1.5 scoops ON whey (choc)
1/2 scoop muscle milk (pb choc)
1/2 cup oats (i'm guessing, not measuring)
1 scoop waxy maize starch
1/2 banana
milk
water

It's effing delicious and I'm sure it's chock fulla calories, protein, carbs, etc.

What do you guys think?


Oh yeah...goals, etc....I guess I'm on a consistent bulk/maintain/recomp/whatever.

I'm not that really creative anymore when it comes to PWO shakes. I lift only 3 times a week and the rest of the days are cardio sessions. So after my cardio i half 2/3 cup of oatmeal, 1/2 cup of blueberries and 1 cup of egg whites, yeah I knoe actually a meal really.

But on my workout days I go high carb and my PWO shake consists of 12oz skim milk and 3 scoops of cyto-gainer. Chocolate mint is the shit!!!

Take out the Muscle Milk. You don't really want fats after a workout.

NNNNNNNNNNOOOOOOOOOOOO!!!!!!!!!!!!!

That shit is a myth, as before I already posted an article about fats post workout.

Plus muscle milk is MCT's which convert to energy anyways, and having Casien with whey actually gives your body a steady flow of protein keeping anabolic for a longer time.

yeah, Bingo was his Name O'.

Didn't know that. I was always under the assumption that fats PWO wasn't ideal since one wanted to get nutrients into the muscle quickly, and fats would slow down the digestion.

To tell you the truth, I don't really think it's a big deal. I think it would only matter if you're trying to compete, but since you're goal is to bulk up, keep smashing those shakes!!

I would drink the WMS by itself first then 15 minutes later drink the protein.

Just water.

Ok. That's what I do though.

He is right, if you want a solid book on nutrition then check out Macrobolic nutrition. Certain fats post wo are good, others are not. PB contains good fats thats why you see people adding it into there post shake, to name a few, Ronnie Coleman, Dorian Yates, Jay Cutler, Branch Warren. If you get a chance to check out there prep videos you will see it. But i would save the Muscle Milk for bed, its better utilized for keeping you anabolic through the night, JMO.

Post Workout shake & Fats.

All fats slow down digestion no matter what it is simple chemistry. Check out lipids profiles dumb ass. Coleman and all those freaks are on juice. So if you are on juice you will not hit as big as a catibolic state meaning you could wait a little longer for the carbs and protein to digest. If you are natural keep fats out until 45mins after yor pwo

don't know why you're using muscle milk AND on whey, or waxy maize AND 1/2 of oats. 1/2 cup of oats is plenty of carbs. you might want to split this into two shakes and drink one before.

1/2 cup of oats is 27g of CHO, 5 of which are fiber, so in essence, it's 22g of carbs.

my new routine is i eat a bowl of oats with dextrose in it, then 20 minutes later a chicken breast and a huge glass of milk.

Im just fuckin tired of whey shakes. the only whey product i use lately is Met-RX bars pre-workout.

I'd drop the MM due to the fats, too, but not only for that reason. It's also got a good amount of casein, which is a lot slower to absorb than just whey. Also, you're mixing all this w/ milk, which contains a lot of casein as well.

This shake would no doubt taste great, but the fats and casien will make your damaged muscles wait longer to get the aminos they need than if you were to just use straight whey.

I would also pick one carb or the other, between the WMS or oats. Personally, I'd do like Will said and use the WMS in water and maybe creatine, etc 20 mins prior to your shake. It will clear the stomach really fast and then you can down your whey/water shake and be good to go.

Oats are a great source of carbs, but the fiber content will also slow things down as far as digestion goes. I'd save them for the next meal after the shake or for breakfast.

if everyone would read the article instead of gaining 1 on your posts. Then alittle bit of fat is not bad, and actually a mix of whey and casein is better then just whey. Its the reason that you will get a steady flow of protein hence the fast absorption of whey and slow of Casein. Also I really dont see Muscle Milk a problem for the reason that most of the fat content is actually MCT's!!!! Are we clear...

Thanks for the input guys.

Lately, I've been sticking to either/or...the WMS or the oats. As for the Muscle Milk (or casein) I still like to throw a little bit (1/2 scoop maybe) in there, because it makes the shake taste better.

All that sounds great and mighty tasty. But, wouldn't it be easier just to use MM alone instead of all that extra?