Super Shake Guide - Scrawny To Brawny

Super Shake
Guide:
5 Easy Protein Smoothies
to Help You Build Lean Muscle
and Lose Fat
By nate green & The S2B Coaching Team
For a lot of guys, building muscle can seem damn near
impossible. But after helping thousands of guys from all
over the world get in better shape – and after making
the same transition from out-of-shape to muscular and
athletic ourselves – we know what works.
And I’m gonna let you in on a little secret:
The reason most guys don’t have the body they want is NOT because they’re slacking
in the gym or taking the wrong supplements – it’s because they’re not eating enough
food.
We see it every time we open our doors to new clients in our online workout and
nutrition coaching program.
Most guys come in looking for the “perfect workout” or the best supplement they
haven’t tried yet. But hitting the gym is only 10% of the equation to building an
awesome body.
The other 90%? Eating the right foods, in the right amounts, at the right times.
That’s why we start all our clients off with one simple nutritional habit, a powerful
practice that usually adds a couple pounds of muscle in the first few weeks:
Habit # 1
Drink at least one Super Shake every day.
If you’re ready to start building a lean, muscular body – the kind of body you can be
proud of – I strongly recommend you start with a daily Super Shake, too.
Here’s how.
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Copyright © 2012 by Scrawny to Brawny | www.scrawnytobrawny.com
7 Steps To
A Delicious
MuscleBuilding
Super Shake
The Super Shake combines high-quality protein, fiber,
good fats, antioxidants, and more in a tasty formula. It can
replace a meal when you’re in a hurry, or give you some
extra protein and calories when trying to build muscle.
For optimal mixing, flavor, and consistency, follow the steps in order.
Step 1: Start with ice
Use 1-4 cubes for a thin, chilled shake
Use 5-10 cubes for thicker, pudding-like consistency shake
Step 2: Pick a fruit
Our favorites are strawberries, bananas, and blueberries. If you like a thick shake, go
with frozen over fresh.
Step 3: Toss in some spinach or celery
Yeah, I know it sounds gross to put veggies in a shake, but if you use spinach or
celery, you won’t even taste them.
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Copyright © 2012 by Scrawny to Brawny | www.scrawnytobrawny.com
Step 4: Scoop some protein
Add 1 or 2 scoops of a protein powder of your choice. Here are three of our favorites:
BioTrust Low Carb Protein Powder
Jay Robb Egg White Protein Powder
SunWarrior Protein Powder (Vegan/Vegetarian)
Step 5: Select a nut or seed
Make sure you’re not allergic. (You’d probably know by now.) Aim for 1/3 cup of nuts/
seeds per shake. For instance:
Nuts: walnuts, cashews, almonds, Brazil nuts, hazelnuts, nut butter, dried coconut
flakes
Seeds: flax, hemp, chia, pumpkin seeds, etc.
Step 6: Pour in some liquid
How much depends on the consistency you prefer. If you have a weak blender, more
liquid makes it easier to blend.
•water
•chilled green tea
•unsweetened milk alternative (almond, rice, hemp, coconut)
•a shot of espresso (great as a preworkout boost)
Step 7: Choose your topper
This step is optional, but it nicely finishes off any shake.
•dark chocolate
•ground coffee beans
•coconut, oats, granola
•cinnamon, vanilla extract
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Copyright © 2012 by Scrawny to Brawny | www.scrawnytobrawny.com
Our Top 5
Super Shake
Recipes
Blueberry Madness Shake
Ingredients
1-4 ice cubes
1 cup blueberries
1 cup spinach
2 scoops vanilla protein powder
2 tbsp. ground flax or chia seeds
2 tbsp. raw cashews
1 cup almond milk (unsweetened)
1 tsp. pure vanilla extract
1 pinch cinnamon
Instructions
Combine all ingredients into a blender.
Blend on high until mixture is smooth and
creamy.
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Copyright © 2012 by Scrawny to Brawny | www.scrawnytobrawny.com
Popeye Shake
Ingredients
½ cup frozen raspberries
½ cup goji berries
1 cup spinach
2 scoops vanilla protein powder
2 tbsp. ground flax or chia seeds
2 tbsp. raw cashews
1 cup almond milk (unsweetened)
Instructions
Combine all ingredients into a blender.
Blend on high until mixture is smooth and
creamy.
Note
If you can’t find fresh goji berries, you can
usually find dried ones in the bulk section
at most health grocery stores (like Whole
Foods or Trader Joes).
Crunchy Nut Shake
Ingredients
1-4 ice cubes
½ cup rolled oats (replaces fruit)
1 cup celery
2 scoops chocolate protein powder
2 tbsp. ground flax or chia seeds
2 tbsp. natural crunchy peanut butter
1 cup almond milk (unsweetened)
Instructions
Combine all ingredients into a blender.
Blend on high until mixture is smooth and
creamy.
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Copyright © 2012 by Scrawny to Brawny | www.scrawnytobrawny.com
Chocolate Peanut Butter Shake
Strawberry Banana Shake
Ingredients
Ingredients
1-4 ice cubes
1-4 ice cubes
1 banana
½ banana
1 cup (or 5 stalks) celery
½ cup strawberries
2 scoops chocolate protein powder
1 cup spinach
2 tbsp. ground flax or chia seeds
2 scoops strawberry or vanilla protein powder
2 tbsp. natural peanut butter
2 tbsp. ground flax or chia seeds
1 cup almond milk (unsweetened)
1 cup almond milk (unsweetened)
Instructions
Instructions
Combine all ingredients into a blender. Blend on high
until mixture is smooth and creamy. Don’t freak out
about the celery – you won’t even taste it.
Combine all ingredients into a blender. Blend on high
until mixture is smooth and creamy.
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Copyright © 2012 by Scrawny to Brawny | www.scrawnytobrawny.com
What To
Do Next
Want to build an awesome body? Know a guy who does?
Go watch this FREE video course right now:
How To Build Muscle In 5 Easy Steps
These 5 FREE video lessons will show you the best way to workout, exactly what to eat
every day, and the 5 best supplements to take to build a strong, great-looking body.
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Copyright © 2012 by Scrawny to Brawny | www.scrawnytobrawny.com
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