Workout Suggestions and Post workout shake

For workout suggestions there is really alot of stuff. But it ALL boils down to how hard you bust you ass in the gym. I go hard for maybe 30 minutes. For legs for example the other day I did 3 sets of hack squats, 3 sets of barbell lunges, 3 sets of one legged squats on the smith machine. 3 sets of hanging leg raises for abs. I was done in 1/2 hour but it hurt to walk to my car and my abs are still sore from 2 days ago.....

I suggest getting the bodybuilding truth book by nelson montant, scrawny to brawny by dr.john beradi, these books have a ton a great exercises in them. And go to http://www.staleytraining.com/ this guy knows his shit...

Ok, what about RIFLE for the postworkout drink?

the RIFLE is fine. But next time try to switch to rice carb and hydrolyzed protein.

Will do. thank you