The Nod Factor

Donald Knuth Interview - on extreme programming, unit testing, multicore cpus, parallel programming et al

Written by The Pragmatic Researcher on 6:47 AM

http://www.informit.com/articles/article.aspx?p=1193856

209 comments

Shuttle's KPC $99 bucks for the barebones.

Written by The Pragmatic Researcher on 10:03 AM

http://www.tomshardware.com/reviews/shuttle-kpc,1808.html

1 comments

Protein Shakes - Courtesy of Sherdog.net forums

Written by The Pragmatic Researcher on 10:00 AM

Original link here -> http://www.sherdog.net/forums/showthread.php?t=430362
Reposted here because this gem should never disappear from the web :)
-----
Unofficial Sherdog Protein Shake Recipes (and How-To) Thread
GENERAL GUIDELINES FOR MAKING A PROTEIN SHAKE

Mix and match one serving from each of the categories below (although you aren't required to add anything from the fibrous carbohydrates, sweetener, or supplement categories).

Liquid Base
- Water/Ice
- Iced Green Tea (Black and Oolong Teas inferior, but okay)
- Iced Coffee
- Carb Countdown (or other low-carb formula)
- Diet Non-Carbonated Beverages (ex. V8 Diet Splash)
- Freshly Juiced Fruits or Veggies (avoid storebought fruit juices)
- Whole Milk [Weight Gain]
- Coconut Milk [Weight Gain]
- Coconut Water [Pre-Workout/PWO]

Fruits/Veggies
- Mixed Berries (Blackberries, Blueberries, Strawberries, Raspberries, Acai Berries, Boysenberries, Cranberries)
- Bananas
- Tropical Fruits [PWO] (Pineapple, Mango, Guava, Papaya, Kiwis, Passion Fruit, etc.)
- Melon [PWO] (Cantaloupe, Honeydew, Casaba, Watermelon)
- Apples, Pears
- Plums, Prunes, Raisin, Dates, Figs [PWO]
- Vegetables (Recommended: Spinach, Carrots, Cucumbers, Tomatoes)

Protein/Carb/Fat Powder

Milk Protein Isolate or Casein-Based Protein Powder [Anytime]
Allthewhey Milk Protein Isolate
MD+ Myosin Protein Complete
Beverly International Muscle Provider
Biotest ****bolic Drive
Dorian Yates Approved ProPeptide
Met-RX Protein Plus
Low-Carb MRP [Anytime]
Cytosport Muscle Milk
Biotest ****bolic Drive Complete
Instone Intake Performance
Whey Protein [PWO]
AST VP2
ON 100% Gold Standard
Dymatize Elite Whey
Dymatize ISO-100
Weight Gainer [Weight-Gain or PWO]
Cytosport Cytogainer
Prolab N-Large II
Carbohydrate Powders [PWO]
Dextrose
Maltodextrin
Waxy Maize Starch (aka Vitargo)
Glucose-Electrolyte Powders [Pre-Workout/PWO]
Accelerade
Cytomax
Gatorade

Dairy
- Lowfat or Nonfat Plain Yogurt
- Lowfat or Nonfat Cottage Cheese
- Lowfat or Nonfat Ricotta Cheese
- Omega-3 Eggs*
- Pasteurized Egg Whites*
- Ice Cream [PWO]
- Heavy Cream [PWO]
- Half & Half [PWO]
*Not recommended for lack of utilization in raw form

Healthy Fats
- Ground Flax Seed or Flax Oil
- Almonds, Cashews, Peanuts, Pecans, Walnuts
- Shelled Sunflower or Pumpkin Seeds
- Peanut, Almond or Cashew Butter
- Coconut Milk/Oil [Weight Gain]
- EFA Oil Blend (ex. Udo's Choice Oil Blend)

Fibrous Carbohydrates (Optional)
- Wheat Germ
- Oat Bran
- Steel-Cut Oats (Anytime)
- Instant or Rolled Oats (PWO)
- Unsweetened Granola (PWO)
- Coffee Beans (Pre-Workout)

Natural Sweeteners (PWO)
- Honey
- Maple Syrup
- Cane Juice
- Blackstrap Molasses
- Extracts (Almond, Vanilla, Peppermint, etc.)
- Pectin (for thickening)
- Fruit Jams/Jellies
- Fruit Shavings (ex. Coconut Flakes)
- Cocoa or Cocoa Mixes
- Cinnamon

Artificial Sweeteners (Anytime)
- Stevia
- Splenda
- Equal
- Sweet n' Low
- Sugar-Free Cocoa Mixes (Swiss Miss Lite, etc.)

