the code does not work anymore
Don't even bother. This stuff is trash (As in you will literally throw it in the trash immediately). Mixes crap, tastes crap and the quality of the protein is crap. Hence why it's so cheap ;)
Read up and learn this by heart: http://www.wikipathways.org/index.php/Pathway:WP78 Now you know more than 99% of bodybuilders, HUKD fitness gurus and supplement marketeers. You can make your own assessment of your diet now
With regards to sets/reps, the basic approach is: - A warm-up set of 15-20 reps at around 20% of your 1-rep max. 3 working sets of 12 reps, 8 reps, and 6 reps. Increase the weight after each set and go to failure/close to failure each set. Increase the weight incrementally every week by 2.5-5%. The timing for each rep is also important. Typically you want to spend 4 times longer during the eccentric phase of the movement than the concentric phase. e.g. during a bench press explode up and lower down slowly. That will get you far. If you hit a plateau mix things up (e.g. 10x10 supersets, dropsets, etc.). A good app is 'Fitness Buddy' which has different routines and also shows correct form for every exercise you can think of.
Comment Nice to see someone doing some serious research for once and not just putting down random s**t