Listen and learn:
1 cup skim milk(10g carbs, 10g protein)
1 cup pastuerized egg whites(25g protein)
1 whole raw omega egg(4.5g fat, 6g protein)
1 scoop of whey[full spectrum](25g protein)
1 Banana(50g carbs)
Drink that shake immediately post-workout and then consume the following 1.5 hours later:
6oz chicken breast + 6oz steak(top round, grass fed)[cooked on grill or in pan]
1 large Yam or 50g brown rice
Mixed vegetables
Stop eating sugar and powder, provide your body with the NUTRIENT DENSE calories that it needs for optimum GROWTH! DITCH THE POWDER!! Obtain your carbs from mixed NATURAL sources! WATCH YOUR BODY CHANGE!