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You are here: Home / Archives for The MuscleCast

Carb Up After Workout Shake

February 12, 2011 By Michael Mahony, ISSA CPT 2 Comments

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.

Related Posts:

  • Protein Shake for High Carb Days
  • Great After Workout Shake!
  • Goodbye My Friend
  • Eating for Fat Loss and Muscle Gain
  • Nutritional Planning for My Future

Filed Under: Diet & Fat Loss, News, The MuscleCast

Plans for 2011

January 7, 2011 By Michael Mahony, ISSA CPT 2 Comments

Be sure to check out my plans for 2011.  I have some big ideas that will hopefully get me to where I want to be.

Related Posts:

  • Steps to Regaining Focus
  • How to Track Your Goal Progress
  • How to Break Your Goals into Manageable Pieces
  • How to Set Long Term Goals
  • My Goal Planning Analyzed Step-by-Step

Filed Under: Experiment of One, The MuscleCast

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