If you want a good protien shake.. get amplify I drink 2 a day.. It tatse soo good and only has 3 grams of sugar and 4 carbs, but 20 grams of protien. Strawberry is so good. also tuna and hot suace great source of protien. Get a good multi vitamin, add fish oil if it doesnt include it. and always watch portion sizes. Ephedra is not bad.. just dont over do it. Also, drink plenty of water!