First you will want to know how far out from a meet you are so you can write up a chart of how much protein to take up to the event or if you have a goal of how much lean body weight to gain by a certain date .For example lets say me phil harrington dec 2003 month protein was at 192 grams of protein a day. 2 scoops of at large protein 48 grams ,and 2 cups of low fat milk 16 grams which is 64 grams of protein a shake. x 3 shakes is 192 a day. jan 2004 month protein was at 320 grams of protein a day.2 scoops of at large protein 48 grams ,and 2 cups of low fat milk 16 grams which is 64 grams of protein a shake but this time x 5 shakes is 320 a day now you are taking some protein in large amounts also you have to know that my body weight is only at 190 to 195 and will be lifting at the aronld classic at 181 bw alot of protein not counting food that i eat either. feb 2004 month protein will be at 448 grams of protein a day. same amount of scoops and milk as above but this time x 7 shakes a day is 448 a day not counting food again. as you can see each month i added 2 shakes to the plain on paper so by body can adjust to that much protein in 1 day never start out with to much in one day and keep each shake at around 64 grams so you want be wasting protein and the key to drinking more shakes in a day is only 2 cups of milk so you want be so full. i hope this helps if some one needs a detail plain i can be reached on this web site let me know. phil harrington 181 wpo powerlifter.