As someone that is an ectomorph, has a very fast metabolism and fucking hates eating… liquid calories have been an absolute staple in my diet for the last 2 years.
I’m currently sitting at 102.5kgs and looking to continue to put on weight (110kg) and am aiming for 4000 calories per day. 3000 of these calories come from a shake I make.
This shake consists of:
-85g Rolled Oats
-1 Scoop Whey Protein
-1 Tablespoon Peanut Butter
-500ml Organic Almond Milk
I consume 4 x these shakes throughout the day at calculated times (usually 3 hours between), and then have a regular meal for dinner - usually chicken/steak, rice/potatoes and some greens.
My question is - does consuming a high amount of “liquid calories” have any negative impacts on muscular development / overall health?
I understand I am still eating whole foods - just blending them, it sounds like a bit of an odd thought but thought it may be interesting to talk about.
I would say its the opportunity cost here. You only eat a vegetable once a day, and your protein and fat sources have very limited diversity. I would be concerned about Omega 3 to 6 ratios, not enough monounsaturated fats, lacking in essential amino and fatty acids, vitamin and mineral deficiency, etc
I use almond milk because I feel lethargic and bloated with full cream. Not to mention the sugar content in full cream milk is astronomical… even though it’s only lactose, I still don’t won’t to be consuming that much sugar.
No problems in the bathroom although I tend to blow a fair bit of smoke out throughout the day.
Most days I will get at least 3 servings of fruit in and I’m starting to try and get more veggies in - aiming for a couple servings with dinner at night.
I get most of my omega 3’s and 6’s from oats and supplementation of fish oil since I’m not a seafood guy. Potentially will incorporate some kind of seeds in my diet.
I only eat one meal with vegetables in it, not one vegetable a day. This meal consists of potatoes, sweet potatoes, broccoli & carrot.
As for omega 3s/6s - I get quite a bit through the oats and then supplement the rest. I’m not a huge fish eater but it is something I need to work into the diet a little more.
Could you detail what minerals / vitamins you believe I am deficient in?
I did not say otherwise. However, few tend to consider potatoes when discussing “eat your veggies”. And here again is a lack of variety and opportunities to get in other veggies.
I would consider oats a poor omega 3 source when compared with the significant intake of fats from peanuts, with those being a lot of omega 6s. In fact, rolled oats themselves apparently have a 21:1 omega 6 to 3 ratio
Not in the slightest. That would require a very specialized field of education and precise measuring equipment with lab work
I track my nutrient’s through an app which has all my RDA’s and I am 100%+ in every mineral and every vitamin expect vitamin A & B3… am I missing something?
Yes I need to work on the omega game, fish & seeds are something I need to pull my finger out and get into my diet.