Recommended Supplements
- Greens Powder
- Creatine
- MCT Oil [Weight Gain]
- EFA Oil Blend (from Healthy Fats)
- Psyllium Husk Powder [Anytime]

Precision Nutrition Super Shakes Competition
The guys at Precision Nutrition recently held an informal PN Super Shakes competition. Here are the entries. The winner was the Turtle Shake, you might have read about it at T-Nation because I guess Tate likes it.

Criteria:
* Must be an original recipe (for example, not blatantly and utterly plagiarised from another book or website).
* Must taste great.
* Must have a liquid base such as water, iced green tea, Carb Countdown®, juiced fruits and veggies, iced coffee, etc.
* Must include a high-quality protein powder (ideally a milk protein blend such as ****bolic Drive® by Biotest or Met-Rx Protein Plus®, available in a variety of flavors).
* Must include a concentrated greens product such as Greens+®

Can include:
* Fruit, such as mixed frozen berries, apples, pineapples, peaches, etc.
* A healthy fat source such as ground flax seeds/flax meal; mixed nuts such as pecans, almonds, walnuts, cashews, etc.
* Dairy such as cottage cheese, plain yogurt, ricotta cheese, etc.
* Fresh veggie juice such as carrots, celery, etc. prepared in a juicer
* Fibrous grains such as whole grain oats
* Extracts such as vanilla, peppermint, etc.

Before I show you the winners, first check out a fantastic link for Protein Shakes Matakatsu Funaki first posted:
http://www.bodyandfitness.com/Inform...ss/protein.htm

And also know that below the winners, finalists, and other entries, I've archived all the protein shakes I could find posted here at Sherdog by Sherdoggers themselves.

WINNER

The Turtle
1/2 cup Water
1/2 cup Ice
2 scoops MPI/Casein, Chocolate
1 cup pasturized egg whites
1 oz Pecan Halves, chopped
2 tbsp Natural Peanut Butter
1 tbsp Udo's Oil
1 tbsp Greens+

FINALISTS

Iced Coffee Super Shake
2 cups Iced Coffee
2 scoops ****bolic Drive, Vanilla
1 scoop Organic Ice Cream, Vanilla or Chocolate
1 tsp Flax Oil
6 dark chocolate covered espresso beans
1 tsp Greens+ Energy, Cappucino
A touch of cinammon
Editor's Note: Drop the ice cream scoop for an "anytime"
shake.

Chocolate Mint Super Shake
1/4 cup Water
5 Ice cubes
1 scoop MPI/Casein, Chocolate
1/3 cup Cottage Cheese
2 tsp Ground Flax Seeds
25g Pecans added after blended smooth
1 1/2 tsp Cocoa (or measured to taste)
2-3 drops Mint Extract
1 tbsp Greens+

Tropical Power Super Shake
1 cup Water
1 Banana
1/2 cup Fresh Pineappple, Frozen
2 scoops MPI/Casein, Vanilla
1/2 cup Nonfat Plain Yogurt
1 tbsp Ground Flax Seeds
1/4 cup Unsweetened Coconut Flakes
1 tbsp Greens+

Banana Mango Berry Super Shake
12 oz Iced Green Tea
1 cup Frozen Mixed Berries (Blueberry, Blackberry, Raspberry)
1 Mango, Ripe
1 1/2 scoops ****bolic Drive, Banana Cream
1 tbsp Nonfat Plain Yogurt
1 tsp Ground Flax Seeds
1 tsp Extra Virgin Olive Oil
2 tsp Greens+, Berry

Banana Cream Super Shake
1 cup Water
5 Ice Cubes
1/2 banana
2 scoops ****bolic Drive, Banana Cream
1 cup Lowfat Plain Yogurt
1 cup Half and Half
1 tbsp Ground Flax Seeds
1/2 cup Hazelnuts
1 tbsp Greens+
Editor's Note: Drop the Half & Half for an "anytime"
shake.

