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Anonymous
I have a question:

How do I make a whey shake, what are the base ingredients? I was thinking 1-2% milk, whey, eggwhites, creatine(is this overdoing the protein?), choco powder (not sure if this is good or bad) and even a banana now and then. I guess most people use water but is it ok to use milk?

If it's relevant, I'm super fucking skinny (60 kg) at age 23.
I tried googling but it found a ton of commercial whey shakes and I would like to know how to make your own so I know what's in it, and maybe balance the mix.

I try to train 7 times during a 2-week period, mostly lifting weights, rows, chinups. But like I said, I'm a skinny fuck so I'm trying to make a proper diet.

tl;dr: how do I make a whey shake?

pic unrelated
>> Moonmauler
There's no set way. Everyone has their own thing. I'm pretty uncreative, as I usually just go with powder + water or milk.
>> Anonymous
i dunno lol
>> Anonymous
milk is fine. milk is fine.
>> Anonymous
I only mix with water for post-workout shakes since milk has fat.

however morning shakes have Oatmeal, peanutbutter, milk, banana, strawberries.

700+ calories, 50 g protein
>> Anonymous
Awesome, thanks guys. Just wanted to make sure what I suggested wasn't a waste of time. Will make my first shake tomorrow, will drink it pre-workout.
And no, I'm not expecting a miracle muscle cure, just want a proper diet so I can see some gains. Any weight gains at this point will be an improvement.
>> Guil
>>54165
>milk has fat
Good god, I heard theres Skim Milk and even 2% Fat Milk out there! Check it out man!

Also strawberries + peanut butter doesn't sound like it mixes. I usually do one or the other, but hey I haven't tried it so I'll shut up

Anyway OP:
Since you're super fucking skinny, you want to fill it up with some more things to make it more of a meal replacement shake than just a shake. So go for peanut butter, WHOLE milk (the fat isn't bad for you as a skinny kid) and whatever else. Bananas, Strawberries, Oatmeal are fine.. but like I said I haven't tried berries + peanut butter. one or the other for me, everything else mixes.
I also add a scoop of vanilla ice cream too usually, or whatever flavor your whey protein is. But beware of making your shake too thick to where you wont enjoy drinking it..
>> Guil
>>54179
Oh also don't need to add egg whites. Not only do eggs digest better when cooked, it's just unneccesary protein if you're already having whey+milk+peanut butter+ice cream.. I mean if you want to add it up.

Two scoops of whey for me is like 42g.
I get like 8g from the peanut butter
10g from the milk
8g from the ice cream

anyway point is thats enough for one meal. Eat the eggs a couple hours later and EAT THE YOLK. Theres no reason for you to avoid it, at least I don't. I usually eat 4 eggs every other day(or something) as one of my meals.
>> Anonymous
>>54188
Cholesterol per yolk - 210mg. lol.
>> IKNOWMORETHANYOU
>>54154
best easy source for whey protein is cottage cheese, believe it or not
>>54165
my god you're fucking stupid, fat has no effect on post workout results, why you think its better to take it in the morning with shitloads of sugar for extra fat absorption is beyond me
>> Guil
>>54193
http://stronglifts.com/the-truth-on-high-cholesterol-levels-egg-consumption/
>> Anonymous
>>54199
surely not a biased source lol

Still, 4 yolks a day is way too much cholesterol.
>> IKNOWMORETHANYOU
>>54174
most whey protein shakes have things in them you cant possibly get at home(taurine, lysosine, glutamine, etc), most dont even have creatine in them, if i were you, i would eat some cottage cheese, peanut butter since you're skinny as hell, and eat some pasta after that, pasta is a great source of carbs and essential to using all the protein you take in, if i were you i would take in 1g of protein per lb of bodyweight

think of it this way, carbs are the workers on a building, the scrap metal waiting to be added onto the building is protein, protein cant be utilized without carbs
>> The Dark One !UYklPQPVhw
>>54179
Anything mixes. Just mix it in a personal blender.

There is no set mixture to go by. Be creative with it. You can add whatever you want to it, but be mindful of the nutritional value of the shake's ingredients. It would be counterproductive if you put in excessive amounts of fatty ingredients.

