I should elaborate, I'm looking for muscle gains, visibly. I'm at 18 - 20 percent bf at the mo and trying to cut more. Diet is plenty of veg, protein, and get big carbs once a week. At the moment I'm hitting the gym 5-6 times a week and I'm hitting the weights hard on mon, wed, fri, and cardio tues, thurs, maybe a bit of both on a Saturday morning, depending on how I feel. 3 protein shakes a day too. Been taking the usual tri creatine which is working better than creatine mono ever has, and over the few months I've hit the weights hard, I've seen fairly decent growth but nothing anybody else has noticed on me.