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Weight training meals and question about milk Watch

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    Basically Ive been working out for a while now but haven't focused that much on my diet.
    How much milk would you recommend drinking a day? Should I just mix it with my protein shakes?
    Can you give me any good meals for someone who wants to gain muscle and weight. Good stuff to have for breakfast, lunch and supper. Im a vegetarian so this will obviously limit what I can eat.
    BTW I know that you cant just put on muscle by eating.
    Thanks in advance
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    5 litres
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    A cows worth
 
 
 
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