Yeah, good post hrdgain. And Rory, I should probably use fitday, too.

On the post workout shake I agree with hrdgain. However, the way you've described yourself I would say you could easily do a bit more carbs post workout. I don't know your bf% but I take it it's pretty low. I think you could easily do around 70 grams carbs and keep the protein around 35 grams like hrdgain said. Only in water. Probably about a liter.

If you're going to do that many carbs I would use half dextrose and half maltodextrin, or you can use one of the RTD recovery drinks that typically have a similar mixture. Don't skip the protein (whey) it's just as important as the carbs pwo, in my opinion.

I take in around 80 to 85 grams carbs pwo myself and never gain any fat since I'm high metabolism like you. I've exceeded that on occasion.

BTW, your energy levels should remain farly constant while consuming the shake. In other words if you get real sleepy or something that's a clue to cut back on carbs.

This is all assuming your doing a serious routine that is at least a half body split or something. Really taxing several major muscle groups. You cant do a shake like that after a couple sets of bicep curls, obviously