OTHER ENTRIES

Mango Magic
12 oz Iced Green Tea
1 cup Frozen Fruit Mix (Pineapple, Peach, Honeydew, Strawberry)
1 Mango, Ripe
1.5 scoops ****bolic Drive, Banana Cream
1 tbsp Nonfat Plain Yogurt
1 tsp Ground Flax Seeds
6 Almonds
2 tsp Greens+, Tangerine

Berry Berry Good
1 1/2 cups Ice Water
1/2 cup Organic Berry Juice (Recommended: President's Choice Cranberry/Blueberry)
Handful Fresh Organic Berries
2 scoops Whey Cooler, Berry Flavour
1 tbsp Udo's Choice Oil Blend
2 tbsp Greens+, Berry
5g Creatine
10g Glutamine
Optional Tasteless Nootropic Additions
1/2 tsp Acetyl-l-carnitine = 1200 mg
1/4 tsp Bacopa = 750 mg
1/2 tsp Rhodiola = 350 mg approx.
1 tsp NATURAL CALM = 500 mg Magnesium Citrate

Blueberry Pie
Water/Ice (as desired)
1 cup Blueberries, Frozen
1/4 cup Vanilla Yogurt
1-2 scoops ****bolic Drive, Vanilla
1 tbsp Ground Flax Seeds
1/4 cup Whole Groat Oats
1/4 cup Crushed Graham Crackers
Dash Vanilla Extract
1 tbsp Greens+, Berry

Blueberries & Broccoli
Water (as desired)
1/2 cup Blueberries, Frozen
1/2 cup Broccoli Sprouts
1 Beet, Raw
Kale (add last- fill to top)
1 scoop MPI/Casein, Raspberry
1 tbsp Hemp Oil or Flax Oil
1 tbsp Greens+

Baked Apple Shake
1 cup Iced Coffee
4-5 Ice Cubes
1 Apple, Baked w/Skin
2 scoops Met-RX Protein Plus, Vanilla
3 tbsp Ground Almonds
1 tbsp Ground Flax Seeds
1 tbsp Sesame Seeds
Dash Cinnamon
1 tbsp Greens+

Swiss Miss Shake
1 cup Water
1 cup Nonfat Plain Yogurt
1 scoop Met-RX Protein Plus, Chocolate
2 tbsp Oats
1 tbsp Wheat Germ
2 tbsp Diet Swiss Miss Powder, Chocolate
1 tbsp Greens+

Herb's Cottage Creamer
1/4 cup Non-Dairy Creamer
1.5 cups Ice
2 scoops Egg/Whey/MPI Protein Powder
1/2 cup Cottage Cheese
2 Tbsp Ground Flax Seeds
1 Tbsp Flax Oil
1 Tbsp Greens+ Energy

Cucumber Summer
1 cup Water
2 Ice Cubes
1 Cucumber, Grated
2 tbsp Fresh Dill Weed, Chopped
1 clove Garlic (Optional)
1 scoop MPI/Casein, Unflavored
1 cup Plain Yogurt
10 Walnuts, Halved
1 tbsp Extra Virgin Olive Oil
1 pinch Salt
1 tbsp Greens+

Just Strawberry
1 cup Skim Milk
7 Ice Cubes
3-5 Strawberries
1.5 scoops ****bolic Drive, Vanilla
1/2 cup Cottage Cheese
2 tbsp Ground Flax Seeds
1 tbsp Greens+

Just Blueberry
1 Cup Skim Milk
7 ice cubes
0.5-1 cups Blueberries
1.5 Scoops ****bolic Drive, Vanilla
1/2 Cup Cottage Cheese
2 tbsp Ground Flax Seeds
1 tbsp Greens+

Tummy Settler
2 cups Iced Tea, Chamomile
Few Ice Cubes
1 slice Fresh Organic Lemon, Seeded
1/4 tsp Diced Ginger
1 tsp Diced Fresh Mint
1 scoop Whey Breezer, Iced Tea
1 tsp Honey
1 tbsp Greens+ Detox, Tea

Ginger Orange Cream
1/2 cup Water
5 Ice Cubes
1 Navel Orange, Peeled
Zest from the Orange
1/2 tsp Fresh Ginger (Squeezed w/Garlic Press)
1 scoop MPI/Casein, Vanilla
1/2 cup Plain Yogurt
1 tbsp Ground Flax Seeds
1/4 cup Oat Bran (Optional)
1 tbsp Greens+

Iguana
Ice Green Tea (as desired)
1.5 cups Pineapple, Fresh
1/4 cup Cottage Cheese
1.5 scoops MPI/Casein, Vanilla
1 tbsp Flax Oil (Optional)
1.5 teaspoons Coconut Extract
Shredded Coconut (Optional)
1 tbsp Greens+, Berry

