Getting adequate protein every day is going to be important if you are on the grind with the KYIL gang because we optimise our physiques here as per the sermon of Lord Andy and Lord Radical.
You will need to be lifting weights in the gym 3-4x a week, and incorporating some cardio 1-2 a week.
Stretching, mobility, and core work can also be part of your process.
You will need to nail a diet down for yourself and be consistent. This is how we live. We want to be in great shape for decades and live well.
Whey powders are great.
You can also increase your protein intake and also gain some wonderful health benefits through supplementing with hydrolysed gelatin/collagen, which is rich in glycine and very supportive of the overall metabolism and health.
A whey shake with a meal each day can add some great protein to your diet (~20-30g). A few teaspoons of collagen in your morning coffee can also add ~20g of protein to your diet.
You can build a great physique, we are all doing this, many are great sources of information here and can help you.
Of the active posters here, several have thoughtful contributions to make on training, diet, and so on.
You will have to have good protein intake and you will need to train hard. We want to be successful, so we put in our grind.
MAC