if ur just starting out, concentrate on compound lifts,*deadlift,shoulder press, bench press, squat , etc*
To gain weight, count how many calories u eat in a given day. *which includes beverages* and add 500-700 more calories a day to ur diet.
Take ur the creatine anytime u want, and the protein shakes throughout the day, and right after u workout.
Protein consumption- try to get at least to ur body weight in grams. meaning if u weigh 150lbs, try to get at least 150grams of protein.
Eat foods such as- fish, chickens, tuna ,eggs, lean meats,(ham, turkey , etc) yogurts, maybe a scoop of peanut butter , wheat bread for sandwiches, protein shakes, protein bars, etc... high protein, low fat foods.
Its kinda tuff to keep abs while trying to bulk up. Typically , most ppl bulk up, and then cut down. Meaning u put on 25lbs, most of which, u hope will be muscle. Then u can crank up the cardio, decrease ur caloric intake, and cut out the excess fat gained during the bulkin cycle.
If u wanna try to do both at the same time, i find the the results are slow, but u can do cardio 3-4 times a week, and try to stay real lean while building muscle. But, u might be burning to many calories and wont gain suffcient weight.
Hope some of that helped ya
(and the protein shakes, drink them with water! ull get used to them)
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