Is this post-workout bulking shake too much?

millerni

New member
Hey, folks. Over the past couple of weeks I've started my first ever bulk and workout routine. I'm kind of jumping in head first, but things are going well so far(about a 12lb. gain in 2 1/2 weeks.) I work out every other day and post workout, I make the following shake: 2 scoops optimum protein, ice cream, ~2tbsp of natural peanut butter, 1 pack carnation instant breakfast, 1 banana, ~2 cups 2% milk, and 2 scoops of oats with the optimum protein scooper. I only have this shake every other day following my workouts and I'm just wondering if everything sounds alright in the list I provided, or if it's overkill. Thanks in advance for any replies! Oh, and right now, I'm at 152lbs. and 6'1". Started out a few weeks ago at 140lbs. if that info is helpful at all. Thanks again!
 
That's a lot of protein for one shake. You should be able to feel if you're not digesting it all. Any upset stomach or excessive gas?
 
Surprisingly, none to speak of so far. I'm still kind of in the experimental stage of it, though and am very open to any suggestions of what to add or take out.
 
sounds like you're doing it right, you go in to a catabolic state after your workouts so feeding your muscles well after your workouts is critical, from the sounds of it you've put on a good amount of weight but dont expect that to continue too much longer as your body will adjust but keep training hard and your gains will last longer, good luck
 
i'd use more oats...1.5 cups. quit fcking around sunny hehe!!! i'd add in some good ol' creatine mono since you're bulking!
 
Thanks for the replies so far. I'd definitely add in creatine mono if I weren't already taking cre 02. Would it be worth it to throw some BCAA powder in there? I'll try adding some extra oats, but it's just so hard to stomach the texture they add to the shakes.
 
millerni said:
Thanks for the replies so far. I'd definitely add in creatine mono if I weren't already taking cre 02. Would it be worth it to throw some BCAA powder in there? I'll try adding some extra oats, but it's just so hard to stomach the texture they add to the shakes.
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don't worry with the BCAA powder - there's BCAA's in the protein. i don't know about your pre-workout nutrition, but if you're an ecto that's bulking, you may find that a shake (scoop of whey, oats and milk) taken 15-20 minutes before the gym will let you lift 2-3 more reps per set.
 
It seems like a huge shake post workout, but if you're struggling to put on weight through eating alone then I've got no issues with it.

This is especially true if you're taking the shake postworkout (prime time for protein and muscle glycogen synthesis stimulation) and have no gastric problems from that amount of concentrated liquid in your gut.

Make sure you weigh and measure yourself regularly and are eating properly at other times of the day to compliment the shake, remember the shakes just supplement the diet not form the basis of it.
 
UKStrength said:
It seems like a huge shake post workout, but if you're struggling to put on weight through eating alone then I've got no issues with it.

This is especially true if you're taking the shake postworkout (prime time for protein and muscle glycogen synthesis stimulation) and have no gastric problems from that amount of concentrated liquid in your gut.

Make sure you weigh and measure yourself regularly and are eating properly at other times of the day to compliment the shake, remember the shakes just supplement the diet not form the basis of it.
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So far so good on any gastric issues, but I will certainly make adjustments if they start. I work at a local sub shop and luckily have unlimited access to all the food I can possibly eat for free, so I'm trying pretty hard to pack on the pounds there as well. Thanks for the reply!
 
to be honest in your post workout shake I would make it as simple as possible. Your goal in your PWO isnt to see how much you can cram in there, its about getting nutrients to your muscles QUICK. If your adding in fats, and slow carbs like oats, its going to effect the rate at which it can get those nutrients to your muscles. I would stick with just protein and fast digesting carbs. then maybe an hour later eat your heart out.
 
yah true u might wanna drop alot of the fat as well. the hsake u listed above can be used as a shake throughout the day as a high cals snakc instead, but its good very similar to what i do. u want mass??? 1box of WHOLE GRAIN 100% pasta per day thats an extra 1450cals, 400carbs and 70g protein. help me go to 250lbs natrual after about a months and a half. i gained like 25-30lbs
 
yes use that shake as a snack or maybe a meal if your pressed for time.
 
fightbackhxc said:
to be honest in your post workout shake I would make it as simple as possible. Your goal in your PWO isnt to see how much you can cram in there, its about getting nutrients to your muscles QUICK. If your adding in fats, and slow carbs like oats, its going to effect the rate at which it can get those nutrients to your muscles. I would stick with just protein and fast digesting carbs. then maybe an hour later eat your heart out.
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this/\/\/\/\/\/\/\....great advice
 
thanks man i hope it clears things up.
 
