Hi guys.. I'm a year out of surgery... lost all the weight I'm going to lose and need to lose and have been maintaining very well. I obviously didn't get the Protein in I needed too, or something because I lost a ton of muscle, especially in my upper body... I'm not weak, but I'm not near as strong as I was 110lbs ago.. My arms are the worst... I need to start adding some lean muscle (don't want to get big) - I've got some protein shots, to give me an added boost and to give me some extra protein... but I had some questions like -- when is the best time to take the protein? I've heard it's best to take 30-45 minutes before a workout.. I need to build up muscle, and fast as the weakness and lack of endurance I have in my arms are starting to effect my work... anybody have a good routine for upper body, and upper arms?

I'm good on all my Vitamins, I take a great multi, and do all my Calcium and other supplements - it's only the protein, and I eat a good amount, but I think it's just the inevitable muscle loss.. but I need it back!

Any advice is greatly appreciated!

Thanks!

So, start by reading as much as you can in this, the Fitness and Exercise forum. Stay away from the Protein shots unless they are 100% whey protein. Here is a link to a good thread here.

Don't worry about getting big. Not to be Downer Debbie, but it's not going to happen to you. Sorry, but only a few people really have the genetics and/or are willing to put in that kind of time. Check out Staci.

Just know that it is not going to happen fast. These things take time. Be patient and work hard and it will happen.

Protein and lots of water with some simple weight training. even if its just lifting cans of corn if you don't have small dumbells. Your muscles feed on the protein.Just take a whey protein supplement a few times a day if you can and do some strength building excercises and you'll be fine in no time