re: any gymrats?

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First off, you need to eat breakfast, then 3 hours later take a protein shake or snack, then eat your next meal. Basically eat every 3 hours.

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Eating every 3 hours is not necessary.

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Don't workout with an empty stomach.

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There are millions who train fasted as well as I myself.

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Right before you go to bed take a casein protein shake with a scoop of peanutbutter with it.

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Casein is an expensive protein that most view as negligible in terms of need.

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You also need to lift HEAVY.

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Finally, we agree on something.