I work out every other day, and do cardio in between, with 1 or 2 days rest in a week.
My work out program:
1.5 km treadmill Row machine: 2x10 Chest machine: 2x10 Leg Press: 2x10 Back Extension: 2x10 Torso Extension: 2x10 TRX Rowing: 3x10 TRX Push up: 3x10 Russian Twist: 3x10 Leg lift: 3x10 Pull ups (As many as I can) Dips (As many as I can)
My average daily diet consists of 3 meals per day:
Morning: 200ml milk, scrambled egg, and a banana
Lunch: Chicken breast / Fish + boiled vegetables such as broccoli, cauliflower, or potatoes
Afternoon Snack: Apple
Dinner: 2 whole eggs, vegetables, and cheese
My question is whether adding a protein shake to my nutrition, would be of any benefit in my muscle building.
I know that eating more would produce the same effect, but I do not wish to add more food in my diet. I must mention that I am 21 years old, 188 cm and 76 kg, and my aim is to get "toned". Since many people have different definitions of toned, mine is having low body fat and well-defined muscles.