Antioxidant Avatar
10 oz Water/Iced Green Tea (add more if needed)
1/2 cup Blueberries, Frozen
1/2 cup Raspberries, Frozen
1 handful Spinach, Fresh
1 scoop ****bolic Drive, Vanilla
2 tbsp Plain Yogurt
1 tbsp Ground Flax Seeds
1/2 tbsp Greens+
Splenda (to taste)

PB&B
3/4 cup Water
1 Banana, Frozen
2 scoops ****bolic Drive, Vanilla
2 tbsp Yogurt
1-2 tbsp Organic Peanut Butter
1 tbsp Ground Flax Seeds
1 tbsp Greens+
Splenda (to taste)

PB&B #2
Water (as desired)
1 Banana (Cut Into Pieces and Frozen)
1 scoop ON 100% Casein Protein, Vanilla
1 scoop ON 100% Whey Protein, Vanilla
2 tbsp Natural Peanut Butter
1 tbsp Flax Oil
1 tbsp Greens+

Straw Vanilla
1/2 cup water (add more as desired)
1 handful Strawberries, Frozen
2 scoops ****bolic Drive, Vanilla
3 tbsp Yogurt
2 tbsp Walnuts
1 tbsp Ground Flax Seeds
1 tbsp Greens+

Peanut Butter Banana Nut
1 cup Water
1 Banana
1 scoop MPI/Casein, Vanilla
1 tbsp Natural Peanut Butter
1 tbsp Pecans
1 tbsp Ground Flax Seeds
1 tbsp Greens+

Locker Room
3/4 cup Water
1 Banana
1 cup Mixed Frozen Berries (Blueberry, Blackberry, Raspberry)
2 scoops Trader Joe's Milk & Egg Protein Powder
1 cup Cottage Cheese
1 tsp Flax Oils
1/2 cup Oats

Blueberry-Avocado Zest
1.5-2 cups Water
1/2 cup Blueberries, Frozen
75g Avocado
2 scoops ****bolic Drive
1 tsp Fish Oil, Lemon Flavored
1 tbsp Greens+

Chocolate Navel
Iced Green Tea, Lipton Lemon Ginseng
1 large Navel Orange, Juiced
1 scoop ****bolic Drive, Chocolate
1 serving Protein Greens+, Whey Orange Greensicle

Mo
Water/Iced Green Tea (as desired)
1 Orange
1 cup Mango, Frozen & In Pieces
1 scoop MPI/Casein, Vanilla
1 cup Yogurt
1/2 cup Walnuts
1 tbsp Ground Flax Seeds
1 tsp Greens+

Maple Pecan Pancake Shake
1 cup Water
1 cup Ice
1 scoop Protein Blend, Vanilla
1/4 cup 2% Lowfat Cottage Cheese
1 oz Pecans, Halved
2 tbsp Ground Flax Seeds
6 tbsp Walden Farms Calorie-Free Pancake Syrup

Double Chocolate Chip
0.5 cups Water
1.5 cups Ice
1 scoop Protein Blend, Chocolate
1/4 cup 2% Lowfat Cottage Cheese
2 tbsp Ground Flax Seeds
4 tbsp Walden Farms Calorie-Free Chocolate Syrup
2 pieces Hershey's Sugar-Free Chocolate Candy (Add Last)

Cinnamon Island
Water (as desired)
1/2 cup Mango
1/2 cup Pineapple
2 scoops ****bolic Drive, Vanilla
1 tbsp Ground Flax Seeds
1 tbsp Udo's Choice Oil Blend
1 tsp Vanilla Extract
1-2 tsp Cinnamon
1 tbsp Greens+

Apple Raspberry Meltdown
16 oz Diet Sprite Zero
2 tbsp Lime Juice
4 Granny Smith Apples, Peeled & Cored
10 oz Raspberries, Frozen
3 scoops MPI/Casein, Vanilla
1 scoop Greens+, Wild Berry Burst
Directions
Blend apples, raspberries, lime juice and 8 oz of sprite until smooth. Mix in Protein and Greens+. Add more Sprite until you get the desired consistantcy.
Peel the apples. Apple peels do NOT mix well in a blender. They stay chunky and you will have to chew your shake. Save the apple peels and put them in the Carrot Salad (which is awesome by the way ).

