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Carb Up After Workout Shake

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Today I show you how to make a great after workout shake for higher carb days. It tastes great and has some awesome ingredients.

Ingredients:

1/2 cup of oats
8 oz. non-fat milk
1 cup frozen blueberries
1 medium banana
1 scoop whey protein (26 g.)

Directions:

First you add 1/2 cup of oats to the blender.  Next, add 8 oz. of non-fat milk to the blender.  Next, add 1 cup of frozen blueberries.  Next, add one medium sized banana. Finally, add one scoop of whey protein.  Blend it all together and drink!

This smoothie is powerful. I use it on my Saturday carb up days after my training session. It helps guide my body in the right direction after a long week on low carb meals. This guy is a whopping 761 calories. It contains 39 g. of protein, 107 g. of carbs and just 9 g. of fat. This means this smoothie is 70% carbs, 20% protein and 10% fat. This is exactly what I am aiming for.

If the calories are too high simply cut back on the amount of ingredients you use.

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Nutritional Planning for My Future

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As I mentioned in a previous article, I have been working my own Experiment of One for a long time now. During that time I have learned what works well for my body and what does not. My only issue has been actually sticking to the plan. I spent some time reviewing my past performance and figured out where the pitfalls were. I am now going to execute a plan that not only addresses fat loss issues, but also addresses the ability to adhere to the program for long periods of time.

Now, like a workout routine, I have found that it is important to change up your nutritional strategy on a cyclical basis.  I wrote out my plan and set a date to start it (this past Sunday). I then came into contact with the Lean Hybrid Muscle guys, Elliott Hulse and Mike Westerdal, via a video they had prepared for the launch of their new product, Lean Hybrid Muscle Reloaded (a review of that product will be forthcoming in the next few months).  To say I was a little shocked is putting it mildly.  Other than the fasting day they inserted, they are pretty must using the same nutritional program I had planned for myself.

After a discussion with Tom Venuto, I have adjusted my calories a little to accelerate fat loss, but here is the plan so far.  I am going to cycle my carbs over a 7 day period.  I will also be cycling my total caloric intake over that same 7 day period.  Monday and Tuesday will be low carb, high fat and high protein days (55/15/30 protein/carbs/fat) with 2100 total calories.  I will then fast from my final meal on Tuesday until 6 p.m. on Wednesday.  This part might only be temporary as my original plan called for a 40/40/20 day on Wednesday, so we shall see.  Thursday and Friday will see low carb, low fat and high protein (75/15/10 protein/carbs/fat) with 2300 calories.  I will then have a refeed day every Saturday with a 40/50/10 (protein/carbs/fat) ratio and 2500 calories.  Depending upon how “carbed up” I feel after Saturday, I will either do the same on Sunday or switch to a 40/40/20 ratio for Sunday.

The idea that I am keeping carbs very low for 5 days is daunting, but at the same time, the mini-cycles where the calories and the ratios change has me convinced that I will be able to stick to the program. That is going to be the key for me because I already workout like a beast. I believe that my body will react quite well with this system. It is sort of a modified Anabolic Diet program, modified to eliminate the ton of fat that program allows.

One final thing: I have started taking Shakeology from Beachbody.  They claim it will help suppress cravings and give me energy.  I will tell you that it tastes great. I've been on it for 2 days now. I will give a detailed description of my experience with Shakeology next week.

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