Shakes are good and convenient but eating whole food is best so that your body can use it as fuel and keep your metabolism running. I like to drink whey as soon as I wake up and do what I have to do. (Taking a early morning dump) then I'll make a bowl of regular oatmeal with cinnamon, 2 egg whites and 2 whole eggs using coconut oil and ground pepper with braggs amino acid. And a serving of cottage cheese... Then I usually hit the gym within the hour but before that I will have an apple with some raw nuts with skin... Then after the gym I usually eat chicken breast with a cup of Swiss char and a red potatoe with skin... So what trying to say is eat and eat often. Never let your body go hungry and if you are hungry and have limited time drink a shake but make sure you eat whole food within an hour of that shake... Good luck pal oh and look up 5x5 it'll get you stronger in no time..

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