Hit your daily calories everyday, hit the gym consistently, and show some patience. It will come. if you push too much your just gonna put on too much fat.
ive used a lot of xtend and i can tell you i dont notice a difference between 3 and 4 scoops during workouts. 2 i do though. 3 scoops intra seems like the perfect price/performance dosage.
It doesnt matter how often you eat. It's total calories that matter, concentrate on that and you'll see results for sure. Your strength will skyrocket as well if your consistently hitting your daily...
depends what your goals are. if your trying to hit high calorie levels then whole milk fits in nicely. probably too many cals if you were cutting though.
just make sure your hitting your calorie/protein levels and the rest seems to fill itself in pretty well if your eating reasonably clean. No need to eat the same thing over and over. your carb/fat...