Orrange Greensicle
Water/Ice (as desired)
1 Orange
1 scoop ****bolic Drive, Orange Cream
1 scoop ON Gold Standard, Vanilla Ice Cream
1 serving Greens+

Morning Madness
1/2 cup Iced Green Tea
1 handful Strawberries, Frozen
2 scoops ****bolic Drive, Vanilla
2 tbsp Yogurt
1 tbsp Ground Flax Seeds
5g Creatine
1 tbsp Greens+

Frozen Acai
17 oz Water (preferably bottled)
1 Frozen Acai Berry pack
35g Protein Blend
1/4 cup Blueberries, Fresh
3-4 Strawberries, Fresh
2 tbsp Ground Flax Seeds
1 tbsp Flax Oil
1 tsp. Cod Liver Oil, Lemon Flavored
1 tbsp Greens+
1 tsp L-Glutamine

The OC
1 cup Water (vary as desired)
4 Ice Cubes
1 Banana, Frozen and Sliced
2 scoops MPI/Casein, Chocolate
1/2 cup Egg Whites, Pasteurized
1/2 cup Oats
1 tbsp Greens+

Pomegranate Monsoon
1-2 cups Iced Green Tea
1 cup Pomegranate Juice
1/2 Banana
1 cup Blueberries
1/2 cup Pineapple, Chopped
1/2 cup Mango, Chopped
3 tbsp Whey Protein
1 tbsp Almond Butter
2 tbsp Ground Flax Seeds
1 tsp L-Glutamine
1 tsp Creatine
1 capful Miracle 2000
1 tbsp Max Greens

Honeydew Green Tea Shake
1/2 cup Water
1 cup Ice
1 satchet "TeaTech" InstaGreen Green Tea
2-3 cups Honeydew Melon
2 scoops vanilla protein powder (whey/casein blend for thicker shake)
1/2 cup 2% Lowfat Cottage Cheese
1 tbsp Ground Flax Seeds
1 tbsp Greens+
Splenda (to taste)
Directions
Place water, cottage cheese, and melon into blender and mix together. While blender is still on, mix in the greens+, InstaGreen green tea, and if necessary the splenda. Mixing in this fashion will prevent any of the dry ingredients from sticking to the side of the blender. Add the cup of ice last to thicken and chill the shake.

Lemon Nut Delight
1 cup Water (more as desired)
1 cup Ice
2 tbsp Real Lemon Lemon Juice
1/2 Cup Baby Peeled Carrots
2 scoops Vanilla Protein (Casein Based)
1/2 cup 2% Lowfat Cottage Cheese
1/4 Cup Almonds
1/4 Cup Pecans
1 tbsp Greens+
Splenda (to taste)

Fountain of Youth
1/2 cup Organic Almond Milk
1/4 cup Ice Green Tea (Steeped Strongly)
Splash of 100% POM or Blueberry Juice
1/3 cup Mixed Frozen Berries
1/4 package Frozen Acai Pulp
1/2 cup Kefir
1 scoop ****bolic Drive, Vanilla
1 tbsp Ground Flax Meal
1/2 tsp Bee Pollen (Optional)
1/4 tsp Greens+ or Chlorella
1 tbsp Honey (Optional)

Fallout
~15 oz Water
1 Banana
2 scoops Muscle Milk, Cookies and Cream
15-20g Whey Protein, Strawberry
1 tbsp Greens+

SHERDOGGER SHAKES

MRP/WeightGainer

Ultimate Mass Building Shake [Weight Gain] (King Kabuki)
1 cup Apple Juice
1 packet of either MRP or Protein, MRP for more calories
6 whole Eggs
1 cup Oats, Raw
5g of creatine monohydrate, unflavored
Calories*: 1111 / Carbs: 101g / Protein: 86g / Fat: 39g
*w/Met-RX MRP Packet

Cinnamon Mocha (Terumo)
16 oz. Skim Milk
4 Ice Cubes
2 tbsp Instant Coffee
3 scoops ****bolic Drive or Evopro, Chocolate
2 tsp Cinnamon, Ground
Bulking: substitute half the skim milk with coconut milk
Regular:
Calories: 443 / Carbs: 28g / Protein: 76g / Fat: 3g
Bulker's Variety:
Calories: 785 / Carbs: 25g / Protein: 70g / Fat: 45g

255 (Madmick)
Water/Iced Green Tea (as desired)
Ice (as desired)
1 large Banana
1 cup Frozen Mixed Berries
1 handful Spinach
25-35g MPI/Casein/Muscle Milk, Any Flavor
1/4 cup Nonfat Plain Yogurt
2 tsp Ground Flax Seeds
1/4 cup Wheat Germ or Steel-Cut Oats
1 tbsp Greens+
5g Creatine Monohydrate or 2g CEE
Bulking: substitute whole milk as your liquid base

