firstly try not to make your diet to complicated otherewise you’ll never stick to it. You should be taking a couple of grmms of protein per kilo of lean body weigt.

Supplimenting is what it says it is a suppliment to your diet. You should be trying to ingest good quality lean protein with every meal. 5 -6 meals a day.

The most uncomplicated way to break these down is to still think breakfast dinner and tea, where you be taking fist size portions of protein and low glycemic carbs along with double size veg or salad. In between these you should snack also with quality protein. Suppliment before and after training if you can before with whey and after with whey and fast digesting carbs.

In terms of whey with milk……research shows that when you add whey with milk it becomes slow digesting and can help when taken at night to stop muscle catabolism. From a personal point of i rarely take this at night as I dont need to this is more for more experienced body builders, just an opinion, remember protein is also calorific and if you are also trying to get ripped for hoiday you need to take this on board for your total calorie intake. Also watch carb intake late in the day

good luck mate…..oh and cut the quavers out…

1. Eat Every 2-3 Hours, No Matter What!
2. Eat Lean Protein With Every Meal
3. Ingest Vegetables And/Or Fruit Every Time You Eat
4. Save “Starchy” Carbs For After You Train
5. Eat Fat- There are three types of fat — saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health and even help you lose fat.