a month, and the results are *just* starting to be noticeable to others. I've seen lots of lifters on here recommend lifting heavy; which I understand, but I'm after some specifics. My program has various exercises at 3-5 sets of 12-15 reps. Now, if I want to lift…
Hi, a beginner lifter here, wanting to build muscle. What protein rich foods do you guys like or recommend? I have an Optimum Nutrition shake every day, what else is there from "real" food? :wink: