Protein?

You need to be eating more as well as taking extra protein. Whey is the best protein to take, although you can get anabolic protein and BCAA's are a good method of getting a boost pre and post-workout. Eating more protein packed food e.g. chicken, fish, eggs, nuts and various seeds will help you get to your goal. Lift heavier, but with less reps to get mass.

 

what are your meals normally like and how often are you eating? your body should be taking about 1g of protein / 1-2 lbs to keep it in an anabolic state. Also as your BMI changes so will the intake your body needs depending on what you are trying to do. Personally I do 3x shakes a day but it does get expensive and i use a blend of fast and slow acting proteins. Also I WOULD NOT COUNT A SHAKE AS A MEAL get that out of your head and eat something with it even if it's a banana or oatmeal

 

You want small meals throughout the day for sure. With high card and protein and make sure you hydrate and stop drinking alcohol if you do.

 

Well protein powder is not needed , it doesnt give any difference you just eat or drink powder.

 

You can use protein shakes when you cannot eat and after gym