millerni said:
Hey, folks. Over the past couple of weeks I've started my first ever bulk and workout routine. I'm kind of jumping in head first, but things are going well so far(about a 12lb. gain in 2 1/2 weeks.) I work out every other day and post workout, I make the following shake: 2 scoops optimum protein, ice cream, ~2tbsp of natural peanut butter, 1 pack carnation instant breakfast, 1 banana, ~2 cups 2% milk, and 2 scoops of oats with the optimum protein scooper. I only have this shake every other day following my workouts and I'm just wondering if everything sounds alright in the list I provided, or if it's overkill. Thanks in advance for any replies! Oh, and right now, I'm at 152lbs. and 6'1". Started out a few weeks ago at 140lbs. if that info is helpful at all. Thanks again!
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Lose the ice cream and natural pb. Ice cream is doing nothing for your gains i dont care how fast ur metabolism is. the natural pb is a fat so its gonna slow down the digestion of ur protein which is not want you want post wo. I dont even want to think about how many carbs are in that shake, and you def dont need those at one time. Your body is only going to use what it needs and store the rest as fat. Plus there is no way if you are eating every two hours that you are going to deplete your glycogen stores in a 1 hr workout. I would def do the bananna and add some honey for an insulin spike as well as dextrose. Two scoops of optimum is plenty. Your body can only use 35-40g at a time and 2 scoops optimum gives you 48g. Hope this helps
 
I've altered my shake a little bit based on the advice in this thread. It is now 1 1/2 scoops opt whey/ 1 cup frozen strawberries (this improved the texture and flavor dramatically)/ 1-2 cups 2%milk/ 2 scoops ice cream/ 1 banana. This shake is actually really enjoyable and I don't feel like I've eaten 3 big macs after it, so I'm pretty happy. I'll give adding honey and taking out the ice cream a shot as well. Thanks again for all of the helpful responses!
 
either that or perhaps some cold flavored yogurt? I am not sure how this would effect the shake tho.. In all reality you want those nutrients ASAP!
 
I would stick to 1 cup of 2% milk. Again you dont want the fat postworkout. Just drink the other cup before bed or sumthin
 
Rah22491 said:
Lose the ice cream and natural pb. Ice cream is doing nothing for your gains i dont care how fast ur metabolism is. the natural pb is a fat so its gonna slow down the digestion of ur protein which is not want you want post wo. I dont even want to think about how many carbs are in that shake, and you def dont need those at one time. Your body is only going to use what it needs and store the rest as fat. Plus there is no way if you are eating every two hours that you are going to deplete your glycogen stores in a 1 hr workout. I would def do the bananna and add some honey for an insulin spike as well as dextrose. Two scoops of optimum is plenty. Your body can only use 35-40g at a time and 2 scoops optimum gives you 48g. Hope this helps
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Great post with a couple really important points that anyone can agree with, except for the one in bold up there. If your body is responding well to a ton of protein at your meals, there is no reason to cut back.

2 scoops ON Whey = 48g
1-2C Milk = 8-16g
Banana = 2g
Carnation Instant Breakfast = 14g (?)
2Tbsp PB = 8g
~60g Oats = 11g
Ice Cream = 3-6g

About 105g of protein in one meal. Seems a little excessive, you would definitely want to cut out the PB and ice cream. Other than that, go for it.


There are several studies that will say there is no benefit to taking 70 grams of protein in a meal over 10, 20, 30 or 40 grams of protein in a meal. Supposedly the extra protein does nothing, isn't absorbed or used for rebuilding muscle. Everyone's bodies do not work the same.
Some people will respond very well to more protein in their meals, and those who don't attempt 60-70 grams of protein 5 times a day could be hindering their progress by not attempting this.
I have experienced greater strength, increased muscle mass and hardness, and a decrease in body fat by utilizing the "more is better" theory. This has also worked for several friends who really went all out by building their meals around protein and lots of it.
I recently read an interview with Kai Greene in MD where he credited eating ridiculous amounts of protein to his great gains. (Drugs and genetics: yes. Crazy amounts of food and protein: yes.) Kai eats pounds of chicken or steak in a sitting, several dozen egg whites a day, 2-3 whole pineapples a day, etc.

When I am working for strength or mass, I start out every day with a 65g whey shake. Three other meals start with 5-6oz chicken breast which is another 30 grams each in addition to the meal which is usually 40-60 grams more. Post workout is 2 scoops whey, 2 cups nf milk and 2 banana's.

Try it out, see if it works. If it doesn't sit well, you don't like it, don't feel good physically, or don't get the results you'd want for the huge effort it takes to eat that much protein then stop. But there are many, many people who can benefit from this method and if the OP is seeing results with this and the 12 lbs. isn't mostly fat, then he should continue as he pleases.
 
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