---

We often get caught up in our work and studies that we neglect our meals so if you ever need something quick this is for you. As a bodybuilder, I also get asked often from a hardgainer that's trying to bulk up and I'll suggest them to avoid mass gainers and replace with your own DIY shake. It's 'WHEY' healthier because mass gainers contains excessive sugar. While there's product like soylent, it doesn't necessarily taste good or fit our macros. Save your money and DIY !

The following calories and macros are subject to change depending on the product. This is just an example. Adjust to your own needs.

This is suitable for High Carb High Protein Low Fat diet.

---

---

INGREDIENTS

• Oats/Instant Oats 100g - 2 Serving [ 421 Calories - 74g carbs, 14g protein, 6.9g fat ] Great Fiber
• Chia Seed - 1 Serving [ 49.5 Calories- 3.1g Protein Fat 4.9g ] Great Omega-3 Fatty Acid and Antioxidant
• Low Fat Milk- 1 Serving [102 Calories- 8.6g carbs, 6.8g protein, 2g fat ]
• Banana 2 Medium Size 165g [ 147 Calories - 38g carbs, 1,8g protein ] : Weigh your bananas 100g = 89 Calories
• Chocolate Protein Powder - 2 Scoops [ 240 Calories - 4g carbs, 50g protein, 2g fat ]
• Half a cup of cold water and few cubes of ice

Total = 959.5 Calories [ 124.6g carbs, 75.7g protein, 15.8g fat

As for Low Carb High Protein High Fat diet, please feel free to tweak it. I'd suggest to substitute the low fat milk with full cream milk and add half an avocado, a tablespoon of olive oil (you don't really taste it) and a serving of peanut butter to increase fat content.

Just suggestions

Chocolate Whey + Peanut Butter + Avocado = Boom !
Vanilla Whey + Frozen Blueberries + Frozen Strawberry + Honey = Boom !
You can substitute Chia Seed with Flax Seed