Is protein powder essential?

I need a definitive answer on protein powder. Is it actually necessary in order to make better and faster gains? I don't really count my calories but I am most of the time above my daily protein intake and I do eat a lot of bread because my parents own a bakery.

My problem is that I am stuck at 163lbs (13% bf, 195lbs x 5 bench press, 15 strict chin ups, level 12 beep test). I just can't gain weight and I always feel very tired. I usually sleep 7 hours, eat well, no junk food, avoid porn and the only supplement I take is omega 3.

One of my friend told me that I may always feel tired and can't gain weight because it might be related to my insulin level. Basically, my body developed a resistance to insulin and can't assimilate all the sugar. He says that drastically cutting bread from my diet might also solve my weight problem and protein absorption.

What are your thoughts?

>pic related, bought some Canadian protein from a friend, any good?

Forgot to mention that I never took protein powder because my track and field coach says it's a waste of money and I would be better off eating clean. He keeps saying that back in the days, we didn't have protein powder and people were still making gains. He also says that they put a lot of unhealthy stuff in it. I decided to buy some because I wanted to try something different and the fact I hardly gained weight in 2 years of lifting

Count your fucking calories. You're not special. In response to your question, protein powder is not essential. There is no legal magic key to gaining muscle.

>beep test

YYou don't need the powder, it's just a convinient way to add extra protein to your recipes/meals (i.e. shakes, cookies, oatmeal).

Tell your coach he's a big idiot. Protein is food ffs, although I would still check the ingredients.

What the fuck is a beep test

im a 5'7" 160 pound manlet and I lift 4/3/2 and I've never used protein powder. don't think it's essential whatsoever. maybe if you're massive and need the bump but there's no reason you can't get all the protons you need from whole foods

>canadian protein
so if it's like the bacon, it's not real protein

>beep test
pic related

It is an anti-gains test, aka cardio.

>He keeps saying that back in the days, we didn't have protein powder and people were still making gains.

back in the days, everything wasn't made out of plastic, back in the days your fucking apples weren't covered with a layer of chemicals (pick a knife and rasp the skin) BPA and endocrine disruptors and shit, back in the days, man with lower testosterone will be categorized as high testosterone today, back in the days... zzzzzz