I have read some of the stuff on PWO shakes and I see there are tons of conflicting information. Some say not to take one, others yes but not so much protein, others yes lots of protein.

I'm currently trying to bulk up. I weigh 172 pounds and about 15.7% body fat.

My meals are as follows

Breakfast: 2 egs and 8 egg whites with 1 cup of oatmeal and 4 slices of multigrain bread.

Snack: 2 scoops of protein (48 grams) and 1 tbl spoon of penut butter, and some Flax Seed oil. 1 oz of almonds

Lunch: 6 oz of chicken and 1 cup of brown rice

Edit: Oh yeah. I also take a multivitamin and some 1000 grams of Magnesium/ calcium. I turned lactose intolerant, stinks because I really liked milk and cheese. I also take ZMA and glutamine (3x a day).
Snack: Same as previous snack

Dinner: 4 oz of lean ground beef, 1 cup of brown rice, and 10 multigrain crackers

Late dinner: Tuna and 10 multigrain crackers.

I know this is not perfect. I will add fruits and veggies in February, I'm super broke right now and I already have this food for the rest of the month. I'm going to substitute the second snack with a steak or something. I don't really like cooked veggies so I'll add them where I can. I'm also going to buy some heavy cream to add to the protein shake because it tastes like crap with Flax seed oil. I'll still keep the flax seed oil but add it to the tuna or something. I"m also thinking of abandoning my 30/40/30 diet and just eat a crapload of clean food, without overdoing it too much on one side.

No, it's not perfect, but I've seen a lot worse! :)

I would definitely add fruit to at least 2 meals, veggies to at least 2 meals as well.

Anyway, what's your question? Should you use postworkout shake? When do you train?

I think the general guidelines for post workout shake is 0.8g of carbs per kg of body weight and 0.4g of protein per kg of body weight. Carbs are supposed to be fast acting like dextrose and protein is supposed to be fast acting like whey.

It depends. Usually I workout in the afternoon about 5:30. That is for my two workouts durning the week. On the weekends I go right after breakfast.

It depends. Usually I workout in the afternoon about 5:30. That is for my two workouts durning the week. On the weekends I go right after breakfast.
On weekdays where does your workout fall, in terms of in between what meals?

For example, is it about an hour after snack 2?

On weekdays where does your workout fall, in terms of in between what meals?

For example, is it about an hour after snack 2?

That is exactly how I do it. One hour after snack 2, usually unless I need to do something and then I move my workout after dinner.

I would eliminate the fats from your pre-workout meal. Take out the peanut butter, almonds and flax oil and replace with oatmeal or sweet potato.

I could do oatmeal twice a day, I don't really like sweet potato