All that said, you still need to put in the work, eat and sleep right. Don’t expect to take our supplements and have muscles grow instantly. Make sure you eat the proper amount of protein and drink plenty of water, about 1 gallon (US) a day. See this article – it suggests a plan that should help you. Click here to see it: Bulking Guide . Also, choose a supplement on Top of the Top 10 List – these supplements are there because other customer – many other customers – have had good results with them and continue to do so. Read the reviews and the product questions & answers on the products buy page. In the end if you are a healthy adult, exercise in a way that will actually build muscle and eat the right foods, especially protein you should see good results. Plan on doing this for 6-8 weeks as the newer legal muscle gainers take longer to give solid results. But I highly suggest to talk/email/chat to our Pro Support Team – they are free and very very helpful.