hi all i have been lifting for about 3 months i have notice some gains but i want to get some info to maximize my work out well i have been taking whey protein in the moring and night about everyday but it seems i may not need to but i have'nt really focused on the rest of my diet though i hasve found i should i would like some help on what i should eat through a day and so forth any help would be greatful thanks for ur time