Cheers for the info guys. You actually got the age right joey tho the height is a bit less, but anyway i would probs come under the very active category then seeing as i work in a constant moving/lifting role at work and play footy (aussie version) on the weekend. I was thinking that 5k in calories was a bit much, so 4k i should aim for then.

Main goal is to bulk up alot, so i'll look at adding those foods with the drink, but wouldnt the oil and milk not blend well? Worth a try i guess.