My Sweet Berry Bitch (Madmick)
V8 Diet Splash, Berry Burst (as desired; recommend 10-12 oz)
Ice (as desired)
3/4 cup Frozen Mixed Berries
1 whole Peach
2 tbsp Walnuts
1 tsp Ground Flax Seeds
35g Milk Protein Isolate, Unflavored
1 tbsp Greens+
5g Creatine Monohydrate or 2g CEE

Fudgeboy [Weight Gain] (Madmick)
12 oz. Whole Milk
Ice (as desired)
2 Scoops Muscle Milk*
2 large Eggs
2 tbsp Peanut Butter
1 tbsp Udo's Choice Oil Blend (or Flax Oil)
1 tbsp Greens+
1 tbsp Psyllium Husk Powder
5g Creatine Monohydrate or 2g CEE
*Recommended Flavors: Chocolate, Chocolate Milk, Chocolate Banana Crisp, Chocolate Caramel Pecan Crunch, Peanut Chocolate, Rocky Road
Calories: 1100 / Carbs: 38g / Protein: 60g / Fat: 65g

Yamshake (Urban)
16oz Water/Milk
1 cup Ice
1 yam (size of yam depends on desired bodyweight)
3-6 scoops Whey Protein, Vanilla
Directions
Microwave yam for 5-8 minutes or untill knife cuts easily through entire yam.
Add water or milk to blender and turn on high then add yam.
Add whey protein and ice to yam mixture

Motor Oil (Standard)
400 mL 1% Lowfat Milk
1 large Banana
2 scoops ON 100% Whey, Vanilla
5g Creatine Monohydrate
5g L-Glutamine or Glutimine Peptides
1 tbsp MCT Oil

Bulldog (Bacon)
2 cups 2% Reduced Fat Milk
1 tsp Instant Coffee
6 Strawberries, Frozen
1 handful Spinach
1 scoop MPI/Casein
1 tsp Ground Flax Seeds
1 handful Oats

Fuck Starbucks (fishead)
Milk
Water
Instant Coffee
Mixed Frozen Berries (Blackberries, Raspberries, Blueberries)
MPI/Casein, Chocolate
Plain Yogurt
Omega 3-6-9 Oil
Bran, Wheat or Oat
Greens Powder

Citrus Wafer (frettish)
Milk
Ice
Frozen Strawberries, Raspberries, or Pineapple
1/2 Banana (Optional)
MPI/Casein, Vanilla
Dannon Fat-Free Vanilla Yogurt

Augustus Gloop (RichAceVentura)
2 cups Milk (preferably Whole Milk)
5-8 Ice Cubes
1/2 Banana, Frozen
1/2 cup Blueberries
2 scoops Muscle Milk, Chocolate
1/4 or 1/2 cup Low Fat Plain Yogurt
Chocolate Malted Milk or Hersheys Syrup

Shake My Nuts (JamieJamie6661)
12 Almonds
Frozen Cherries
Spinach
1 scoop Protein Blend
Sunflower Seeds

Douchebaggery (wenispinkle)
Iced Cofffee (more/less as desired)
2-3 scoops Protein Blend, Chocolate
1 oz Almonds or Pecans
Dash of Cinnamon

Almond Butter Acai (azizam77)
12oz Coconut Water (Recommended Brands: Zico/Vitacoco)
8oz Water
1 Banana
1 Pack Frozen Acai
40g Whey Protein, Vanilla
Steel-Cut Oats, Milled
1 1/2 tsp Almond Butter
2 tbsp Flax Seed Oil

Confusion (Gmaniac)
12 oz. Water
4-5 Strawberries, Frozen
1/2 Banana
1 scoop Whey Protein, Any Flavor
1 tbsp Peanut butter
1/2 cup Oats
Bulking: Substitute 12 oz milk for water

Equator (Steve_Hale)
1 small can Coconut Cream
1 cup Frozen Mixed Berries
2 Eggs, Raw
1/4-1/2 cup Nonfat Plain Yogurt
1 large spoon Honey
Splash Full Cream Milk

Maple Mornin (ValeTudoGuy)
4 oz 1% Milk
1 medium Banana
2 tbsp Peanut Butter, Crunchy
1/4 cup Nonfat Plain Yogurt
1 dash Maple Syrup

Paulie Gottiglieri (TSD-Bulldog)
1.5 cups Soy Milk, Plain or Vanilla [Madmick's Recommendation: substitute Rice Milk]
1 cup Blueberries, Frozen
20g-25g Natural Whey, unflavored
1 tbsp Natural Peanut Butter
2 tsp Ground Flax Seeds

