It’s that time of the year when a lot of guys start up their bulking phases. The weather is colder so there’s no beach trips to look cut for; they eat more calories than they normally would and the results if done right are some quality mass gains. For those with faster metabolisms, it can be hard to find the right foods to get all of those calories from “good’ sources. Anyone on the go for work or school also face the same issues. So I decided to post a recipe I found a few years back for some delicious homemade protein bars.
Here’s how to make them:
16 Ounces of Natural Peanut Butter
8 Tablespoons of Honey
Six Scoops of Chocolate Whey Protein Powder*
1 cup of Uncooked Oatmeal
*I’ve gotten the best results with Optimum Chocolate 100% Whey; feel free to play around with flavors and brands though, I just recommend that you use something instantized and with a high % of total calories from protein.
Place all the ingredients except the peanut butter into a large mixing bowl. Microwave the peanut butter for 60-90 seconds until all of it has been liquefied.
Pour the peanut butter into the bowl and mix everything together until the consistency of the mix is similar to a thick cookie dough.
Place the dough into a 13×9 pan and spread the dough evenly across the pan. Let it cool for around 20 minutes and then evenly cut them as you’d like (10-12 was wardog’s recommendation, I usually did 10). After cutting, wrap each bar with aluminum foil or plastic wrap and pop them in the fridge. If you want you can leave/eat them at room temperature, but the consistency of the bars is nicer even if you refrigerate them overnight and then take some with you as you go through your day.
The whole batch breaks down to (approximately, based on which brands you use for each ingredient).
Calories: 4268 cal.
Protein: 254 g.
Carbohydrates: 282 g.
Fats: 236 g.
So if you cut that into ten equal bars, each bar would give you 427 calories, 25.4 grams of protein, 28 grams of carbs, and 24 grams of fat. Don’t be afraid of that fat content either; just factor it into the rest of what you’re eating based on your goals and diet. Enjoy, and be sure to let me know if you have any questions/comments.
The recipe was originally posted on forum.bodybuilding.com by “wardog” (now President of LG Sciences) and then later used by myself (with his approval) to make what I dubbed “sheeshbars”. Thanks to wardog for his original post, and the other recipe he credits as his starting point for it.