Eat more protein; your diet is almost all carbs the way it is now. The only time you are really getting any significant amount of protein is in your postworkout meal, because of the protein shake. Do you not eat meat? You should be eating some source of protein with every meal, and one cup milk is not enough to be considered a real protein source, as it only provides 8g protein. Use chicken, tuna, beef, eggwhites, cottage cheese, etc. as your protein sources.
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