Hey guys, Hope everyone is doing well! I also hope this is in the right place, I'm not really sure where to put something like this so obviously if its the wrong place, please let me know and I'll create a new thread in the right section! I have a few questions that I hope you guys can help with but I'll give a bit of background first. I'm going on holiday with my girlfriend soon and she's really dedicated to getting down a few dress sizes and I'm trying to be helpful and do some exercise to be supportive. She's doing great! She's eating well and exercising every day but I'm kinda struggling with it all since I've never dieted or done much exercise but I've never put on weight or lost it, although I don't drive so I walk a lot. I'm about 6 foot and weigh around 12 stone, I don't want to lose or gain weight but I do want a bit of definition around my abs and bigger arm muscles and maybe bigger shoulder/traps. Recently I've been doing some high intensity interval training (HIIT) workouts that some fella off facebook has recommended, 30 seconds exercise and 30 seconds rest, and my girlfriend has bought his book. Now, the book includes some of these HIIT workouts (cardio and resistance) and it also has meal plans which include non carb meals and post work out carb meals. I won't post the name of the book or name of the author in case it is against ToS. Now I'm doing okay with them but I'm hoping to get a bit more definition around my abs area and also hoping to get my arms a bit bigger and he recommends having some protein shakes or food that contains protein power after a workout. So my question is: - For my goal of more defined abs and bigger arms, shoulders and traps, are these HIIT workouts good enough? And if you could offer any suggestions, that would be great! - What type of protein powder should I be buying? I've seen whey, lean and more but I'm not sure where to start. I'm currently a student so I can't afford much when it comes to buying powder, I've seen some on the internet ranging from £14/kg (in sports direct) to £30 for 5kg online. I'm not looking for any specific flavour, but I am hoping it wouldn't have too much a distinct flavour as I would want to put it into a smoothie/milkshake. Cheers in advance if anyone can help!