Whoa!
Where to start.
First of all, how is the diet? What are you eating? Diet is the biggest part, because, as you'll hear here and almost every other board (are there any other boards? nah.), muscles grow OUT of the gym, not IN the gym.
What are your goals? Add more muscle I'm guessing.
Common wisdom is 1-1.5 g of protein per # of body weight. Some people say cuurent bw, but some say goal bw. But a few grams on either side of the line, I don't think is a deal breaker.
You say 3 sets of 10 reps with 45's. What exercise is that? DB curls? BB curls? Bench press? Squats? Deadlifts? Tricep extensions. My point is, we'd need a little more info on your workout.
And I'm a little confused. You were taking Cyto"Gainer" which I assume is a weight gainer. And now you are askning about a fat-loss product. These are two mutually exclusive types of products.
I know there's a bunch of questions here, but they need to be answered in order to get the specific help you're asking for.
PS: try to get as much protein from FOOD as you can (chicken breasts, steak, ground beef, tuna, cottage cheese, natural peanut butter, fish, etc). Remember, protein powder is a supplement to the diet, not a replacement meal.
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Well, the Blog's (finally) back (again!):
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Here is my newly-created World of Warcraft Blog:
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