Joe Fazer went from self-described “skinny guy” to king of the bulk. If you’re unfamiliar with Joe, here’s a brief catch-up. Over the past few years, he’s been eating plenty and hitting the gym in a bid to get “bigger”.
It's a struggle for Joe as he has a fast metabolism and a very low appetite — not quite a match made in heaven for a bulk. But Joe’s been committed, and his results have been impressive.
He also doesn’t believe in gatekeeping the secrets to his bulk and openly shares bulking tips that have worked for him. In this installment of Joe’s top tips, he shares his liquid calorie recipes, which he calls “cheat codes for bulking”. And he's not exaggerating. All three of these shakes contain over 1,000 calories. Per drink.
Shake #1
A take on a mixed berry special but with more calories, of course.
- 250ml full fat milk
- 2½ scoops vanilla ice cream
- 1 handful each of different frozen berries (eg blueberries and raspberries)
- 2 tbsp Greek yogurt
- 1½ scoops Strawberry Impact Whey Protein
- 1 banana
- 30g oats
- Ice
Calories: 1,069
Carbs: 104.8
Fat: 49.55
Protein: 51
Shake #2
A slightly more nutritious option based on Fraser Wilson’s recipe. It's still calorific but probably better suited to those who don’t have a sweet tooth.
- 100g oats
- 1 banana
- 150g blueberries
- 20g peanut butter
- 1 cup egg whites (about eight egg whites)
- 240ml full fat milk or almond milk
- 1 tsp cinnamon
- 1 handful spinach
- 50g crisped rice cereal
- 1 scoop Impact Whey Protein
Calories: 1334
Carbs: 182.8
Fat: 31.7
Protein: 79
Shake #3
Or otherwise known as “Choco Madness” (definitely not a name Joe just made up on the spot).
- 250ml full fat milk
- 2½ scoops chocolate or vanilla ice cream
- 2 tbsp Greek yogurt
- 2 tbsp hazelnut chocolate spread
- 1½ scoops Chocolate Impact Whey Protein
- 1 banana
- 30g oats
- Ice
Calories: 1326
Carbs: 137.7
Fat: 63.6
Protein: 51
Take home message
If you’re ever at a loss to what to put in your smoothies, consider yourself taken care of. Mine are normally a random mix of whatever's in the fridge and cupboards, but if you want to beef up your bulking macros, add these to your roster.
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