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Hey Mannie,

First off, welcome to WB - glad to have you.

You can benefit from basic supplements - such as a multivitamin and 100% whey protein powder - right away. They can be a good, convenient way for you to control your dietary intake of certain essential nutrients.

A protein shake isn't a necessity. Just view it as a tool to make things easier. While you can get the same nutrient content from whole food sources, a protein shake can be a really convenient and quick snack or post-workout meal when a solid meal of equal calories and nutritional value can't be prepared. If you've got a hectic schedule, this is your best friend.

Always ALWAYS warm up before exercise and cool down after exercise. This ensures you ease your body in and out of intense activity and helps prevent injury.

There's no simple answer for the "how much should I eat in a day" question. It all depends on different variables, such as your activity level and basal metabolic rate. However, I'd recommend getting at least 1700 calories per day to ensure proper bodily function. If you're trying to gain lean mass, I'd recommend much more than this, as you'll need to consume more calories than you burn.

I wouldn't ever recommend staying up all night from a fitness standpoint. If you must, you must, but it's not going to be conducive to your goals ever. The more rest you can get on a day like this, the better off you'll be, but you'll still be hurting from it.

Your diet as listed looks decent. However, most people are guilty of over-estimating how healthy their intake is on a typical day. For your own reference, log every single thing you eat on a specific day. Every bite counts. Don't exclude something because you "don't usually eat it". Use it and make notes on what to improve.

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Travis Steffen

WorkoutBOX Team
Where online fitness is simple