Just a sugestion, take a protein shake as soon as you get up in the morning along with your normal breakfast instead of orange juice or tea, then take one imedietley after training with a little something to help it get to your muscles a little quicker and with more % of it actually hitting your muscle, ( this is what i personaly am using and finding recoverry and better gains off it ) its your normal protein shake + 5 GRAMS of Creatine + 10 GRAMS of glucose powder. you only need the glucose powder on training days, as a deliverry system to your muscles.if you try it post me back to see how you get on.