Here's the quick of it. I'm trying to lose around 50 lbs. I hit the gym 6-7 times per week, with about 45min-1h cardio plus 45min for weights. Food wise, I'm trying to eat around 5 meals a day, 3-4 hours inbetween meals, under 500 cal per meal.

My question comes from a supplement for some of those meals. I was taking the Ensure drink before (about 350 cal) with protein and am wondering if it's better to drink a protein shake instead, and if so, which one?

Thanks,
Chimdawg

Hi Chimdawg,

Mate why do you complicate it so much? You don't need a PhD to understand this stuff it's simply calories in calories out. If you are putting on weight then you are eating to much for your activity level.
The three things that determine your caloric requirement are.
1. Basal Metabolic Rate
2.Physical Activity
3.Thermic Effect of Food

You simply move more (burn more calories) consume less calories and you have to lose weight, calories can not be manufactured from thin air. Remember food calories are kilocalories or kilojoules, (calories *4.184).
I'll give you a couple of links to look at

http://health.howstuffworks.com/calorie3.htm

http://health.howstuffworks.com/sports-physiology.htm

I hope this helps you as losing weight is important if you need to.