Keep pushing yourself to complete the exercises in a set even if you're tired. Don't stop until you literally cannot do any more of the exercise. If necessary, you can use a pyramid system and decrease the number of reps as you fatigue.Mengenix Muscle Rampage Your goal should be to get between 20 and 30 grams of protein from each meal. Spreading protein out will help you in achieving your protein needs. http://www.supplementschat.com/mengenix-muscle-rampage/