I have a friend working out with me at the gym. He’s 5’10" and 152lbs. My bodyfat meter reads him at a solid 8%bf. He’s very fit, runs and lifts daily. His usual calorie intake is about 3,000 - 3,500 with about a 50/30/20 split on protein, fat and carbs. Seriously fast metabolism on this guy.
So he’s decided it’s time to put on some size. He won’t give up running because he loves to race and it’s racing season. I’ve designed a new lifting schedule for him that should help with building size but i think he needs a LOT more calories.
So can you guys share your recipe’s for a bulking shake? Please try to keep it serious.
Based on how you describe your friend, he should be consuming way more than 20% of his calories from carbohydrates.
One of my favorite higher calories drinks is Metabolic Drive Complete in almond milk (can’t tolerate dairy) with natural peanut butter.
You can easily throw in a banana and coconut oil to boost the calorie content.
You’re kidding me…I thought it was 50% carb, 30% pro, 20% fat…that’s what it should be if he wants to get big!
Ala Berardi and my own twist
1 c Calorie Countdown Chocolate Milk
1/2 c yogurt
2 TBSP PB
1 scoop protein powder (chocolate or Grow!)
1/4 c Pecans or Walnuts
670 Calories
eat a piece of fruit separate and you have near 800 calories 
this is a daily staple for me to help get enough calories
I have this a couple hours before bed each day, it’s really cheap to make, tastes OK (you might gag a bit from the oatmeal at the bottom), and offers:
2 scoops protein
1 cup oats
500mL milk
2 tbsps peanut butter
2 tbsps olive oil
1100 calories.
Blend it really well, the oatmeal tends to float to the bottom and make for a gag-incuding last couple of gulps. Afterwards you will feel sluggish and so full.
[quote]ab_power wrote:
I have this a couple hours before bed each day, it’s really cheap to make, tastes OK (you might gag a bit from the oatmeal at the bottom), and offers:
2 scoops protein
1 cup oats
500mL milk
2 tbsps peanut butter
2 tbsps olive oil
1100 calories.
Blend it really well, the oatmeal tends to float to the bottom and make for a gag-incuding last couple of gulps. Afterwards you will feel sluggish and so full. [/quote]
What if you drop the oatmeal and use whole cream instead of milk?
8 oz of cream is 821 cals alone. It’s heavy in fat, but this guy can take it, trust me. Heck, if you kep adding protein Powder until the consistency was like a thick paste you could probably roll it into bars and bake it at 250 for 20 minutes and have weight gain bars.
[quote]acelement wrote:
You’re kidding me…I thought it was 50% carb, 30% pro, 20% fat…that’s what it should be if he wants to get big![/quote]
if I ate like that I’d just get bloated and feel like shit…
for me I’d go with 40/40/20 (p/f/c)with pretty much all my carbs coming right before and right after training… No bloating and my mood is much better that way…
Turtle Supershake:
1/2 cup water
2 scoops chocolate flavored Metabolic Drive
1 oz pecan halves, chopped
2 tbsp natural peanut butter
1 serving Greens+
1 cup egg whites
1/2 cup ice cubes
I got a friend who would blend
2 cups of oats
2 scoops of whey
1 scoop of casein
2 spoonfulls of peanut butter
whole milk
and flax oil
tried it once tasted great nice and thick but not to pasty
[quote]lildave wrote:
acelement wrote:
You’re kidding me…I thought it was 50% carb, 30% pro, 20% fat…that’s what it should be if he wants to get big!
if I ate like that I’d just get bloated and feel like shit…
[/quote]
Yeah, but you’re probably not a competitive runner either.
The OP’s friend needs plenty of quality carbs to fuel his training.
[quote]MightyMaus wrote:
ab_power wrote:
I have this a couple hours before bed each day, it’s really cheap to make, tastes OK (you might gag a bit from the oatmeal at the bottom), and offers:
2 scoops protein
1 cup oats
500mL milk
2 tbsps peanut butter
2 tbsps olive oil
1100 calories.
Blend it really well, the oatmeal tends to float to the bottom and make for a gag-incuding last couple of gulps. Afterwards you will feel sluggish and so full.
What if you drop the oatmeal and use whole cream instead of milk?
8 oz of cream is 821 cals alone. It’s heavy in fat, but this guy can take it, trust me. Heck, if you kep adding protein Powder until the consistency was like a thick paste you could probably roll it into bars and bake it at 250 for 20 minutes and have weight gain bars.
[/quote]
I wouldn’t drop the oatmeal… in fact, add 2 cups. then add a bit more milk. cream would be disgusting, remmeber we are recommending shakes that are drinkable.
Heres 1 ive just started on
2 heaped scoops of whey gain
2heaped scoops of pro mass
1 cup of oats
2 bannanas
peanut butter
olive oil
bang em in the blender an away we go and jus 4 you guys my secret is lots of golden syrup or maple syrup
and yes a sweet tooth helps
This is another (heavily) modified Berardi recipe that comes in at just below 1000kcal:
1 c. ice
2 scoops chocolate low carb Metabolic Drive
1 scoop Grow
2 oz mixed nuts (I use walnuts and almonds)
2 T natural peanut butter
1 T flax oil (or 2T ground flax seed + 1T olive oil)
1 T sugar-free butterscotch jello pudding mix
It takes about a cup of water to make it blendable, then I usually add a little more to get the consistency where I like it. You have to make sure to blend it for a while, too, to liquefy the nuts.
Absolutely delicious, nice and thick… probably doesn’t need the butterscotch, but it makes it that much better.
This is pretty low carb, since I don’t handle them very well, plus its a nice healthy fat boost. I’m pretty sure you could add another 2-3T of olive oil before it was even noticeable.
EDIT: instead of low carb MD, I sometimes use ON chocolate casein: 1.5 scoops casein and 1.5 scoops whey, really the only important part is the chocolate flavour
I just tried Berardi’s nut and flax shake for the first time last night…now looking at the ingredients made me cringe, and I thought it was going to suck, but it seriously was amazing!
-1 scoop vanilla protein
-1/2 oz almonds
-1/2 oz walnuts
-1/3 cup cottage cheese
-2 tbsp flax seeds
-1 cup ice
-1/2 cup milk
it is like THE ultimate muscle building nighttime shake…lots of fats and protein to slowly build on the muscle, and it’s pretty high in calories (good calories) too! And I’m really not kidding when I say that it tastes amazing. I really didn’t expect that at all!
[quote]acelement wrote:
I just tried Berardi’s nut and flax shake for the first time last night…now looking at the ingredients made me cringe, and I thought it was going to suck, but it seriously was amazing!
-1 scoop vanilla protein
-1/2 oz almonds
-1/2 oz walnuts
-1/3 cup cottage cheese
-2 tbsp flax seeds
-1 cup ice
-1/2 cup milk
it is like THE ultimate muscle building nighttime shake…lots of fats and protein to slowly build on the muscle, and it’s pretty high in calories (good calories) too! And I’m really not kidding when I say that it tastes amazing. I really didn’t expect that at all![/quote]
my thoughts exactly 
amen to gourmet nutrition.
Any of you all got the 2nd book? I like it more in that its an actual book. Some bad ass new shakes. He includes his re-known pop-eye shake in it too.
iso-mass+milk
honestly this shake has done nothing but good for me.it has like 1000calories with milk.
It’s not very good for you, bit it was interesting. Tastes a bit like melted chocolate icecream.
1 kiwi fruit
2 tbsp milo
2 tbsp chocolate sauce
2 tbsp pure whey
1 tbsp butter
2 whole eggs
Milk
Weird, no icecream in it? Tastes like it has some in it lol.