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  1. #1
    Sicko's Avatar
    Sicko is offline Senior Member
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    Ultimate protien shake

    So I wanted to share my protein shake recipe with y'all. It is thick and delicious!!!
    This makes a blender full and I split it into two servings. One post workout at 5:15am which acts as a meal replacement and the second at 9:30am as a mid morning snack.

    5-6 ice cubes
    2 scoops protein powder 54g P/ 3g F/ 6g C/ 4g sugar/ 260cal
    1/2 cup Fage total 0 Greek yogurt 10g P/ 0g F/ 4g C/ 4g sugar/ 57cal
    3 tablespoons of Adams 100% Natty peanut butter 12g P/ 24g F/ 9g C/ 1.5g sugar/ 300cal
    1 medium banana 1g P/ 0 F/ 27g C/ 14g sugar/ 105cal
    1 cup frozen brussel sprouts 3g P/ .3g F/ 8g C/ 1.9g sugar/ 38cal
    1/2 cup frozen whole okra 1.7g P/ .3g F/ 6.5g C/ 3g sugar/ 30cal
    1 tablespoon cup Chia seed (raw) 2g P/ 4.5g F/ 6g C/ 0g sugar/ 68cal
    1 cup unsweetened vanilla almond milk 1g P/ 3g F/ 1g C/ 0g sugar/ 30cal
    1 cup cold water (plus a little to loosen it up in the blender) 000000000000000000000000000

    TOTAL MACS = 84.7g PROTIEN/ 33.1g FAT/ 67.5g CARBS/ 27.4g SUGAR/ 888 CALORIES
    PER SERVING = 42.3g PROTIEN/ 16.5g FAT/ 33.75g CARBS/ 13.7g SUGAR/ 444 CALORIES
    All good fats and naturally occurring sugars.

    I know you are probably thumbing your noses at the addition of the frozen veggies but trust me you do not taste them at all and they are great for you vitamin wise and they keep you full.
    Let me know if you like it!!!

  2. #2
    lntense's Avatar
    lntense is offline Junior Member
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    Not at all. I do it all the time, but my veggies of choice are frozen spinach and kale(cooked in the pan then I freeze them for later) and for fruit blueberries/bananas. Brussel sprouts are extremely nutritious as well though and was even thinking about doing that when I was grocery shopping the other day. Because otherwise I won't go near those bitches if I'm being honest lol.

    The banana helps with the consistency of the shake and keeps the oats from settling at the bottom. Little things I've noticed.

    Also, instead of using a lot of protein powder I'll use egg whites. But will use like 1 scoop of protein for the flavoring mostly.



    Thanks for posting up! Lots of guys forget how easy this is. Especially when in a hurry before work etc..

  3. #3
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    Quote Originally Posted by Sicko View Post
    I know you are probably thumbing your noses at the addition of the frozen veggies

    Nailed it.
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  4. #4
    Back In Black's Avatar
    Back In Black is online now Beach Bodybuilder - HOF
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    I'm more put off by 5.15am being post workout.
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  5. #5
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    Quote Originally Posted by Back In Black View Post
    I'm more put off by 5.15am being post workout.

    Didn't catch that. Personally I'd just quit lifting at that point.
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  6. #6
    Sicko's Avatar
    Sicko is offline Senior Member
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    Quote Originally Posted by Back In Black View Post
    I'm more put off by 5.15am being post workout.
    Quote Originally Posted by kelkel View Post
    Didn't catch that. Personally I'd just quit lifting at that point.
    Ehehehheh...Yep... at the gym at 3:30am out by 5am 30 min cardio ED with 1hr weights.
    4on 1 off split. Actually the 1 day off I do 45 min cardio and abs just no weight training.
    I have to go before work or I just am too lazy. I am a morning person anyways so it works out well for me. Workouts are fasted as well which is something new to me. I started this routine back in October and it has served me well.
    Dropped 20lbs of body fat.
    Been running T3 for 3 months & been on TRT at 100mg per week for 6years now.
    Not sure if the T3 really works or it is just the clean diet and 7 days a week cardio. Dropped my alcohol intake to 1 beer per day. So that has helped as well.
    Either way I am pretty happy with switching up to early morning workouts. I rarely miss as opposed to trying to get to the gym after a 8-10hr day plus 1hr traffic each way...totally burnt out and looking for a cold beer not a gym...
    I will post some before pics and current pics once I figure out how to block out my face.

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