I agree with daem, i drink 2 of my shakes a day with fat free milk, morning and night, and i drink a glass with dinner also. My forearms and bi's are vascular as hell, with my shoulders becoming very vascular also, chest, quads, and calve are beginning to show vascularity also. But, i also do cardio for 45-50 minutes every morning 6 days a week,at 70-75 % MHR, on an empty stomach.