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This is diet used by the majority of all bodybuilders, professional or not out there. The idea is to keep the metabolism continiously absorbing nutrients from food throughout the day, rather then gorging ineffeciently on three huge meals.
The exact details beyond the design of 5-7 smaller meals taken at 2-3 hour intervals depends on your goals: whether you're looking to lose weight or gain mass.
personally, I've been on a bulking diet made in this manner for a while now. And if thats your goal, realistically eating large amounts of calories (3500 for me) in 3 meals is just impossible. And the only real problems I've found with this diet is having to make so many meals a day. But if you have a good diet plan put together, its simple to just cook up everything in the morning and eat it pre-made during the day.
And as for shakes, if you're looking fora meal replacement, why not just make your own? Milk, oats, whey protein, flax seed oil, the list goes on. You can easily duplicate the nutritional claims on most liquid meal replacements fora fraction of the cost.
oh and as a final word of advice, for your cheat day, don't totally flip out and destroy an entire weeks worth of work. The point of these days is to provide a mental break. Physically, there is no need to go overboard. So instead of gorging on a Big Mac, just fry up a lean steak and make your own. Everything within moderation, as they say.
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