Most of dieticians are behind with research and still think that the only way to build muscle is having 6 or more meals , eating only bro foods and taking shakes.
Most of times you'll do better by...
If you dont like the idea of count macros everyday you could always calculate the macros for one or few meal plans and eat the same stuff everyday, boring as **** but could work for you.
You don't need a shake or care much about what you eat after workout, those are all myths made by companies to sell suplements , eat what you want is just personal preference
What really matters is...
you just gave us food names, we need your TDEE, macro targets, and macros from your food to give you any good advice
the only thing I could tell you is that you waste a lot of money in BCAAs and...
