Evening everybody. I'm curious as to whether or not there's anybody that uses milk instead of water in their protein shakes. It adds an extra 9g protein per 4oz, 13g carbs, and no fat - 90 calories in all. I'm asking because I'm currently going to try it this week. I drink 3 shakes a day - two meal replacements (one between breakfast and lunch, one between lunch and the workout. The workout one is about 1.25 hours before my workout), and one immediately after my workout. I figure the extra protein has to help, I'm sure I could use more calcium, and the additional calories aren't significant enough in the grand scheme of things anyways. I've decided that with winter coming along, I'm going to get a little bit bigger. I'm not going to "bulk up" per se, but I am going to increase my caloric intake/protein intake and this seemed a simple way to do so. My day, as far as nutrition goes, goes like this: 1,990 calories 40g fat 190g carbs (lots of whole grain) 218g protein This is before dinner. Dinner is always healthy, but it changes every day so I've got to be a little bit more flexible with that. I'd say an average dinner is between 600-800 calories and always features a lean meat. Couple that with the casein before bed (1 scoop ON Gold Standard), and I'm right around 300g protein for the day. I'm 6'0", 195 lbs. Not looking to get huge or anything, but I definitely want to put on muscle. My goal from the beginning has always been to just get in better shape - lean out, get stronger, etc. etc. Just generally be more athletic and better looking. Any opinions? I'm not as hard-core as some of you guys, but I've learned a hell of a lot lurking around here. Thanks in advance.