Hi. I decided to gain mass up to 200 lbs, now I am 175 lbs at 5 feet 8 inches height (~80 kg, 173 cm). Anyway Jim, you wrote in book to keep it simple so I think about 4 shakes per day which looks like that:
Oatmeal (crushed) 100g
Cottage Cheese (medium-fat) 100g
Milk (3,2%) 400g
It's 42 protein, 23 fat, 82 carbs and 755 calories.
From 4 shakes it simply gives me about 170 protein, 90 fat, 330 carbs and 3020 calories.
At the breakfast I'll eat 4 eggs with toasts and cup of milk which gives me extra 30 protein, 20 fat, 35 carbs and 500 calories so my daily amout of everything should be about:
Protein - 200g
Fat - 110g
Carbs - 365g
Calories - ~3500
Is that have any sense in your opinion?