For mine, I use a milk base and add some form of fruit (usually a banana), a tablespoon of peanut butter (for extra protein) and a couple scoops of light ice cream to add flavor. Sometimes I add walnuts for a healthy dose of unsaturated fat.
>> IKNOWMORETHANYOU
>>54203
whey protein is best taken immediately post workout, DO NOT TAKE SUGAR POST WORKOUT, it will rob you of energy suposed to be used making muscle, and it will instead be turning fructose/sucrose into glucose

ice cream is a fucking horrible idea, dont try it, if you're taking protein because it tastes good then why the fuck are you lifting in the first place
>> IKNOWMORETHANYOU
>>54208
more stupidity
fat alone is fine, fat is not bad, do you understand that? FAT IS NOT BAD
fat with sugar MAKES YOU FAT, you will absorb the fat if you add ice cream or sugar along with the fats
>> Guil
>>54221
The OP is not dieting for fat loss you ignorant cunt. A lot of people bulk on shit to gain weight, then cut later. It's not rocket science.
>> Anonymous
OP here, I don't plan on adding any sugars. Trying to stay clear from sugars, not really a problem.
Since I'm not really at a point where I'm trying to get somewhere specific (trying to add weight in general, heard it's a waste of time this early to specialize and whatnot).

And I hear you on the "(taurine, lysosine, glutamine, etc)", but at this stage I just want to make a whey shake for before or after workouts to help gain weight. All those super-vitamins and eXXXtreme extracts seem over the line at this stage?

Thanks for all the help, much appreciated.

ps, I don't expect it to taste great nor add superpowers.
>> IKNOWMORETHANYOU
>>54221
...
since when does protein aid in fat loss? oh, thats right, it doesnt, and why would you be taking high gi carbs in the first place? your body doesnt care what gi the carbs are, so why not take low gi? and the only reason you'd be in the absense of carbs, is if you avoided them because you're on keto, which would be retarded if you're trying to bulk up as carbs are essential to bulking
>> Guil
>>54214
I wasn't aware something had to taste bad if it was connected to lifting?

Forget the fucking ice cream if it's causing head trauma, but I'm gonna use it and still see gains while using it. Shit doesn't have to be PERFECT.
>> IKNOWMORETHANYOU
>>54236
if you're a skinny bastard, its fine to mix with your whey any time OTHER than after lifting, sugar after lifting is fucking stupid
>> Guil
>>54230
You'll end up quitting if you can't enjoy your routine, and that includes meal changes. Just saying.

>>54237
Yeah I guess I should have mentioned I mix it up often, sometimes that's a mid-breakfast meal or a meal I take right before sleeping
>> Anonymous
>>54233
lol you know not how to read. stfu you know jack shit about piss all. first of all i said in the absence of high gi foods the body will resort to burning readily available (ie digested) fat before protein, which is harder to digest for energy. i'll never say don't eat fat at all, or even what you're making it out that I'm saying. I am saying if you want to keep a lower bf% while bulking you still want protein and not fat..

guil and IKMTY you are both failures at life and you should kill yourselves.
>> IKNOWMORETHANYOU
>>54230
if you're willing to add creatine to your homemade shakes, why not drop the money used on creatine and buy yourself some premade powder? most powder has good shit in it that would be unattainable or ungodly expensive to buy separate, but if you must make yourself a "homemade shake" i wouldnt actually make a "shake" at all, i'd mix some peanut butter and some cottage cheese(its good, trust me) and eat that a few times a day, i wouldnt suggest it post workout cuz CC has shitloads of lactose(sugar), but for a snack and such, it'd be great, cottage cheese is just whey protein really, but for a post workout protein source, i can't realy think of anything besides lean meat that doesnt have sugar but has lots of protein, i've heard soybeans are good, never tried them myself though
>> IKNOWMORETHANYOU
>>54246
you're a joke dude, why would OP have a lack of carbs? and i have no fucking clue why you keep saying "high gi", theres more than "high gi" carbs you fucking idiot, and your body doesnt use protein for energy, which is exactly why your body cant store protein, and what the hell are you talking about "eat protein instead of fat"? you dont have a fucking choice, both are good for you, its not one or the other, you take both or you suck at nutrition
>> Guil
     File :-(, x)
>>54246
>OP
>super fucking skinny
Not getting any more of a response than this.
Can't be bothered wasting my time.
>> Anonymous
Shakes won't do much than provide protein for a little time.

Make sure to consume protein and carbs every 4 hours. bread, pasta, rice are cheap and easy to make. Canned tuna or salmon are good source of protein and essential fatty acids. almonds, kidney beans are great for this too.
>> The Dark One !UYklPQPVhw
>>54230
Some whey protein mixes have those vitamins included. The one I use has a "Super Recovery Blend" mixed in with the whey protein.
>> Anonymous
get a mass gainer supplement