I noticed the effects on my dreams as well, but you can't take ZMA with calcium (like with milk or a multi-vitamin) because calcium interferes with the absorption of magnesium. So if you take both...
My stats were nearly identical when I was your age. A lot of people hate hearing this, but the most important thing you can do is eat a high protein diet. Shoot for 1 gram of protein per pound of...
I have used creatine more than once, and I can tell you that it will most likely add some size to your arms; however, it will add size everywhere else too. The majority of this extra size is a result...