A self study: Bulking Drink

[Trez]

Adapated from Keys to Progress by John McCallum, this has gone through a couple of test phases and is ready to rock and roll with a full on 6 month test.

Consumed throughout the day in ~ 8 serves, this is the daily recipe:

1L Non-fat milk (sometimes mineral/vitamin fortified, preferably all the time)
1 cup Non-fat milk powder
~20 g Cocoa (2 medium dessert spoons)

BLEND

1 egg (yes raw, used to emulsify)
1 big scoop ANPB (~75g)
1 big scoop liquid malt (~75g)
~20g dextrose (mostly for flavour)
~10g Flaxseed oil (O-3's)
~20g Psyllium Husk (for fibre)

BLEND

Tastes a bit funny at first, but put it in the fridge for a few hours and it comes out tasting pretty good (a little cocoa heavy)

I haven't put this into foodworks yet (my dietetics program thing) but from the maths from the last version of the drink, it comes out at having around 1500-1800 calories and around 100 grams of protein. I might think about adding a protein supplement to it (which I've done before) but money is a little tight at the moment (I AM a student after all)

Going to add this to my current diet, which is pretty healthy just too light on the old calories. I'll detail my progress as I go along, focusing primarily on the three big lifts on a three day split, with supporting exercises on the appropriate days.

Currently 85kg, will detail my progress, am hoping for a solid 1kg a week increase in weight. Let me know what you think!

Peace
MK

EDIT: Some before photo's... a little dodgy but they should do. I'll post up monthly updates or whatever.

[g3cko]

you seem to know your nutrition very well, which I think might be a key to why my progress is lacking so much lately. I'm eating better than 98% of people out there(those not in the community here) but I want to try to kick it up a bit.

[Trez]

Originally Posted by g3cko

you seem to know your nutrition very well, which I think might be a key to why my progress is lacking so much lately. I'm eating better than 98% of people out there(those not in the community here) but I want to try to kick it up a bit.

Food (and nutrition) is a passion of mine, and I'm of the distinct impression that from my brief experience with training (soon hopefully to be not so brief) that food is at least 75% of the results you gain. The primary reason why I'm doing this is to demonstrate a reasonably simple, yet effective to boost a training diet

(As long as it works)

[ZEEBS]

interesting

[Trez]

Small Update:

FULL OF ENERGY. Lol I think going into an energy surplus from my food intake is going to be fun

Oh and I've decided that I'm aiming for 105kg not 100 I think. Not a big deal.

Peace
MK

[Trez]

Put the ingredients into my uni dietetics program to determine the nutrient values:

7100kJ (1720 cal)
111g Protein
194g Carbohydrate
55g Fat (10g Saturated)
11g Fibre

This makes the energy ratio around (C:F:P): 50:30:20

Considering that, I may throw in some protein powder, but considering this is just being added to all my normal meals (consuming around 2000 cal per day) this should be fine for the moment. I'll add extras when I start slowing down in gains.

Peace
MK

[Trez]

Been going for a week and a couple of days now, feel great!

Side note: Helped some american backpackers find the bus-stop. Did you feel the love?

[Trez]

2 weeks down... so much study for uni at the moment but still time for weights and the drink! Feeling good.

Ready for some super small numbers? Keep in mind I've NEVER had really heavy weights at home, so I've never really trained bench or deadlifts before.

Bench started at 50kgs, is up to 65.
DL started at 65kgs is up to 80kg.
Shoulder press each arm is 25kg.
Other stuff I can't currently remember but it's improving quickly.

Hoping to have 100kg bench by the end of 4 months, and 130kg DL. That sounds achievable right?

Peace
Trez

[Trez]

4 weeks (~1 month) in! Photo's up later tonight when I can be arsed. Am ~90kg! I have new scales though so I have a funny feeling that I haven't gained 5 kg's... but maybe I have! Happy with the gains so far.

Peace
Trez

[Trez]

1 month in. 4-5kg gain so far.