I used to consume 2 protein shakes and 1 high calorie/protein weight gainer shake a day. I now altered my diet to contain primarily whole foods. I nly have 1 protein shake a day now and that is PWO. My old breakfast used to be a little bowl of cereal+ portein shake. Now it is 3 whole eggs, about 1/4 lb chicken, 2 slices whole-grain toast, and a glass of milk. My new whole food rich diet seems to give me more enegy, strength, and a greater muscle to fat ratio. I have heard whole foods are better for growth is this true? I actually get more protein/ less fat....with a slight reduction in calories...from my new diet. are whole foods for growth? i know a calorie is a calorie...but which is beter?