Recently I decided to start focusing on Mass Building, seeing that I’m at about 9% body fat now. I really didn’t want to start this phase until I was about 2% from my fat percentage goal. I’m THERE!

So…I’m increasing my calories from 2,100 to about 2,800 and as high as 3,000. Just let me say that if you are not at your goal percentage yet or within 2% of that goal…stay on the Fat Shredder style diet.

The Fat Shredder Diet is basically figuring out your maintenance diet and then creating a deficit of 300 to 500 calories. For me…my maintenance calorie intake is 2,100 to 2,300 calories. So, if I wanted to loose more body fat I would shoot for around 1,800 or even 1,700 depending on what workouts I was doing. When I did round 1 of Insanity I ate between 1,700 to 1,900 calories and I lost over 20 lbs in 60 days.

OK…so now that I’ve explained (in great detail) why I created this variation of my favorite shake of the day. I’ll get to the point 🙂

Here’s how to add more calories and protein to my new Mass Building Diet…I added 1 scoop of chocolate AMP Amplified Wheybolic Extreme 60 protein powder to my mid morning shake.

Here’s everything that’s in this delicious drink 🙂

  • 16 0z Cold water
  • 1 Scoop Shakeolgy
  • 1 Scoop AMP Amplified Wheybolic Extreme 60
  • 2 tbs PB2 Peanut Butter Powder
  • 1 Frozen Banana

Calories = 337 – Protein = 42 – Carbs = 43

I may add 1 more scoop of the AMP Amplified Wheybolic Extreme 60 to the shake on days on need more protein and more calories. The good thing with these shakes, is that your body absorbs all of the protein and nutrients very fast.

I’ll update any future shakes that I use. But, for now this is the one I’m using during my muscle mass building phase.



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