I don't rely on protein shake too much. That's why I only take it for post workout and only 1 1/2 scoop at most.

I think I have about 200gram of protein daily including protein shake. I think so.

10 egg whites = 50g
2 chicken breast = 100g
1 protein shake = 40g
Milk = 15g

Yea, about there.

I think most of the guys in the gym have protein shake for pre and post workout, afterthat they eat crap food at mamak or kopitiam. That is the reason why they are still not growing. Relying on protein shake only. And each serving they put in 3 scoops of whey, wasting.