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Message: <blockquote data-quote="Good-Riddance-628" data-source="post: 16540" data-attributes="member: 365"><p>Optimum Nutrition 100% whey double rich chocolate is what I use, get as much as you can from food, chicken breast, tuna, eye of round steaks and very lean ground beef I use 93/7. you intake like said before is in what you trying to accomplish if your trying to bulk you need 2 to 2 1/2 grams of protein per lb of body weight, if you taking shakes I don't take no more then 48grams at a time cause it's a waist your body can only take so much. not all nuts are good to eat the best are Almonds all natural unsalted. I can really get into stuff, but if you have any direct questions let me know. but for me to go any further I need to know your goals</p></blockquote><p></p>