Ghengis Khan Ate Bananas (Marauder23B)
6-8 oz Skim Milk
4 Ice Cubes
1 Banana
1 scoop Whey Protein, Chocolate
1 tbsp Peanut Butter
1 tsp Ground Flax Seeds
1 packet Instant Oatmeal
1 tbsp Greens+ (Optional)

Hillbilly (Hilly)
Skim Milk
Ice
1 Banana
0.5-1 cup Frozen Mixed Berries
1 scoop Whey Protein, Vanilla
1 handful Rolled Oats
1 tsp Honey

Berries & Oats (Dragon_21)
1/2 cup Milk
1 Banana
1/2 cup Blueberries
3-4 Strawberries
1/2 cup Yogurt
Oats (more/less as desired)
1 tbsp Greens Powder

Gaston (48LawsofPower)
16 oz milk
1 Banana
2 scoops Whey Protein, Any Flavor
1/2 cup Nonfat Plain Yogurt
6 egg whites
2 egg yolks
1 tbsp Natural Peanut Butter
1 cup Oats

Berry Butter (Slayer36)
4 oz. Water
5-6 Ice Cubes
0.5-1 cup Blueberries
5 Strawberries
1 scoop Protein Powder, Chocolate
1/2 cup Natural Yogurt, Plain or Vanilla
1-2 tbsp Natural Peanut Butter
1 tbsp Greens+

Banana Butter (Need2Train4Life)
10 oz whole milk
1 Banana, Frozen
2 scoops Protein Powder
1/4 cup Nonfat Plain Yogurt
1 tbsp Natural Peanut Butter

Oatnut Cream (Need2Train4Life)
10 oz Ice Water
2 scoops Protein Powder
1 cup Oats
1 tbsp Natural Peanut Butter

Rocky Baboona (Tr4f1ka)
Milk (more/less as desired)
2 Bananas
1 Egg

Intolerance (TTP)
400ml Soy/Rice Milk (for the lactose intolerant)
Water (as desired)
Mixed Frozen Berries
50g Oats and/or Large Banana
1 scoop Whey Protein, Any Flavor
2 Eggs (Optional)
1 tbsp Natural Peanut Butter

Pre-Workout/PWO

Vanilla Latte from Hell [Pre-Workout] (Terumo)
8 oz strongly brewed coffee
8 oz skim milk
1.5 scoops ****bolic Drive, Vanilla
Directions
Brew the coffee so it is as as thick as possible. Put coffee pot into an ice bath to chill. Drink a cup of coffee while you wait for the chilling. Once nice and cool, put the coffee in a shaker cup and top with milk and protein powder. Shake vigorously, and add ice cubes if desired.
Calories: 262 / Carbs: 20g / Protein: 41g / Fat: 2g
Caffeine: 200mg

PWO Mochaccino (Madmick)
12 oz. Skim Milk
4-6 oz. Espresso*
Ice
3 tbsp Hershey's Chocolate Syrup
2 oz. Flavored Syrup (ex. Hazelnut, Almond, Macademia, Chocolate, etc.)
28g Whey Protein Isolate, Cappucino or Chocolate Flavored
Directions*:
To make imitation espresso with regular coffee machine, pour 1.5 cups water into machine over 3/4 cups coffee grounds. Once it has gone through, take the coffee and pour it back through the machine a second time. Fill blender with all ingredients, then fill ice to the top of the fluid level. You may add water to balance thickness.
Calories: 548 Carbs= 92g / Protein= 45g / Fat= 0g
Caffeine= 250mg-350mg

Lococcino [Pre-Workout] (Madmick)
8-12 oz. Water
8 oz. Coconut Water
4 oz. Iced Coffee, Strong
1.5 scoops Dymatize ISO-100, Chocolate or Pina Colada
2 Packets Nestle Carnation Rich Chocolate Hot Cocoa Mix
2 tbsp Hazelnut Syrup
1 tbsp Greens+ Energy, Cappuccino
Calories: 534 / Carbs: 79g / Protein: 42g / Fat: 3g

Lococcino MCT [Pre-Workout] (Madmick)
8 oz. Coconut Water
4 oz. Iced Coffee, Strong
4 oz. Water
2 scoops Dymatize ISO-100, Chocolate or Pina Colada
1 oz Scifit Pure MCT Oil*
1 tbsp Greens+ Energy, Cappuccino
*Alternative: 2 tbsp NOW Organic Virgin Coconut Oil
Calories: 518 / Carbs: 13g / Protein: 52g / Fat: 28g

