We would like to confirm the signing of Lebogang Manyama. Welcome to the Kaizer Chiefs Family Italophilia is a blog that stems from that connection. Philia is a state of being and the name of a fictional character that we created. You must ingest quite a bit of protein in order to build up muscle. Protein shakes or supplements are a great addition to your diet, but should not be the only source of protein you get. They are best when taken right after you work out, or before going to bed. If you would like to drop fat and build muscle at the same time, you should just consume one per day. In order to bulk up your muscles as well strengthening them, you could consume as many as 3 per day. “Abadlali bami kangifuni bakufake emakhanda ukuthi bahlule iBasel kalula. Lokhu ngifuna kubakhuthaze ngisho emidlalweni yeligi. Okungihlabe umxhwele wukuthi uRomelu Lukaku ulishayile igoli nakulo mdlalo. Lokhu kwenza ngibone ukuthi siyisebenzise ngendlela imali ngesikhathi sokuvulwa kwewindi lokuthengwa kwabadlali,” kusho uMourinho.