I use Whey Better Protein and Blitz Pre-Workout from Complete Nutrition. Two protein Shakes (40 gms each), 2 cups of yogurt (12 gms each) and 1 chicken breast a day and then regular food. Amounts to about 170-200 gms of protein each day. I'm at 5'9" and 178 lbs right now at 12 percent body fat. Here are my pics.