[adonis]

The other option if you wanted to stay away from carbs but get a similar response would be to add 5-10grams of BCAA's to your shake in addition to what ever is already in the product.

They can provide a similar insulin response as the carbs, and there for speed up delivery of the proteins to the muscles.

I agree with 200grams being a bit high for maintenance levels.

Generally I will advocate in a maintenance diet : 200lbs male

Calories: Bodyweight in lbs x 12.5-13cals = 2500-2600calories

Protein: Bodyweight in lbs x 0.75-0.85grams = 150-170grams protein or 600-680calories

Carbs: Bodyweight in lbs x 1.0-1.25grams = 200-250 grams carbs or 800-1000calories

Fats: Remainder of calories - fish oil calories

Fish oil should be 500mg-1gram per 10lbs of body weight = 10-20grams or 90-180 calories

So if you have .85protein, 1.25carbs, and 20grams fish oil it would leave you with 77grams of fat to come from other sources.