I have one shake a day. Whey in water, 50g protein. I am still dialing in what makes sense for me diet-wise since I am so new to gear. I am pursuing the holy grail: to put on muscle, whilst losing fat. I don't need a six-pack ("that's what you think", says The Wife), a 4-pack will suffice. Def want bigger arms, chest, back, shoulders, quads, hams, calves ("damn right" -- Wife).