i eat protein within 20mins of finishing a workout, only currentley on 45k but been going it for 3weeks, due to my size 19st i tend to eat around 40grams of of protein normally a tin of tuna mixed with mayo on a jacket spud or a chicken breast with a little pasta.

around 35 grams of protein in a tin of tuna, 45 in a chicken breast, dry roasted nuts are a better alternative than salted, all the shakes souldn't really be needed until after a 3 month period as your muscles are just getting used to being used.