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Message: <blockquote data-quote="centaur68" data-source="post: 1491940" data-attributes="member: 406887">you definitely need weight training to put on muscle mass / toning up.supplements really help but aren't for everyone, try & see how it goes..maximuscle are good but expensive for what they are, Phd/USN etc not bad.wheys are pretty much standard but some can affect stomach, creatine definitely helps strength & I've found best ones are effervescent (no loading doses/time on & off) BCAA (branch chain amino acids) help protein synthesis & push nutrients into muscle tissue helping muscle recovery therefore growth.L-carnitine is also excellent for fat loss & building muscle mass.go to a gym, get advice from them,  there's LOADS of supplements out there, you don't need all of them but the main 3 would be whey/creatine/BCAA. good luck & if you need any help, I'll try & answer it, however I must stress I'm not a qualified instructor, just in & out of gyms for years.</blockquote>

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