20 0z whole milk
2 scoops whey
1 scoop ground oatmeal
2 egg whites and yokes
2 tbsp peanut butter
1 tbsp flaxseed power
10 blueberries
3 blackberries
Give me your opinion and any suggestions on what I could to add to it
What effect do you expect 3 blackberries per shake will have on you?
Actually, it would be good if you could list out exactly what you think each of those ingredients in there is going to do.
[quote]238 wrote:
What effect do you expect 3 blackberries per shake will have on you?
Actually, it would be good if you could list out exactly what you think each of those ingredients in there is going to do.[/quote]
Well the three blackberries is just a little addition to get some variety(i could just use more blueberries). Are you saying I should just add more fruit alltogether? And the purpose of this post was to get an opinion from someone more experienced than me I really dont know too much about the effects. I just know it has about 1000 calories and loaded with macronutrients. If you have any suggestions I’d be happy to listen
An easy addition to really boost the calorie content is cream.
Here’s mine:
1 cup water (can’t handle milk)
1 cup oats
3 scoops whey
2 bananas
1 table spoon coconut oil
handful of walnuts
then optional to mix things up, depending what i have lying around the house:
berrys
other nuts/ nut butters
other fruits
any candy bars, muffins, slices of cake, cookies lying around
i added 2 mince pies around christmas, was delicious
sometimes cinamon, coco nibs, Superood
If i’m cutting i’ll stick to my basic, if bulking i’ll throw in more stuff from my second list.
[quote]B.Allen94 wrote:
I really dont know too much about the effects. [/quote]
And here we hit the central issue. I’d like to preface the following by saying that I mean no offence in any of the following, we were all newbs at one stage.
Now, the first thing to do would be to figure out what you actually need. Remember that shakes are just there as a supplement to your normal diet. For example, if I’m stuffing myself with 300 grams of protein a day then I might not benefit so much from more protein.
So let’s take the protein as an example. How much do you get from whole food per day? At a rough guess, it looks like your shake has 12 grams of protein from the eggs, 20 grams from the milk and then whatever’s in your whey (how large is a scoop?). Knowing these two figures and assuming you’re aiming for a total intake of 1 gram per lb of body weight then you can decide whether you need more or less protein in your shake. You can repeat this process with the total calories as well.
Going on to the other components, the same question of “do you need it” applies. As per my previous post the most obvious thing I noticed was the blackberries. What exactly do you mean when you say it’s in there for “variety”? Is it just for flavour, or are there some properties of blackberries that you think are beneficial for you? Fair enough if it’s the former, but if the latter then are you putting in enough of them in to gain any beneficial effect? Similar with the flaxseed powder, is it there for the fibre, for the omega-3 content or just for the calories in general? If the last option then there may be some merit to dumping them for more peanut butter, or cream as BASTARD suggested (great username, you bastard) for the simple reason that it’ll be cheaper.
Then we can move on to adding more ingredients. If your diet is low in C and some B vitamins then you might do well to add a banana or two (bear in mind the calories, you might not need so much from other sources then). This applies not just to weight gainers but for supplementation in general.
I suppose you’ll notice that I’ve given you almost no direct recommendations on the shake and a ton of questions instead. This is because a) I don’t know what you need, and b) on a topic like this it’ll benefit you a lot more to learn this way rather than being spoon-fed answers. With that said, I think it’s a reasonable mix of ingredients and would probably taste ok as well, but I can’t say if it’s the best it could be for you in particular and your goals.
I have this “shake” for breakfast at about 6am and before bed 9pm.
12oz Chocolate Milk
6 Eggs
1 scoop Casein Protein
1 cup Oatmeal
2 tbsp. Peanut Butter
90g of Protein / 112g of Carbs/ 50g of Fat/ 1260 Calories
I eat 2 solid meals a day as well lunch around 12pm and dinner around 5pm.
damn 12 eggs a day.
Substitute milk with yogurt. Much better taste and the prebiotics and all that
Any shake I make goes like this
- Ice, if wanted or needed
- 1-2 cups unsweetened almond milk
- Fruit, about 1 servings worth
- 2 tbsp nuts or nut butter
- Veggies (about 1-2 handfuls like spinach, celery, etc)
- 1-2 scoops low carb protein powder
Adjust as necessary for overall dietary needs, as “238” was alluding to in his questions 
donezo.