RE: What shakes and meals should i have to gain mass
prawns, tofu(no fat versions), tempeh, soya mince,legumes, beans, cheese(low fat)and thats all of the basics i guess. as for improvements in mass, i guess yes u'll see a small improvement in mass, but personally i feel that u shouldn't think of it as an immediate thing cos its not. think bout the gains u make in the perspective of the gains u'll make in like 4 months or so. above all eat LARGE, as teens we have high metabolisms so we need to eat alot, if ur stomach can handle it, try an drink bout 1-2 litres of milk with skim milk powder a day, and alot of banana's, couple that with a good training regime which allows ur body to have plenty of rest, u'll make amazing gains.