Many young people make the mistake of having too many protein shakes when trying to add muscle mass. We always recommend eating solid food to get solid. Protein shakes are digested too quickly and can lead to some health issues if used to often as meal substitutes. They also spike insulin which can slow down the loss of body fat. The only time we recommend having a protein shake is post-workout and we also individualise the amounts and types of protein sources used as much as possible. When it comes to supplementing with protein shakes it is important you use a quality brand. We use whey protein that comes from grass-fed cows in New Zealand so we know that we are using a product that is beneficial. Many of the proteins that you can buy in a store use poor quality sources and have added sugars, flavours, etc. which can be detrimental to health.
When it comes to nutrition, it is important to follow your plan so that effective changes can be made. Dietary changes need to be made quite regularly to continue making gains but if you aren't following the plan or if you aren't reporting the correct information, any changes made could actually take you off track. There is no perfect diet just as there is no perfect training program. You must constantly change things and make the body adapt.