I am by no means a body builder and really do not like staying at the gym long. I did play sports when I was much younger and like someone else posted, you cannot go wrong with the 4 compound exercises: bench press, military press, squat and deadlift (traditional or Romanian). I basically do those 4 exercises + some ab work + cardio and I am out of that gym.
For protein shakes, when I am lazy I buy Lean Body (protein drink) and I keep a big 'ole container or Optimum Nutrition protein powder to make my own drink which is cheaper then the RTD (ready-to-drink) product.
For protein shakes, when I am lazy I buy Lean Body (protein drink) and I keep a big 'ole container or Optimum Nutrition protein powder to make my own drink which is cheaper then the RTD (ready-to-drink) product.