Piña Colada Pump (Madmick)
16 oz. Coconut Water
Ice (as desired)
8 oz. can Pineapple, Packed in Water, Drained
2 scoops Ergopharm GF-Pro, Pineapple Mango
2 oz. Cane Juice
1 tbsp Greens+, Berry
5g Creatine Monohydrate or 2g CEE
Calories: 573 / Carbs: 95g / Protein: 51g / Fat: 0g

Poor Man's PWO (Madmick)
32oz Water
1.5 scoops Cytosport Complete Whey, Strawberry Banana
70g Gatorade Powder, Fruit Punch
1 cup Nonfat Plain Yogurt
5g Ultimate Nutrition Creatine Monohydrate
Calories: 475 / Carbs: 78g / Protein: 41g / Fat: 2g

Poor Man's PWO, RTD Gatorade (Madmick)
32oz Gatorade, Fruit Punch (or other Citrus Flavor)
1.5 scoops Cytosport Complete Whey, Strawberry Banana
1 cup Nonfat Plain Yogurt
5g Ultimate Nutrition Creatine Monohydrate
Calories: 475 / Carbs: 78g / Protein: 41g / Fat: 2g

Bahama Mama (redrum)
12 oz. Pineapple Juice
4 frozen Strawberries
1 capful Coconut Extract*
30g Whey Protein, Vanilla
*Optional Substitute: Coconut Milk

Hemp Heaven (Ground Force)
2 cups Milk
2 scoops Vanilla Hemp Seed, Whey, or Egg Protein
3-4 pieces Banana, Frozen
Optional: 1 tbsp Malted Milk
Flavoring: Strawberry Jam and/or Maple Syrup and/or Caramel Syrup
Directions:
Wait untill your bananas are spotted black and close to being too mushy to enjoy eating before freezing (this adds sweetness).
Serve in frozen mug

D-Luscious (the-spellr)
2 cups Water
2 cups Tropicana Orange Juice (No Sugar Added)
Ice (as desired)
½ banana
8 medium Strawberries
3/4 cup Whey Protein, Any Fruit Flavor
1 ½ tbsp dextrose powder

Scrapper (Richard Emling)
8 oz Orange Juice
1/4 cup Berries
1 Scoop Whey Protein, Vanilla
1 container Yogurt
1 tsp Ground Flax Seed or Flax Oil
1/8 cup Oats
1 tbsp Liteforce Greens Powder

Stainless Steel (Stainless)
Water (more/less as desired)
3 Bananas
2 Apples (Optional: Peeled)
1 scoop Whey Protein, Any Fruit Flavor
1 cup Nonfat Yogurt, Vanilla
1/2 cup Almonds or Pecans

Perfect Recovery (Yomon)
Water or Raw Milk (if you can obtain it)
Blueberries
Oatmeal
Extra Virgin Olive Oil
Honey

St. Louis Rams (Steaktips)
10 oz Milk
8 oz Orange Juice
Ice (as desired)
1 Banana
2 scoops Whey Protein
1 1/2 cup Lowfat Yogurt, Unflavored

Hit the Mat (BareknuckLz)
10 oz. Unfiltered Apple Juice
1-2 oz Skim Milk
2 scoops Muscle Milk Natural, Strawberry
1 cup Instant Oats

Nebudchadnezzar (Nezzer)
Skim Milk
1 medium Banana
½ cup Strawberries, Frozen
2 scoops CytoSport Complete Whey, Strawberry Banana
1 tbsp Natural Peanut Butter (Optional)
½ cup oats

Berry Banana GI-Charge (jk3004)
8 oz Skim Milk
8 oz Iced Green Tea
1.5 Bananas
0.5-1.0 cup Mixed Frozen Berries
2 scoops Whey Protein, Vanilla
6-8 oz Nonfat Yogurt, Vanilla
1 tbsp Udo's Choice Oil (Optional)
1 tbsp Greens+

Vanilla Medley (farmboy)
1 cup Milk
1/2 Banana
1/2 cup Frozen Mixed berries
1/4 cup Frozen Peaches
1 scoop Whey Protein, Vanilla
1 tsp Vanilla Extract
1 tbsp Raw Sugar
__________________
"Sage advice to follow: if you have to ask questions about any drug or drug mimicker, you should not be thinking about using it."
- Terumo