High cal shake recipes

[apac]

I've always been a really skinny guy and have been working at putting on some muscle mass. Over the past 10 months I've been eating roughly 3000 cals/day, gaining ~1lb/month and probably have 7-10% body fat. Right now I am 6'2" 144 lbs.

Regardless, due to an extremely high metabolism and a lot of aerobic workouts (karate & bicycling, in addition to weight training) it feels like my body is constantly on the edge of "starvation mode". Since I have almost no stored energy reserves in fat I feel like I should be adding a lot more healthy energy to my diet to make sure none of that muscle is broken down.

Could anyone share some recipes for healthy, high calorie shakes to supplement my breakfast-lunch-dinner meal schedule? Something around 1000 cals that I can blend up and take to work, to be eaten about 4:00, would be perfect, since I usually get my workouts in between 6-8.

 

[TallBill]

Holy crap, you need more calories obviously! You can grind some oats in a coffee grinder, add in milk and a few scoops of whatever protein powder, peanut butter, and a banana, or even yogurt.

When I make a monster shake it's usually 2 scoops of oats, 4 scoops of protein (Cyto Gainer), a spoon of peanut butter and a banana with 2 cups of milk.

 

[jiggahertz]

I typically look at what I need as far as protein/carb/fat for the remainder of the day and work backwards to design a shake. Common ingredients are milk, protein powder, olive oil, oats, natty PB. Throw some tuna in if you're feeling adventurous.

From your post, I assume you're realizing you need more than 3000 calories a day to increase your weight gain. I'd try 3500 for a couple weeks and go from there.

 

[TallBill]

Originally posted by: jiggahertz
I typically look at what I need as far as protein/carb/fat for the remainder of the day and work backwards to design a shake. Common ingredients are milk, protein powder, olive oil, oats, natty PB. Throw some tuna in if you're feeling adventurous.

From your post, I assume you're realizing you need more than 3000 calories a day to increase your weight gain. I'd try 3500 for a couple weeks and go from there.

I was going to suggest 3500 as well. I'm at 5500 right now and need to go higher I think

 

[jiggahertz]

Originally posted by: TallBill

Originally posted by: jiggahertz
I typically look at what I need as far as protein/carb/fat for the remainder of the day and work backwards to design a shake. Common ingredients are milk, protein powder, olive oil, oats, natty PB. Throw some tuna in if you're feeling adventurous.

From your post, I assume you're realizing you need more than 3000 calories a day to increase your weight gain. I'd try 3500 for a couple weeks and go from there.

I was going to suggest 3500 as well. I'm at 5500 right now and need to go higher I think

Don't complain to me, I'm cutting at 2500

 

[apac]

Originally posted by: TallBill
Holy crap, you need more calories obviously! You can grind some oats in a coffee grinder, add in milk and a few scoops of whatever protein powder, peanut butter, and a banana, or even yogurt.

When I make a monster shake it's usually 2 scoops of oats, 4 scoops of protein (Cyto Gainer), a spoon of peanut butter and a banana with 2 cups of milk.

Haha well I manage as I am, and in fact I'm in leagues better shape than I was a year ago, but I can't help the fact that I'm built like a track star .

I actually think I have been doing 3500 on my workout days (3 days a week, usually) as I'll down one of the 500 cal, 40g protein naked juice shakes. Those are $2.50 a pop though, on sale!

I'll give your recipe a shot tonight. Can I use a food processor to grind those oats?

 

[jiggahertz]

Originally posted by: apac

Originally posted by: TallBill
Holy crap, you need more calories obviously! You can grind some oats in a coffee grinder, add in milk and a few scoops of whatever protein powder, peanut butter, and a banana, or even yogurt.

When I make a monster shake it's usually 2 scoops of oats, 4 scoops of protein (Cyto Gainer), a spoon of peanut butter and a banana with 2 cups of milk.

Haha well I manage as I am, and in fact I'm in leagues better shape than I was a year ago, but I can't help the fact that I'm built like a track star .

I actually think I have been doing 3500 on my workout days (3 days a week, usually) as I'll down one of the 500 cal, 40g protein naked juice shakes. Those are $2.50 a pop though, on sale!

I'll give your recipe a shot tonight. Can I use a food processor to grind those oats?

What do your macro breakdowns look like for 3000/3500?

 

[apac]

Originally posted by: jiggahertz

Originally posted by: apac

Originally posted by: TallBill
Holy crap, you need more calories obviously! You can grind some oats in a coffee grinder, add in milk and a few scoops of whatever protein powder, peanut butter, and a banana, or even yogurt.

When I make a monster shake it's usually 2 scoops of oats, 4 scoops of protein (Cyto Gainer), a spoon of peanut butter and a banana with 2 cups of milk.

Haha well I manage as I am, and in fact I'm in leagues better shape than I was a year ago, but I can't help the fact that I'm built like a track star .

I actually think I have been doing 3500 on my workout days (3 days a week, usually) as I'll down one of the 500 cal, 40g protein naked juice shakes. Those are $2.50 a pop though, on sale!

I'll give your recipe a shot tonight. Can I use a food processor to grind those oats?

What do your macro breakdowns look like for 3000/3500?

Couldn't give you more than a guess. Probably something like 30% protein, 50-60% carb, 10-20% fat. The only reason I actually calorie counted a while back is because I'd always assumed my intake was about 2500-3000, and it was.

I will usually go for 3 "complete" meals each day, each always with a protein component and something high-carb, and a vegetable/fruit on the side. Think meat and potatoes kinda diet, supplemented with quite a bit of cheese and milk.

 

[TallBill]

You could try a food processor, but it'll probably leave them chunky. My coffee grinder makes oats turn into a fine powder.

 

[apac]

Originally posted by: TallBill
You could try a food processor, but it'll probably leave them chunky. My coffee grinder makes oats turn into a fine powder.

Hmm ok I'll see what I can do. I have only a food processor and a blender at my disposal.

 

[jiggahertz]

Originally posted by: TallBill
You could try a food processor, but it'll probably leave them chunky. My coffee grinder makes oats turn into a fine powder.

That's a great idea. Never thought of using the coffee grinder before, too bad mine is so small.