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Well, I don't know if that '1 cup of oats' is right, because that sounds like a LOT!

but the nutrition table in this smoothie is as follows:

 

totals:

1211 kcal - 62g protein / 192g carbs / 30g fats

 

which come from:

1 cup oats - 606 kcal - 26g protein / 103g carbs / 11g fats

3 bananas - 315 kcal - 4g protein / 81g carbs / 1g fats

1 teaspoon pbutter - 188kcal - 8g protein / 6g carbs / 16g fats

1 scoop soy protein - 100kcal - 24g protein / 2g carbs / 1g fats

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there you go Andi, maybenot has done a much better job than me haha didnt realise it was that much, mind you its 1500ml and pretty thick

 

 

yo Ross, yeh the HIT is going good thanks mate! have had a bit of hassle lately so i havent been getting enough food in really but oh well......

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Well, I don't know if that '1 cup of oats' is right, because that sounds like a LOT!

but the nutrition table in this smoothie is as follows:

 

totals:

1211 kcal - 62g protein / 192g carbs / 30g fats

 

which come from:

1 cup oats - 606 kcal - 26g protein / 103g carbs / 11g fats

3 bananas - 315 kcal - 4g protein / 81g carbs / 1g fats

1 teaspoon pbutter - 188kcal - 8g protein / 6g carbs / 16g fats

1 scoop soy protein - 100kcal - 24g protein / 2g carbs / 1g fats

 

I've just made one of these and weighed it out. I get:

819 kcal - 39g protein / 13g carbs / 6g fat

 

1 cup oats (80g) - 304kcal - 9g protein / 48g carbs / 6g fats

3 bananas - 315kcal - 3g / 81g / 0g

1 teaspoon pbutter 15g - 87kcal / 4g / 2g / 7g

1 scoop vegan blend 30g - 113g - 23g / 4g / 1g

 

I can't wait to try it out tomorrow.

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Well, I don't know if that '1 cup of oats' is right, because that sounds like a LOT!

but the nutrition table in this smoothie is as follows:

 

totals:

1211 kcal - 62g protein / 192g carbs / 30g fats

 

which come from:

1 cup oats - 606 kcal - 26g protein / 103g carbs / 11g fats

3 bananas - 315 kcal - 4g protein / 81g carbs / 1g fats

1 teaspoon pbutter - 188kcal - 8g protein / 6g carbs / 16g fats

1 scoop soy protein - 100kcal - 24g protein / 2g carbs / 1g fats

 

I've just made one of these and weighed it out. I get:

819 kcal - 39g protein / 13g carbs / 6g fat

 

1 cup oats (80g) - 304kcal - 9g protein / 48g carbs / 6g fats

3 bananas - 315kcal - 3g / 81g / 0g

1 teaspoon pbutter 15g - 87kcal / 4g / 2g / 7g

1 scoop vegan blend 30g - 113g - 23g / 4g / 1g

 

I can't wait to try it out tomorrow.

 

 

let us know how you get on with it mate!

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Christ! Killer benching dude ahha! Hows it going? Haven't spoken to you in a while

 

 

cheers pal, all good here thanks buddy you? from your journal it looks like your loving training at the moment?

 

 

 

 

 

 

training has been a bit weird lately just doing some when ive had a chance on random days, been eating like a horse too so up to 90kg bodyweight now...........did 14 reps of the whole stack of lat pulldowns, pleased with that.......off to the chiropractor tonight as i can feel a bit of tension in my neck...

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......off to the chiropractor tonight as i can feel a bit of tension in my neck...

Maybe you're beard is weighing you down :P

I'm just jealous.. Haha

 

yeh maybe it is i didnt think of that hahaha, especially when its wets!

 

Yeah all good here and trainings good man you still cycling at all?

 

 

its cool that your g/f is having a go to! do you think she will get into it? no mate havent done any cycling for ages, i always go one extreme to another, either cycling like mad and getting skinny or lifting weights and getting...........................fatter? at the moment its weights and getting fatter

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high intensity upper body workout today, was going to do legs aswel but had nothing left so might go and kill them tomorow, totaly exhausted now, did some good weights on certain things today so fairly happy, weighing in at 91.5 kgs now so getting heavier (all muscle of course honest) about to have a massive smoothie now, im guessing around 2000 calories as i have been adding more and more to them, if maybenot is around ill ask him nicely to work out the macros for me???? hope everyone who reads is well!

