Recently, I’ve been trying to gain weight mostly through healthy calories and eating more carbs as I have been advised! I really find this smoothie a brilliant way to gain weight, as it packs 1161 calories, so knowing that I’ve already packed at least 1000 calories in the beginning of my day, makes it so much easier to reach my calorie goal per day. This smoothie is also very handy and quick to make, and fits great into my daily work routine. I have seen good results with this smoothie, in a good amount of time. These are the main ingredients I use..
- 3 bananas : 300 calories, 60g carbs, 3g protein
- 3 tbsp honey: 192 calories, 52g carbs,
- 4 tbsp olive oil: 477 calories, 54g fat
- 1 tbsp peanut butter: 105 calories, 4g protein, 8g fat,
- 1 scoop protein powder (I use ON whey protein): 120 calories, 24g protein
- water to achieve desired consistency and to add hydration to my morning meal (you can add any liquid of your choice perhaps adding even more calories).
1161 calories, 124 carbs, 64g fat, 31g protein
Additional ingredients I sometimes add:
- 1 avocado: 240 calories
- 2 scoops protein powder instead of 1: 240 calories
Let me know if this was beneficial to you or if you want more weight gain tips! ♥
This is only an estimate of what this smoothie can provide, 1461 calories, and 47 grams of protein (woah!) It’s great for people who want to increase their daily calories, perhaps gain weight, or those who do body-building. You can really alter the ingredients, depending on your preferences (but this may alter the calorie and protein intake). You can also add protein powder, or more fruits for extra protein and quick carbohydrates. However, if you’re looking to significantly increase your protein intake, make sure you eat protein with every meal (around 20-30 grams of protein) because your body cannot actually absorb a very high amount of protein at once, therefore, for building muscles, it is more beneficial to spread out your protein intake during the day.
- 2 cups of cow’s milk: 84 calories, 8g of protein (or the milk of your choice, please note that cow’s milk can cause you to feel bloated, especially when drinking such a rich smoothie, so I would recommend another type of milk!)
- 45 g oats: 175 calories, 8g of protein
- 2 bananas: 200 calories, 2 g of protein
- 100g almonds: 600 calories, 21g of protein
- 1 large tablespoon of peanut butter: 100 calories, 4g of protein
- 1 large tablespooon of almond butter: 100 calories, 4g of protein
- 3 tablespoons of honey: 192 calories
- 1 tsp maca powder: 10 calories
- Ice (or frozen fruits/bananas)
Blend all the ingredients together (I usually like to blend the almonds first so they turn to powder or you can soak them in water overnight to soften them up) and enjoy the yummines! ♥
A lot of people complain on why their workout regime is not bringing results. The following points are made to help you determine why:
- Do you allow sufficient recovery time? For weight training, you need to rest every body part for at least 24 hours. This is so the muscle fibres repair and come back even stronger and bigger!
- Are you putting your mind into the muscles you are working? The brain-muscle connection is key to really target a specific body part and for quicker results.
- Do you create a challenge? Each time you do the workout, add extra reps or weights. This is absolutely crucial to getting results.
- Do you change your workouts every 4-6 weeks? Muscles get bored too (just like us!) and do not respond efficiently if they are used to the routine. You must surprise your muscles and hit them at different angles.
- Concentrate on good form. It’s not about the time you take, the amount you can lift or the number of sets you do. Focus on quality, not quantity.
- Do not be afraid to lift heavy. If you think that the heaviest thing you can lift is a handbag, time will prove you wrong. You can carry beyond what you think if you give it time. In addition, lifting heavy is what really makes a difference to your physique.
- Do you get at least 7 hours of sleep each night? Sleep is the time when your body starts recovering, building muscle mass and releasing growth hormones.
- Remember that it’s 80% diet and 20% exercise. Food is what makes the exercise sculpt you in a specific way. You need to provide enough energy for your muscles by eating healthy carbs, plenty of protein and healthy fats. In addition, eating every 2-3 hours.
- I recommend that after your workout, you take a good quality protein shake and 1 or 2 bananas so you have quick proteins and quick carbs.
Challenge: How about you don’t ‘check yourself out’ in the mirror for another week or two? Just do what you got to do, and don’t worry about the results yet! It’s a psychological thing, as when you look at yourself everyday, your eyes will try and look for little details and you feel like you’re not getting anywhere. If you completely forgot the mirror for another month, and you finally look in it, you will be surprised. Your eyes will notice the real new changes because you haven’t refreshed your memory for a long time.
Remember: Muscle fibres are like jigsaws. Every workout you do, inserts a new jigsaw over your existing muscles, to form a bigger picture. You don’t form a jigsaw in one second, but you gradually do it by time, adding more and more muscles to your body. So every little helps!