Workouts -To experince nice muscle gains you have to have a good workout plan that is set in place. Personally, I like to do full body workouts, 72 hours a week with an escape day between days. Depending on how I feel I may save my cardio for the rest 24 hour periods. Also make sure that you work muscle groups together, i.e. 2 upper body workouts, 2 lower body workouts per working week.