Join Date: Mar 2008
Location: Water-boarding some liberals...
I'm assuming that you are trying to gain weight since you are using a high calorie protein shake. If you are trying to gain mass, and not too picky about gaining a few pounds of fat, then go for 2 grams of protein and 2 grams of carbs for whatever your body weight is at this time. If you are going for lean gains and want to minimize the fat gains, go for 2 grams of protein and 1.5 grams of carbs for every pound that you weigh.
My weight fluctuates between 170-175 depending on how much I eat/drink throughout the day. I try to average about 340-360 grams of protein and about 300-330 grams of carbs. My calorie intake is around 3300 for days that I don't go to the gym and about 3800 on days that I do work out.
Also keep in mind that everyone's calorie needs are different. If you are interested, I can post a formula to help you determine your own personal intake needs in order for you make clean gains.