none any more, they make me fluffy well, actually all the food i eat makes me fluffy and they just add in more calories. if i ever get on top of my diet and macros i might go back to them. i have a pantry full of it.
Make a big one in the morning. That's all. However, it is 1400 cals, 146g pro, 153g carbs and 15g fat. Milk, whey, oats, bananas. Sometimes I'll throw in some PB. I drink it in 2-3 settings throughout the daytime.
I try to typically get all my calorie intake from whole food. but now that I am bulking I try to throw them in with all my between big meals meals. Or when ever I need to fill in a meal or whatever it takes to get 6000 calories in.