Theres a lot to building body mass Protein is the most important aspect of it...when u workout ur muscles endure slight tears in which protein helps repair n in turn ur muscles get bigger as a response to the exercises you need a LOT of calories and protein to gain weight.....you'll need 1 gram of protein per lb of body weight....calories dep on ur height n weight....i'm not very big myself...but given my height (5'7) & weight (164) I need a little over 3300 a day If ur tryna lose weight simply take in less calories
use higher power whey.....easily the cheapest but yet u get more whey per serving than the most popular & noted of brands... 5 pounds for about 30 bucks after shipping....about as good a value as you'll get
EAS Premium Protein is a very good shake. It's a tri-blend of whey, soy and casein proteins. The three proteins are released in your system at different times during the day so you get a consistent supply for your body. The key is you need 2-3 grams of protein for every pound you weigh. So being that you are 135 pounds you should take between 270 and 405 grams of protein every day. That includes the protein you get from your meals as well.
I'm into strength training and I take only 190-200 g a day (include shakes and general meals) and that's a lot. 400 g (about 2 chicken worth) is nonsense unless you are the Hulk. At 135lbs she needs about 80 to100 g a day and that if she is really training hard. 0.8 g per pound makes more sense. 1-1.5g for hardcore bodybuilders. Cheap advertising by the way.