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1gr protein = 4 cals
1gr carb = 4 cals
1gr fat = 9 cals

It's pretty easy to see where your calories are coming from if you can remember that. Most protein powders have 20-25gr of protein per scoop...which is around 80-100 calories from protein. It depends on the size of the scoop also...but if yours has 26gr of protein, then you're getting about 104 cals from protein. So the other 150 calories are from fat or carbs. Probably both. Fat slows the digestion of protein, so in my post workout shakes, I use a lower fat milk. Before bed, I mix casein and whole milk.

There are 26 grams in each scoop of the current protein powder I have along with the 256 calories. I never even thought to mix oatmeal and pb in the shake. I'll start doing that immediately. Do you only drink the shake in the morning for breakfast? Is the standard Jiff PB ok to mix in the shake? I don't have any natty pb. How long is the window to take the protein after the workout? I live about 5 minutes from work and drive straight home after. So I would say I drink my shake about 15 minutes after my workout. Is that ok? If that's the case should I just wait and take my creatine pills when I get home?

There are 26 grams in each scoop of the current protein powder I have along with the 256 calories. I never even thought to mix oatmeal and pb in the shake. I'll start doing that immediately. Do you only drink the shake in the morning for breakfast? Is the standard Jiff PB ok to mix in the shake? I don't have any natty pb. How long is the window to take the protein after the workout? I live about 5 minutes from work and drive straight home after. So I would say I drink my shake about 15 minutes after my workout. Is that ok? If that's the case should I just wait and take my creatine pills when I get home?

How many grams of carbs are in the shake?

Jiff is fine to add to the shake. And make sure to blend everything...it makes a world of difference. Eric kind of trumped me when I advised someone to use natty pb. Apparently there is a negligible amount of trans fats in pb, so don't worry. I only have the shake at breakfast although I suppose it would be fine any time of day. It might be a good choice at night also.

I believe that the generally accepted period of time after a workout when nutrient intake is super high is 30 minutes. So take it within 30 minutes after the workout if you can. I would just take the creatine pills with the shake if you already have some sugar in the shake. Most pre made mixes with creatine monohydrate and sugar contain at least 30gr of sugar if that gives you an idea...although a little less would probably be okay.

I started last night with the PB in the shake...it actually tastes pretty good blended up with the chocolate. So after workouts i'm going to have a shake with two scoops of PB and two scoops of protein powder along with my creatine all mixed up. In the morning I'm going to have a shake with one scoop of protein and one scoop of PB. And i'm going to go pick up some protein bars for mid morning and mid afternoon snacks, either that or those TLC kashi granola bars i've been eating. Lunch will stay the same (since i'm at a caferteria) i'll either have a pasta dish or a turkey burger on wheat. Dinner will be a can of tuna or turkey burger with brown rice or chicken breast and brown rice. Snack before bed will be can of tuna.
Also, i forgot i'm going to pick up some oatmeal to mix in both the morning and post workout shake. Thanks for the hints guys!!!! Do you think this will be enough clean food to help me gain mass?? Along with the supps i'm already taking + sticking to this diet, is there anything else you'd recommend as a supplement that would be good for me to gain muscle mass? Just weighed myself and i'm 185 now but that was before lunch. If, at 6'2'' I can get to 200 lean muscle lbs i should be happy with the results....thanks in advance!

I think if you eat as much as you can and stay away from sugar and salty snacks that will help minimize fat gains while putting on size.

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You should not be using pb in your post workout shake, pb has a lot of fat, which will slow digestion of both carbs and protien post workout.

If your going to use pb, I would suggest that for your morning shake, or other meal replacement shakes, but not pre or post. As for the type, I would use what you have, but switch to natty when your done with it. It isnt so much a trans-fat issue, as it is a sugar issue. Pb like jiff adds a decent amount of sugar to make it sweet, IMO natty is sweet enough as is, and you dont need the added sugar.

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Ok i'll stick to the PB in the shake for morning only. I purchased a new creatine today...here's the link..(http://www.ezpricematch.com/viewitem...622)..it's supposed to be pretty good stuff and for 40 bucks 5 grams a day it will last almost 3 months. It says you don't need to load with it. I've also heard the body can only process up to 5 grams of creatine per day so loading is pointless. I'm planning on taking 5 grams a day M-F and giving my body a break from it on the weekends. I think it should be a lot better than the weider mono capsules i've been taking. Hopefully with the good diet we've been discussing, protein shakes, and new creatine i'll begin to see results i'm wanting. Are there any other suggestions for any other supps to take that would work good for me?

Try to stay away from MHP. It's wayyyy over priced. 25 servings for $41.50 + shipping isn't good...

http://www.nutraplanet.com/product/n...te-1-kilo.html
At 5 gr of creatine per serving, that would be 200 servings....for $12.99 + shipping.

^^ yeah shit, 13 bucks a kilo, thats stupid cheap.