Steve0178’s BodyBlog

24 oz skim milk: 240 cal. (or whole)
3 scoops protein: 345 cal (casein is slower digesting, whey is quick absorption…so use you best judgement)
1 tbsp flax oil: 110 cal
1 cup oats: 300 cal (if you grind these up in a coffee grinder then they will mix much better in the shake!)

995 calories 2 times per day…do it after your breakfast so it doesn’t fill you up. Eat just like you normally would throughout the day. Don’t count these shakes as a substitute for a meal…more of an addition to a meal.  An extra 2k cal per day will help you gain weight.