muscle gain diet

yo, guys, what is going on guys. troy here. weightgainnetwork.com. in today's video i'm going to share with youguys a delicious 2,400 calorie mass building smoothie that's going to help you make someamazing lean bulking gains.

muscle gain diet, i've been cutting for the past four or fivemonths. i just started doing a lean bulk and i havea feeling i'm going to put on some size really quick just because my body's been in a caloriedeficit. i was definitely not eating enough caloriesto build muscle mass, but i was training like

an animal. my body was kind of going through a weirdphase where i was putting in the effort in the gym and just going through these grillingworkouts. actually still got a little bit stronger onmy squat and my dead lift, but i could tell i wasn't putting on muscle mass, so i reallywant to put on some size, trying to really bring up my shoulders. definitely trying to build up that bicep peakand also really trying to work on those legs. so the thing about going on a bulking phaseis sometimes it can be tough to eat all the calories, so i know for me, i just figuredout how many calories i need for my lean bulk.

i figure that i need to eat 3,475 caloriesto be about 250 calories above my maintenance phase. i'll dive deeper into this in some other videoshow you kind of figure that number out. but the first couple of days, i was strugglingjust to eat all of that food. i was just eating chicken and rice and i wastrying to eat really clean and it became really tough to eat all of those calories just fromwhole food alone, so i've been working on a few different smoothie recipes and thisnext one i'm going to show you is pretty crazy. it's 2,400 total calories. so i'm going to make your bulking and yoursupplementation and your meals to be really

easy because there's so much more to lifethan just fitness and obsessing about your gains and your weight and how much mass you'rebuilding. there's this amazing entire world out thereand i don't want you guys to be obsessed and spend every minute of every waking hour tryingto eat your calories and get in your food. if you guys are having trouble, you figuredout that you need to ear 3,500 maybe 4,200 calories every day to be in an optimal musclebuilding phase. if you're having trouble, throw one of thesesmoothies into your regimen, you're going to have some amazing success. let's go on over to the kitchen and whip itup.

all right guys, in my kitchen. got all the ingredients laid out here. so what we are going to whip up here - thisis going to be a chocolate peanut butter mass builder. by the way, i just have my shirt off here,not because i want to show off, but i want to have some type of visual representationof when i started my lean bulk, so i'm really just trying to bring up my aesthetics. like really trying to get really wide latsright here, really small waist, bring out my upper chest, really trying to bring upmy biceps.

i've been doing a lot of close-grip bicepcurls to bring out that peak. so this will give me a nice visual representationso in six months i'll look back and hopefully made some really good progress. so let's make the smoothie first ingredientwe have chocolate almond milk. we need two cups of this. this stuff is incredible delicious. two cups is going to be 240 calories, so throwthis in the blender. i just buy the silk chocolate almond milk. next up we're going to use two bananas.

so my calculations tell me two bananas isabout 240 calories. so banana one. not the best looking banana in the world,but it will do. little trick too, it actually makes it a lotbetter if you have frozen bananas. i currently don't have any and these are aboutto go bad, so i'm just going to use these. so i'll hook this up. next ingredient is an interesting one. the easiest way to add in a lot of caloriesin a smoothie is going to be through healthy fats.

i recommend with this recipe you buy eithermct oil. this is actually the number one energy boostingingredient on amazon or number one energy and boosting supplement. and mct oil is an awesome healthy fat. if you guys don't want to use this, it doesn'treally taste like a whole lot, you can also do coconut oil. we're doing four tablespoons of this and thereason why we're doing so much is because fat is nine calories per gram, so this alone,this oil adds 480 total calories when you put in four tablespoons.

yup. actually even a little bit more. one tablespoon is 135 calories. so i just threw in 60 total grams of healthyfats. next up, we've got more healthy fats. we are going to do a whopping six tablespoonsof peanut butter. so you can do peanut butter. you can do almond butter, cashew butter. i'm just going to throw a bunch of peanutbutter in here.

i'm not going to - probably going to do closerto like four heaping tablespoons here, but peanut butter is going to be one of the easiestways to get in a lot of calories. i don't think i shared with you guys whati'm using here. i just have all natural peanut butter fromtrader joe's. another thing that you could do is if youguys wanted to make a little more unhealthy smoothie, you can also nutella. it would be incredibly delicious and it wouldbe a great way to get in some easy calories. i know in some other smoothie recipes a coupleof years ago, i was even using avocado. you don't really taste it.

it just makes it creamy. avocados are really caloric, so i highly recommendyou guys try out those too. i'm just kind of guesstimating, but that wasabout six tablespoons of peanut butter. and my hands are a mess here. give me a second. next up, two scoops of protein. i've been really leaning towards the beefprotein isolate just because it has some natural creatine, more amino acids. this type right here has some natural - actuallyit has some maltodextrin, so it's got a few

more carbs in it as well. so i'm going to use a scoop of this chocolatepretzel muscle mass. and i'm also going to do a scoop here of somewhey isolate. so got that and then what did i miss here. oh, okay. then we're going to add four tablespoons ofhoney, just some natural sugars. throw in more calories. i'm just going to squirt in a bunch here. and that looks like about four tablespoons.

so this is just some golden blossom honey. we had 240 calories in the almond milk. we got - oh one ingredient we almost forgotand this would be your dark chocolate chips. so dark chocolate actually has natural antioxidants. help you guys recovery with your workoutsand it's such an easy way just to get in a lot of calories, makes the smoothie reallydelicious. i'm going to do a couple of handfuls here. i'm just kind of guesstimating on the palmof my hand. i would say that's about two tablespoons.

i got toll house dark chocolate chips. and if you guys also wanted to, you couldadd creatine. you could add some extra branched chain aminoacids. you can do leucine powder which is the mainbranched chain amino acid. really anabolic. good after your workouts. you could do a lot of different things withsupplements, but it's really not needed guys. just make sure you have the whole food andyou will be good. we have two cups chocolate almond milk, fourtablespoons chocolate chips, four tablespoons

mct oil, six tablespoons peanut butter, twoscoops protein, two frozen bananas and four tablespoons of honey for a grand total of2,400 calories. i'm going to blend this up and i will showyou guys the final result. all right guys, so here's the final result. and it just tastes like a really rich chocolatemilk shake. so incredibly easy way to get in 2,400 calories. guys, just like i said at the intro, don'tstruggle with trying to pack in a bunch of whole food if you don't feel good and you'refull and you just hate your life because you're eating eight different meals a day.

start trying to incorporate these high caloriesmoothies and you're going to make your life so much easier when you're bulking up. hopefully you guys enjoyed this video. we've got a ton more videos coming this followingwinter on bulking, on lean bulking, how to calculate your calories. some really crazy workouts, some really crazymeals, so make sure you guys subscribe.