Originally Posted by Mrdaveyk

creatine and whey are different things, the search button would help as theres many past posts about both

i have both

as for rep rage, its going to vary per person

i got 10 reps of just over comfort weight then up the weight and less the rep 3 times

so its like 10, 8, 6, Fail, upping the weight each one

Train hard and heavy, best advice on here and its so simple, too many people train in their comfort zone

Originally Posted by 13stonetarget

Hi John,

Try something along these lines:

Monday:

Flat bench press
Incline dumb bell press
Military press
Shrugs
Core work

Wednesday:

Squats
Good mornings
Maybe farmers walks, lunges etc
Core work

Friday:

Pull ups / chins
Dead lifts
Barbell rows

As for diet, think along these lines:

Meal 1: Oats + protein shake, banana
Meal 2: Tuna + baked potato
Meal 3: Small steak, green veg, sweet potato
Meal 4: Chicken breast in wholemeal pitta, banana
Meal 5: Salmon with green veg, sweet potato
Meal 6: Cottage cheese

Don't bother with creatine for the time being. You can use protein shakes, but try to stick to whole foods if possible.

Hope that helps.