[A2K89]

Well you don't want to exercise hungry for sure.. I've read that its best to eat about 30 minutes after exercise. One thing you could do is go buy some Whey Protein mix, and drink that 30 minutes after exercise, that would def. encourage muscle growth.

If you really really wanna pack on mass, then its best to eat periodically all throughout the day , as opposed to only three straight meals. Thats what body builders do. Not really necessary though if you don't visit the gym frequently enough.

I've never heard of "TORQ", but that doesn't mean anything, since I'm no enthusiast. I do know that Whey Protein is good, just make sure you read reviews of whatever shake product you get.

Its normal for your muscles to be sore.. To have that mild burning tensity after a work out is a good sign... But you must avoid straining your muscles to much, pain really doesn't ensure gain at all. You just gotta distinguish regular muscle soreness, from other types of pain like a pulled muscle.

If your really feeling the burn, then I'd say skip swimming the next day. You can just give your muscles time to adjust to such usage, and eventually you'll be able to swim the next day w/o any problems. Look up ways to prevent soreness, and cure soreness via a search engine.

What should you do? Err well again I'm no expert, so you could probably ask a trainer a good work out routine. Look at the diagrams on the machines and they'll tell you what muscles it targets. Shoulders, pecs, upper back etc.

BTW, I'm not a vegan, don't know if that matters.