oh, and btw gainers = ****. there's no way in hell you could get me to use those again. chicken, beef, and flounder for protein. oats, brown rice, and sweet potatoes for carbs should cover most of your macros. I personally think I get enough fat from the beef and flounder so I don't add any nuts, but that's just me. 1 serving of fruit, and green veggies will go a long way too. look into post workout carbs too "maltodextrin/dextrose" blend is my favorite, and 40$ worth will last you about 6 months if you know where to shop.