2 scoops syntha 6 with 12 oz water, 2 cartons of flavored lowfat yogurt, 5 grams creatine and maybe 10 grams bcaa powder. Thats 56 grams of protein and about 105 carbs.
20 grams whey right after working out, then when i get home if im cuttin i eat 8-10 oz meat with a bunch of greens, if im looking for size ill eat some source of protien with some kind of complex carb...like chicken or beef or turkey with beans or ezekile bread or oats