shakes in place of some meals?

lightspeed

Hi i am 23 year old male, 5 foot 5 and weight 140lbs. I want to bulk up and im really dedicated and determined. I have been hitting the gym hard 3 to 4 times a week but i have been doing a lot of reserach and trying to get the nutrition end of it right. I never have breakfast as i have no appetite in the morning and im up at 6:00 am every morning so no time for it really. I have a sandwich at noon and i dont be hungry to about 4:00 pm, get dinner and wont be hungry till about 9:00 pm. So i have been eating the same but also taking protein shakes about 4 times a day.
im using optimum nutrition whey gold for protein which i find is fantastic and tastes great but from what i read i need a certain amout of carbs and fats. so im puttting about 60 grams of oats for carbs and taking a 15 mls each shake of udos choice for fats which aint cheap at €26 for a 500ml bottle but not sure where else i can get my fats from? I know people are going to say you should not replace you meals with shakes but im not im still eating about the same and i cant see what nutrients are in actual food that are not in shakes? I have the protein,carbs and fats sorted and they are full of amino acids and vitamins.
So any advice ?
Thanks

Inspector Coptoor

if you're going for 5-6 meals per day, 3 of those meals CAN be whey shakes and maybe a handful of nuts (cashews for example are high in fats if thats what you're looking for).

other than that, your other meals should be the normal breakfast, lunch and dinner.

I would say to slowly start weaning yourself into eating breakfast, even if you just start off with a whey shake with a scoop of oats first thing in the morning.
breakfast is important like.
saying you've no time for brekkie when you all you have to do is throw a scoop of whey and a scoop reddy brek or something into a shaker and away you go.

one important thing to remember is fibre, you need fibre in the diet to keep your large intestine healthy etc.

also, try to eat/drink a meal every 3 hours or so.
so you should perhaps be eating at:
6 am
9am
midday
3pm
6pm
9pm

have a whey shake before bed with milk, all other shakes should prob be mixed with water.

lightspeed

thanks for the advice. I have my first shake at 8:00 am and then another at 11:00am and lunch break at noon have a small wrap with coleslaw ,cheese and ham and a bannana but might change this to something else. I have another shake at 2:30pm and a then a 4th shake at 4:30pm. i just started with the oats and not sure if i can use udos in work as i could put it in the shake before i go to work but read how udos choice oil has to be kept in a fridge and will go rancid if it gtes warm throughout the day. Am i right or should i be alright to bring 3 shake to work with udos in each?
Also is their much fibre in oats? are oats ok to take just in the shake dry as the mother is convinced it will upset my stomach but i reckon it should be fine?
Thanks

Inspector Coptoor

yeah, Udos has to be kept in the fridge.
H & B do a similar product a bit cheaper.

Prob no need to have udos in each shake like.
maybe leave it in the fridge at home and have one in the morning with udos and another in the evening.

yeah, no harm to have the oats with they whey and 400ml of low fat milk.
give a shake and chow it down.
not the nicest texture of stuff to be consuming but has to be done.
It never upset my stomach in the past.

lightspeed

regarding the fats though is their anywhere else i can get get quality fat sources ? As correct me if im wrong but dont i need a certain amount of fats just like carbs and protein each shake/meal.
Also do i have to use milk andnot just water? i prefer the water as its easier to get down and also with all that protein i have read that its not good for your kidneys and u need to drink lots of water so i figureits safer to have with water.
I know the milk would help add more fat and calories but i think its saturated fat. at 140 lbs can you tell me how many grams of protein ,carbs and fats i should have per day?
Thanks

Inspector Coptoor

you dont need fat or carbs in every meal
as long as you get them in at some stage during the day you'll be grand like.
the body will even it out throughout the day.

as for how much protein, shoot for 1 - 1.5g of protein per lb of bodyweight.

I wouldnt be as sure about the fats and carbs

read the sticky threads on nutrition at the top of the page, thats what they are there for.