on if i'm dieting or trying to bulk up. I always get 1.5-2 grams per pound of body weight. I don't get more than 1/3-1/2 from shakes though. Therest from whole foods.
zero protein from shakes...50g from whole food every meal, then 25g from LBA in between each meal...i don't add it up anymore, just eat when hungry that's all that matters right now.
I stay around 300-350 grams per day, staying above 1.5g per pound of LBM.
But I try to eat the more real foods as I can, however I don't go over 100g of shakes per day.