This workout is CRAZY! I started to do this workout twice a week and after a month their was a huge difference in my upper body, but mostly arms. Experiment and see what works for you. I suggest to have your protein within 30 minutes after the workout. Also, one important thing to remember is don't do this workout more than twice a week otherwise you could actually be hurting your results. Getting proper rest is KEY to gaining a lot of muscles. Good Luck!
