To follow up on what was said, a shake is great first thing in the AM and immediately PWO when your body is starving for the aminos. Other than that if you can reach your protein needs through whole foods (25-30% of your total calories) then I wouldn't do any other shakes. I would also revisit your training split. Your muscle groupings are a bit odd and there is no need to train chest and bis twice a week. That won't help them grow, it will overtrain them, which will actually hinder growth (presuming you are natural). Why would you train those two body parts twice but nothing else? Also, if you're looking to gain muscle, best to drop the cardio. -EK