fanx bro, am trying to get the lean defined look but not too thin if you no what i mean been trying to get protein mainly from nuts, grains and quinoa, but jus wanted to get that little extra. Ive been working out 3 times a week mainly squats bench presses n on my arms , maybe al ad some cardio later on if evrythings workin well, i would like to know as much as possible really so if u got any tips would like to hear? Av jus read the thrive diet by brendan brazier quite good book