I'm 30 years old, 5' 10" and 185 lbs and calculated at 15% B.F. I have eaten whatever sounded good (candy, McDonalds, Ice cream....) untill about 2 weeks ago and then changed my diet completely around for ever now and started body building. This is my diet now...

Breakfeast - Bowl of oatmeal, egg sandwich on W. W.

Workout - Large gatorade and water

Post workout - Tuan Sandwich on W.W. ,Yougurt

Snack - Peanut butter @ 100% fruit Jelly (just 1 tbsp.) on W.W.

Dinner - Meat (Chicken and brown rice, STeak or Fish), veggies, potatoe (sweet or Red)

Snack - Bowl of total honey clusters w/ F.F milk

I also just picked up a big container of Whey Protein. When should I have my shakes? 1 with breakfeast and one post workout?