lol what am I reading... avoid cardio and take "miracolous" shakes.
Again, my honest advice, which comes mainly from personal experience, is to traaain and eaaat a lot, but that doesn't mean you need to take shakes, by no means. And, of course, I remind you that before you train hard and do your reps to failure make sure you've had enough experience so that you've learnt good form, and, let me add, know how to properly warm up, or hezzlington will come and admonish me :P.