Well, Im taking steps to figure out how much my current calorie intake by recording what Im eating each day and how much of each. I like the "Fit Day" program as it has everything I've needed so far and specs for each food. I think by doing this, I can fill in or take out certain areas that I lack or surplus in.

I can definitely take a shake before and after a workout. After my workout, I head to lunch (only a couple block away, Dining Center). Should I take my protein shake with my lunch? With water or milk?