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before my shower and brekkie first thing in the morning, ill take a whey protein (HP100)
through the day, ill have a gainer (Dyamtize mega gainer), 3 times a day
when i dieted for comp i didn't use a protein shake or supplement.
although in off season (so to speak) i usually smash 2-3 shakes a day, 1 with brekky in the morning and 1 after training....and 1 if im feeling a bit peckish during the day...