The Rules:Place ingredients into a blender and blend until smooth. You can also use whole milk and additional peanut butter, and turn this protein shake bulking breakfast shake a higher calorie weight gainer. Shkae information for this recipe based on 2 scoops of whey protein blend and a medium banana. By using whole milk instead of skim milk, and by adding an bulking breakfast shake tbsp of peanut butter, this shake would provide over calories. Recipe provided by Jmango. I'm 43 yrs old about 6ft tall and weigh a buck
Peanut Butter Banana Bulking Protein Shake Recipe
You keep receiving the same advice: But how do you eat more? Do you turn to junk food, and start cramming nacho cheese chips and ice cream down your throat? Or do you just eat more tuna, chicken breasts and rice?
There are basic, healthy foods that you can find at any grocery store that will help you grow. And the best part? The key to adding healthy calories to you diet is to find calorie dense foods.
Have you ever taken a peak at the nutrition label on a jar of almonds? One ounce of almonds has calories, and one cup of whole almonds contains a whopping calories. Think about this for a moment. You can eat slightly over a single cup of almonds, not feel full, and add nearly 1, calories to your diet each day.
One cup of almonds also contains 30 grams of protein , and is rich in iron and calcium. Whole milk has been a bodybuilding staple for over 50 years. In fact, whole milk is so popular as a weight gainer that entire workout routines have been based around its consumption. These routines are referred to as squats and milk programs. Odds are your mother never stocked the refrigerator with whole milk.
The fat content in whole milk is enough to scare away any weight conscious something. But fear not, whole milk is healthy and good for you. Especially if you have a problem gaining weight. One cup of whole milk provides additional calories. It also contains 8 grams of protein , and is vitamin rich. One ounce of dark chocolate has calories, and is rich in iron. By adding 4 small, one ounce portions of dark chocolate to your daily diet, you are getting an extra calories per day.
This is a much better alternative to eating candy bars or vending machine snacks. For this plan, I am assuming that you workout in the late afternoon, possibly after work or after class. Your first goal will be to plan 3 protein rich, balanced meals. If you have any questions, call your mother for suggestions!
You will eat these meals for breakfast, lunch and dinner. At lunch and dinner, eat normal. Make sure you are getting enough veggies in your diet. Your largest meal of the day should be post-workout. If you need to add additional calories to your daily diet, it is wise to add them here.
By adding these 3 healthy bulking foods to your diet, and following the basic meal plan as outlined above, you can expect to take in over 4, daily calories with a pre-workout NO drink and grams of muscle building protein. You have an entire grocery store of possibilities.
Take some time and explore the aisles. Get to know the labels of popular, healthy foods. Female, 56 kg, cm and I am I train 4 up till 5 times a weak since January. But I am not losing neither gaining weight. I know it has to to with my diet. I would really want to know how much calories I should've been taking and maybe some helpfull articles about food intake? I wanna bulk up just enough to get those juicy muscles fast!
I'm 5'8 I'm trying to gain some muscles mass cuase I'm trying to reach all muscles even tho I'm bulking so What should I do??? Im 18,weigh 55 kg's and height of 5'7 I was wondering whether Eating the following in a day would help me bulk. And how often in days should I work out.
Thanks for the great article, got a little sick of the marketing BS for supplements and shakes. Good to know there are good easy alternatives. Right, off to shop. Im a 15 year old kid and I am tired of being so small. I have been stuck the same weight fo almost 3 years and I eat everyrhing. I have found a few other websites with workout plans but still no results. Am I missing something vital or am I simply not doing enough?
Hey I wonder if there is any help out there im stuck on 15 stone and want to put another stone on I go gym five times a week will these foods help me. Hey Steve, I'm currently 5'10 , lbs, and 15 years old. I'm looking to bulk up within the next 3 years, and need some help with planning.
I'm going to try the meal plan that was posted here, but what are some snacks that contain high protein that I could eat throughout the day?
Perhaps I would have to precook and just heat it up. Hey Steve or anybody else who bothers to answer, I'm a 15 year old sophomore and just started my football weight training program basic core lifts with some bodybuilding moves incorporated. I'm 5'11 and about lbs. I have football camp comin up in about a month or so and I'm looking to pack on some pounds. It doesn't neccissarily have to be all lean considering I run a 4.
Hey, i 5"6 and a an astonishing 97 pounds! Im 16 years old how much do you think i should play around with this meal plan?
I would like to ideally be in the range. I currently 4 days a week. How many calories would you suggest? I think I will recruit a trainer to help with a proper meal plan ect.
Check out this tool to help point you in the right direction: You'll need to add about calories to this number to add muscle mass with the activity level you select. I'm just starting out at this and the meal plan you set up sounds effective.
I don't know if I should eat like this everyday since I'll only be in the gym once a week. How many days after should I continue consuming large amounts of calories? Currently I'm lbs at 5'2" trying to gain at least 10lbs of muscle. If you're looking to add 10lbs of muscle, you'll need to spend more than one day a week at the gym. There are a lot of great routines that you can take a look at here: Pick a routine that your schedule will allow for, and that suits your needs.
There is also a very handy tool that gives you a good idea of what your daily caloric needs are: Just enter the information required I recommend selecting the activity level you plan to adopt, not your current level , and it will generate a number. You'd need to add a few hundred calories to this in order to add muscle mass. Other good things are. Olive oil, add it to shakes drizzle over any meal, this is high calorie amd packed with good fats.
When you say cup, how many ml's am I looking at?? Excuse the stupid question but i want to do this thing properly! Hey Steve, not sure how often you get on here, but had some questions or need advice from a guy like you. I am currently working out again on a regular basis and am on a high calorie diet in attempt to gain lbs of weight.
I have been trying to average to 5, calories a day consumed eating 3 meals and 2 to 3 snacks and also using the GOMAD into my diet to help keep my calories up. MY problem is currently I am working for an Energy company and read meters for the company so I am reading meters for hours a day and I am guessing buring anywhere from 1, to 2, calories just at work not counting my workouts at night. I am thinking this amount of walking at work is actually going to kill my efforts and plateau my gains of mass , what do you think any suggestions into diet, workout anything?
Thanks for any suggestions. When he mentions oatmeal, is this just plain dry oatmeal? Or is it cooked or mixed with something? Eat them RAW of course Hi Steve, im currently at pounds at around six foot. Is going ahead with cals going to be okay? It's a good place to start. You can make adjustments from there. Just make sure you are pushing safely for strength in the gym. Without getting stronger the bulk will just get you fat. Hey Steve, thanks for this valuable bulking article.