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Protein shakes

Hey i havent been to my dr in almost a year because i lost my job and am now workiny under the table so i have no isnurance. Ive been trying to wing it. I had my surgery 2 years ago and lost about 90 lbs but have had some weight gains. Im always trying to eat healthy butnim confuses now how much Protein i should consume. Like shoulf a Protein shake be a meal at this point or just extra protein? Also if im working out how much protein should i consume? Any suggestions r greatly appreciated.

Edited by jimhead4866

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