aight,here is a tidbit,read up t-mag carb roundtable, pt1 As for the shakes.... there is only so much you can take in at a time... my shakes, 50-60g pro 100-120g carb.. so just protien isolates, i got a sac, and add ground oats. thats it, inexpensive, it will mix with anything, and you can add any optional supps.
I will not be seen in a gnc checkin out anything. they are wicked expensive in my book. BN is leaps and bounds better... go ahead and try some out, maybe youll like the flavor, but you will find out quick how expensive it is to keep taking it if you buy the mixes.