Its a waste to spend hours in the gym but not provide your body with what it needs for muscle growth, the goal is to provide your body with a constant supply of protein for rebuilding torn-down muscles. Just having a big protein shake after working out and then eating crud the other 23hrs is a waste of your time in the gym. Working out damages your muscles and protein is needed to repair them, this takes many days. Since the human body isn't very good at storing protein, you need to consume protein constantly not just one big dose at dinner or after working out. Five to seven small, well balanced meals a day is key to building muscles! Some people think that on days they don't lift weights they can eat poorly - WRONG. If you have had an intense workout in the last 2 days then you need to make sure you eat your 5-6 well balanced meals. If your muscles are sore then they are being rebuilt and need protein, soreness is a good reminder to eat!"~Scoobys home workouts"