How to make a healthy breakfast shake?

Skinny & Long arms. Trying to make it look lil muscular?

• i workout like 6 days a week. chest twice biceps&triceps twice a week other two days shoulders and then forearms abs thighs. i have a skinny and long biceps.they not muscular but i want them to be. i take like 60g of protien when i workout. 30 before (breakfast and stuff) and 30+ after (protein shake) not counting dinner and lunch i eat. (meat and stuff) so what should i do to get good lookin arms. i put 20lb on each side on the ez bar and do like 6-8 reps 3 sets. and i didnt really do close grip benches before but ima start doin that now. (30lb on each side plus the bar 45lb around 6-8 reps 3 sets) and should i work harder on triceps to make them look good? i work hard on both of em

• Answer:

  I think you're working out way too much, and you're overworking your muscles and that's why they're not getting bigger. I suggest taking a week off, but keep eating carbs as well, and get lots of sleep, and see if during that week you see any change. Give your muscles a chance to rest and then they'll grow. After that, work out 4 times a week, but make the workouts harder but not longer, and use heavier weights. And some cardio wouldn't hurt.