I started working out about 7-8 months ago, and I've been very consistent at working out 4-5 times a week. As the months went on, I've changed diet, routines and even equipment. My goal is to build muscle without gaining fat. I'm 6'3" and at the moment I'm 167-168 pounds, the lowest that I've been was 157.

I work out in the mornings, right after I wake up. I'll usually work out for ~45 minutes, go take a shower and then eat breakfast. Breakfast usually is a protein shake along with a bagel or a muffin, peanut butter, apple sauce and banana.

My question is should I at least drink my protein shake prior to working out, or just keep doing as I'm doing? Is there anything else that I can do to show more results (besides steroids)?

 

VPX Anarchy ftw.

If you're really trying to bulk up you should be consuming 1g of protein per lbs you weigh. Most protein shakes are ~20g, so you should be having 5 of these shakes a day at least if you're trying to bulk up. You also should be including lots of lean meats (chicken, fish, turkey), minimal (but sufficient) amounts of carbs. Make sure you're getting plenty of vitamins, amino acids / polypeptides (I use NOW Acai / NOW Mangoni).

 

I'm getting enough protein. The shake I drink has 40 grams. The question is when I should be eating.

 

Well, the very first thing you should do in the morning is eat some good complex carbs like oats, grits and eggs. Then, 2 scoops of whey protien with a banana. You want to do this at least 40 minutes before your workout. Never workout without a good breakfast and whey protein.
Right after the workout you want to consume 2 scoop of whey again.

 

If you’re 6’3” and 167 you should be pretty lean (Im assuming) at least 7-9% BF.

4-5 days a week for 45 min, you will need about 3000 calories per day with about a 50/30/20 split (C/P/F). You’ll gain about 1-2 lbs of muscle per week at the most.

Honestly I would do a clean bulk/ cut cycle. Clean bulk for like 4 months then cut for like 4 months. In this cycle you would need about 3400 calories per day. With a 50/30/20 spit. Try to aim at no more then a 1lb a week, anything more than that will just be fat.

I used to be on diet that allowed me to gain no fat just muscle but it just wasn’t worth it. Now, I’m just clean bulking. I gained 10 lbs in 2 ½ months with 8lbs being muscle compared to the muscle only routine I would only gained 2-3lbs of muscle. Any fat I gain I can do a cut down the road.

 

Eggs are protein... and fat in the yolk, but you should be eating egg whites. I eat 5-6 egg whites to one yolk.
Dang you're skinny. I'm 6' 1" 204 and about 12% body fat at the moment.
You can take pre-workout drinks to give you more of a pump in the gym. Some like NO Shotgun have protein in them. You just have to find one right for you if you take one because each one effects people differently, but you would only want one in the afternoon because many can make you throw up and be nauseated with food. I take a weak pre-workout before I run 6 miles mainly for the caffeine, you can also buy a caffeine supplement that has about the same caffeine as a cup of coffee. I use it to increase my energy and alertness, and its usually used as a metabolism booster.
bodybuilding.com always has good exercise guides with videos and good articles, and the forum is trollific.
^^ I thought it was 40/40/20 split...

 

4-6 times a day, every 2-4 hrs depending on size, and content of said meal/snack.

 

Taking protien all at once isnt good. its better to take it at the right times and spread it out during the day.

when i was really trying to get bigger and stronger. i took a shake in the morning, mid day and pre workout and after workout and sometimes before bed. keep in mind i spread out the dosage and lightened the amount of protien mix.

 

my daily routine is pretty similar. you definitely need to take a protein shake before workout and after work out. and few more though out the day and one before going to bed. i mix mine with fat free milk. mixing with water got boring and heck milk is good for you.

you can get few other stuff to get bulky. i take Jack3d every morning before work out and it gives you pretty good energy boost but sometimes it makes me super tired towards end of day and hard to keep my eyes open.

you must eat well to get big but just make sure you eat right food. fish, chicken breast, egg whites.... never starve yourself. make sure to eat every couple hours

one thing no one mentioned. make sure to get a good night sleep. for me a good night sleep is the most important thing. if i don't sleep well or didn't get enough i skip workout.

 

^^ jack3d is great, i love it!