Im doing purs routine, minus squats (i know, i know), but with deadlifts. on a variation of his diet - heres the stats after inputting it all into fitday (this includes PWO shake, which i dont have on non workout days) my breakfast varies from purs recommended.. i know, i know. I take no eggs or protein powder, just a bowl of nutri grain and all bran.. stats all there though. Now ive read the stickies (brolyhost shouldnt still be up ther right?), and im still not finding enough information about p/f/c ratios etc.. anyway heres me im about 5'11'', and weigh about 85kg (about 185lbs) (this includes a bit of a gut my goals.... well, just for the time being im happy putting on bulk. Im not after vascularity (!), i would just like a more solid build. ive made some solid gains in the past few months, even though i know my diet is weak (not enough of everything) - so it that what you guys would just recommend? a shake for breakfast (along with my current breakfast), even on non workoutdays? snacking on more tins of tuna? easy enough, but thers always the matter of p/f/c ratio that im really unsure of. thanks for reading, any help woudl be appreciated... im off to be now but ill be able to check soon!