Prepping for the LB(A)NC 3

Recall that the Look Better (Almost) Naked Challenge is about the transformation to LB(A)N rather than actually LB(A)N. In that vein, I offer the terminally skinny, extremely disciplined, the sandbaggers and/or the non-believers that there is such a thing as LB(A)N (i.e. the form-follows-function crowd) the following post-workout shake recipe from 70s Big:

1. 2 cups of milk
2. 2 cups of ice cream
3. 1/2 cup of peanut butter
4. 2 scoops of protein powder
5. 4 tablespoons of chocolate syrup

Total Calories: ~2,090 kcal
Total Protein: ~104 g

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Note that many Strength and Conditioning coaches, including Robb Wolf (in Paleolithic Solution – Episode 7 ) recommend that serious athletes eat about 1 to 1.5 grams/lb of bw of protein/day. I weigh about 170 lbs so that is about 175 to 250 grams of protein per day or about 60 grams protein per meal plus about another 60 grams divided by 2 snacks per day. I post this shake recipe sort of tongue-in-cheek, but this really isn’t that far off for a person weighing 170 lbs wanting to increase mass. If you are 70s big, like 200 lb or more, this is pretty much right on for gaining mass. (Depending on your commitment to mass, I would drink this every 4th day to every day.) You could make it more Paleo with coconut milk and no peanut butter but I am sure you get the point. Seriously, if you want to gain size/mass enough to forsake health and waist size temporarily, you need to eat big, 70s big! If you want to get stronger and leaner, that is different and we will tackle that issue at a later date (though I am sure you have a hint about what I am going to say).