First six months yeah. Did extreme cardio (10k a day in well under an hour) from November till January, cut down alot of excess fat, since then I've done about 1 hour free weights a day and inconsistent cardio twice a week at most. I don't have an athletic body type generally and I think lack of cardio over the last few months has limited any visible progression or 'ripping' on my torso also due to regression (don't get a particularly balanced diet and without any cutting things are getting lazier and I'm not feeling as good as I was running for an hour a day), but I do pretty tiresome sessions and think I isolate areas quite well, leave the gym for example on back and tricep day feeling ruined but a week later when it comes round again there's nothing there to rip apart. I do a weeks plan from Monday (Chest and Biceps), Tuesday (Back and Triceps), Wednesday (Shoulders and Abs), Thursday (Legs and Abs), Friday + Saturday (some Cardio). Try to mix it up every 3 or 4 weeks to keep things different and try to add in new excercises when I come across them. The minimum I'll do for each excercise is usually 6 sets including 2 drop sets and a burn set. As you can imagine my heart and general fitness and body shape was pretty good after a few months of solid cardio and I was feeling really good about myself, now, short of going back to the gym in the evenings (go at 7 a.m. now) and doing an hour or so on a treadmill as well as my morning workouts I'm just feeling defeated by this lack of progress and almost total regression in terms of cardio by now. Have always considered protein powder, but never thought it would make much of a difference on its own without solid protein in my diet anyway and it just being a supplement.