325g (1/2 pot) cottage cheese 1-3 scoops (~25g each) oats 1 scoop choc&mint whey a handful of nuts (usually almonds and hazelnuts) some frozen spinach, broccoli and cauliflower (roughly 50g each, but not sure) 2 tsp cinnamon a slash of ACV water to top it up to 1l
Usually it's 2 scoops oats, 3 if I know I will be going crazy with the volume during the workout. I might start adding some EVOO at some point.
95% of the time I have this roughly 1.5 hours after my workout (I also have 2 scoops whey+some fiber 15-30minutes after the workout) and call it "dinner". My friends call it "WTF".
I'm curious. If it's a bulking shake, why do you add the spinach , broccoli and cauliflower? They're not calorie dense, not high in protein, and it I can't possibly see how they could add to the flavor. So what the fuck are they doing in there? lol
Not busting your balls, but it's just my "WTF" reaction as well.
Two reasons: 1) Since I treat it as a meal I'd like to have at least some vegetables with it 2) I suck at eating fruit and vegetables. Other than this I have some dried apricots with breakfast, about 1/3 of an onion in my lunch (chili variation), banana after lunch, some spinach with supper. So adding this to shake almost doubles the amount of vegetables I get during the day.
So essentially, I see it more as an easy to make, easy to transport post-workout meal that's bulk oriented