Hi, Customer (name blocked for privacy), welcome to JA. I have found the best answer to your question is: planning and organization. Many programs employ various shakes, or supplements, but fail to use them in correct combinations, and with appropriate lifting programs, to optimize results. An excellent site for body mass calculations, nutritional assessment and planning, and muscle stimulating workout programs matched to these factors is:
http://www.naturalphysiques.com/tools.php
There is no charge for these tolls (though lots of ads) and they use approaches supported by scientific reaseach.
Thank you for allowing me to assist you. I wish you the best of luck.
I hope my answer is helpful. If you have more questions, just ask! I am happy to help. If not, please click "accept" so I may receive credit for my work.
Positive feedback and a bonus is appreciated when you feel I've earned it. Thank you, Christy