Alright. So I am trying to get more muscular. I’m trying to put on weight. I’m trying to get stronger. It’s hard as heck to eat enough calories per day and cooking takes a long time. I’m a busy man/woman! I’m trying to stay healthy and all the meal replacement powders out there are expensive and taste terrible.
I’ve been toying around with shakes for a long time now. I’m obsessed with staying healthy while trying to get in enough calories to support my caloric needs. All the current meal replacement shakes are loaded with simple carbohydrates even though they state otherwise. They are filled with low quality proteins. (They have historically given me enough gas to fill my car for a week!) They also have plenty of ambiguous ingredients in there that supposedly help me to “GET JACK3D”, “BE HARDCORE” and become “SUPER PUMPED”. They’re also a one way ticket to the diabetes clinic if anyone decides to use them for any significant period of time.
So I made my own shake. Enter the beefcake shake. This shake has plenty of calories, is easy to make, is nice and healthy, and tastes pretty good. Be skinny no more.
4 Large Bananas
½ cup strawberries
½ can Unsweetened coconut milk (full fat)
3 cups whole milk
2 TBSP red palm oil
10 TBSP olive oil
Ice – as much as ya want
I also add in different fruits from time to time to mix it up. Sometimes I’ll juice some oranges and grapefruits and throw that in there. Very tasty. The shake is just about 3,000 calories so it’s pretty diesel. I don’t want to hear any more excuses out there from anyone who can’t gain any weight. I split this thing up into three meals per day and make sure to keep it refrigerated so it won’t taste like rancid skunk by the end of the day. Coconut milk usually contains guar gum which some people may have problems digesting. If you can’t handle it, either use less of the milk or nix it altogether. As for the milk I use organic, raw, grass fed variety that I get from my man Alvin from an Amish farm in pennsylvania (you can read more about it here, http://realmilk.com/) That is best but if you don’t have the access you can only use good old shoprite brand. Red palm oil has a myriad of health benefits including potent antioxidants, medium chain triglycerides and has antiviral, antifungal and antibacterial properties. Olive oil also has many fantastic benefits.
Instead of the bulk of calories coming from either maltodextrin or dextrose(what most meal replacement powders are made of) they come from fat with a moderate amount of carbohydrates. The source of fat is uber healthy (olive and red palm oil, natural milk and coconut milk) and won’t give you terrible insulin resistance over time with accompanying diabetes (BAD!). Because the bulk of calories comes from fat you won’t end up putting a spare tire around your waste very quickly like most high carbohydrate diets and shakes tend to. Another overlooked property of oils and animal fats is that they contains cholesterol and other building blocks which help make up the hormones in your body to make you stronger (ie: testosterone). I’ve made a boatload of terrible tasting shakes in the past and this one actually tastes pretty good. The red palm oil will make the shake look orange and if you’re scared of the orange you can substitute the palm oil for coconut oil or more olive oil. If you are a strict paleo person then just drop the milk out.
I buy most of the ingredients from the supermarket but I’m pretty picky about getting natural and organic ingredients. You may have to do some shopping around. I also use amazon.com like its my job. They have everything! Goodluck with your future weight training and get your beef on!