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I`m always lurking around, just write the recipe and I can work out the macros =)

 

Btw, 91.5kg is massive, whats your height?

I`m struggling to get to 80kg @ 1.73m. Currently I`m cutting, 70kg and still losing weight.

 

 

cheers buddy, im useless with numbers, so its great that you help me out

 

so the new mass gain smoothie recipe is 6 weetabix at 102 cals each

3 bananas

110grams peanut butter

250 grams plain soy yogurt

45g soy protein powder

2 heaped tablespoons of sugar

only problem is my blender only just mixes it and actually goes off sometimes i guess due to over heating lol (also i wont pretend this is easy on the stomach, its pretty rich and heavy but soon digests)

 

im 6 foot 4 ao i dont actually look massive cuz im so long whats the goal weight you want to get to maybenot? will you bulk up again after cutting?

 

thanks for your help

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Ok, macros:

 

6 Weetabix - 657kcal - 17g protein - 129g carbs - 8g fats

3 Bananas - 315kcal - 4g protein - 81g carbs - 1g fats

110grams peanut butter - 646kcal - 27g protein - 21g carbs - 55g fats

250grams plain soy yogurt - 235kcal - 8.8g protein - 44g carbs - 5g fats

45g soy protein powder - 152kcal - 36g protein - 3g carbs - 1.5g fats

2heaped tablespoons of sugar(assumed 13g) - 52kcal - 0g protein - 13g carbs - 0g fats

 

Totals:

2059kcal - 93.7g protein - 292.6g carbs - 71.2g fats

 

That`s a big shake! That would give me all kinds of body fat =D

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Ok, macros:

 

6 Weetabix - 657kcal - 17g protein - 129g carbs - 8g fats

3 Bananas - 315kcal - 4g protein - 81g carbs - 1g fats

110grams peanut butter - 646kcal - 27g protein - 21g carbs - 55g fats

250grams plain soy yogurt - 235kcal - 8.8g protein - 44g carbs - 5g fats

45g soy protein powder - 152kcal - 36g protein - 3g carbs - 1.5g fats

2heaped tablespoons of sugar(assumed 13g) - 52kcal - 0g protein - 13g carbs - 0g fats

 

Totals:

2059kcal - 93.7g protein - 292.6g carbs - 71.2g fats

 

That`s a big shake! That would give me all kinds of body fat =D

 

 

holy.........awesome i was hoping it would be around 2000 cals, 2 of those a day and a couple of meals and ill be fat as..........i mean muscley as hell!

 

lmao @ all kinds of bodyfat

 

thanks for that mate!

 

2014 sounds like it will be a good year for eating then pal! bulking is definitly fun! how are things all the way over in brazil anyway my friend?

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Tropical summertime over here. Really nice weather.

That also means that the gym is almost empty! everyone is down at the beach showing their bodies =D More dumbbells for me!

Gym empty until the `new year resolution` effect

 

And I agree with you, bulking = fun. Even if it`s a clean bulk, whats more fun than stuffing your face with stir fried tofu and potatoes/rice? =D

Oatmeal with bananas! Wow, can`t wait for the bulk!

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Tropical summertime over here. Really nice weather.

That also means that the gym is almost empty! everyone is down at the beach showing their bodies =D More dumbbells for me!

Gym empty until the `new year resolution` effect

 

And I agree with you, bulking = fun. Even if it`s a clean bulk, whats more fun than stuffing your face with stir fried tofu and potatoes/rice? =D

Oatmeal with bananas! Wow, can`t wait for the bulk!

 

 

nice for some, the weather is horrendous here high winds pouring rain ......not good. i hate the new year effect in the gym lol might stay with home training till march haha

 

tofu potatos and rice is the food of vegan gods! haha oat meal with sliced bananas walnuts and cinnamon is heaven lol are you not tempted to start the bulk early?

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I`m 5' 8" and 70kg. After my cutting diet I guess I will be at 68kg.

 

My goal is to get to 80kg or something close to it, with 10% ~ 12% body fat.

To get there 2014 will be a year dedicated to bulking =)

 

Love da bulks!

Same here. I'm a bit taller at 5'11" and 69kg. I'd like to get to 80kg at around 12% body fat.

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