Shoulder aside, my food is one thing I have 100% control over, and I'm going to use that to my advantage ;-)
What kind of dietary tweaks am I making? You'll see less greek yogurt (boo!), and more protein pudding (yay!). Less granola, more veggies. Less fruit, more veggies. About the same protein, maybe smaller portions. Beginning next week, no evening starchy carb unless it's following exercise/workout. My fats are also changing, typically I put 2 Tbsp ground flax in my oatmeal - that's now 1 Tbsp, with more fat throughout the day. Minor changes make big differences. I doubt very much I'll need to reduce my calories, but will monitor my progress and do it if I need to.
Protein Pudding Taste-Off. I later tested other brands, including Champion. While none resulted in the thick creamy pudding the Beverly powder does, the Champion was by far the best runner up - creating a thick fudgy mixture that will hit any chocolate craving ;-) It's like licking fudge sauce from a spoon. Seriously! With whatever protein powder you use, the trick is to only add liquid until your mixture turns thick, then chill it several hours. However, I must point out something... if you do not like the way your protein powder tastes, you will not like it in a protein powder pudding. Lol. (and really, if you don't like the way your powder tastes, get a new one! Life's too short to eat sucky food!)
If you're using the Beverly International UMP, this is my recipe, with any other powder, remember to add only enough liquid to thicken it, then blend well and chill.
Protein Powder Pudding Recipe
3/4 cup chocolate unsweetened almond milk
1 1/2 scoop chocolate Beverly UMP
* 1 tsp - 1 Tbsp nut butter (I like almond) - optional
Blend well (I use a Magic Bullet) until smooth. Pour into container and chill several hours.
If you're not already following my daily cooler, you might check it out. I find, in my experience, that seeing helps me understand. The photos, along with descriptions can help show you what clean eating looks like. You can find my daily pictures here: http://recipeforfitness.com/todays_cooler.html