dear Kevin,

im doing work out consisting cardios and weight lifting to tone my muscles…but im still new in these activities so im kinda lack of knowledge on how to build macho arm muscles, chest n abs…im pulling n lifting weights n my muscles felt nice but stiff…but how to detail them a little bit more? what supplement should i take? isolates protein? creatine? amino acid? what are those for?

thanks a lot kevin, u’ve inspired lots of people to shape up n stay healthy…well done!