sup guys, you're supposed to put the oats in the blender.
this is what my breakfast and PWO shake consists of when i'm not cutting:
1 cup oats : 300 cal, 10g protein, 54g carb, minimal fat
2 scoops whey
1 cup milk (whole, skim, or fat, whatever you need)
1/2 cup of water: this is to decrease the thickness of the
shake and make it easier to drink. this
amount depends on personal preference.
depending on the protein used, the type of milk used, etc, it usually come out to around 600 cals, 68g protein, 66 grams carb, etc. You can add creatine to both breakfast and PWO shake.
Currently cutting and on low carbs so right now I do this:
2 scoops protein
1 cup soy milk unsweetened (5g carbs 4 of those being fiber)
4 tbs flaxseed meal powder
the flaxseed meal powder replaced the oats. The flaxseed meal has 3g protein per serving, 4.5g fat per serving and all of the carbs are fiber. and then add whatever amount of water you want to get the right thickness for you. and again you can add your creatine to these shakes.
happy lifting guys.
:head: