2 scoops protein
table spoon of PB
There you go there is your gainer shake right there.
Have a meal about an hour before you hit the gym and a simple shake right before you walk out the door. Why? The nutrients from that meal and shake will be broken down and used to replenish your muscles RIGHT after your workout. The notion that your POST workout meal and shake are most important is a myth, since the nutrients indested from the POST meals won't be digested and absorbed for well over an hour.
And don't skip on the yolk, some of the most important nutrients are located in the egg yolk.
2x scoops of protein mixed with some simple carbs (anything with decent amount of sugar) you can throw in the BCAA's too
now have your meal
By real food will make your grow, don't fall into the notion that supplements is the way to go. Make sure to eat plenty of real food.
You can detect right away those that are going to be shaky, and that will fall behind and those that are very hungry, and that hunger you will have to develop. You gotta create a goal for yourself whatever that may be, a short term goal and a long term goal and you gotta go after that. And if you donít see it, and if you donít believe it, who else will?