K, this is how it's done. It's all about this special shake...
take 8 egg whites (NO YOLKS, YOU DO NOT WANT FAT)
2 tablespoons creatine
2 scoops whey protein
1/3 of a bag frozen mixed vegetables
your choice of a banana or a pear
1 gallon skim milk
Here's the secret. First stir that together with a spoon. Then sip the excess residue off the top that will mostly be creatine and protein powder. Then you can blend the rest and chug it down.
Drink one of these every morning and every night for three weeks and you're guaranteed to break ever PR you ever had!!!
Well, at least thats what the 50 year old man wearing the bandana and black jump suit quarter squating 405 told all the kids in my gym. He asked them if they wanted to get big or be strong, and they answered strong. So he let them in on his "strength shake". They listened on with awe, hurried to the front desk to get paper and pencil and snickered to one another after he finished like they had found a fountain of youth.
The guy was completely serious too, BTW.