I am ONE HUNDRED PERCENT with Achilles here. Frequent smaller portions throughout the day to keep the metabolism burning is the most effective way. I am on 6 meals per day now which consists of eggs, tuna, turkey, red meat before bed, rice, and broccoli. I am less fat now than when I was eating less frequently. Larger meals less frequently during the day will ALWAYS be inferior. I use protein shakes immediately after my training sessions. That is it. They are not a staple and ONLY a supplement. If you are using protein shakes to hit your macros daily for protein intake because you are skipping whole food options you are doing it all wrong in my opinion.