Reply To: I Need help with my diet!!
Jimmy, The kilo of chicken is about 300 and I just guessed about 30g per shake and 15g for the nuts.
Gym Junkie, Just be a bit careful when you change things around or you might start losing weight quickly. Your metabolism seems quite high and I think you will have to maintain your calories.
Your theory about the weight gain is spot on and that extra muscle will increase your metabolism and help you get to the 10%.