Started training around three years ago and want some advice if poss!!
Tried most market protien sups and creatine ect.. good diet plenty of oily fish, chicken steak ect and good balanced 5 meal diet.
Need some advice on what to take to help gain ie.

amount , how often , most importantly what to take

Sorry if i seem ignorant but if you dont know ask!!

I dont want to go into this blind or going off what a friend of a friend said down the gym

thanks