Instant overview
- Fitness creator Joe Fazer shares his high-calorie shake recipes, branding them as ultimate "cheat codes" for difficult lean bulking phases.
- Liquid calories offer a practical nutritional strategy for hardgainers struggling with a naturally fast metabolism or low appetite levels.
- All three featured recipes deliver over 1,000 calories per serving alongside high-quality protein variants to stimulate muscle protein synthesis.
- The recipes range from sweet fruit combinations and chocolate-dense treats to macro-balanced options containing whole oats, berries, and spinach.
Transitioning from a self-described "skinny guy" to building significant muscle mass requires consistency, intense training, and a sustained caloric surplus. For those facing the challenge of a low appetite, consuming dense liquid calories provides a highly efficient method to hit daily nutritional targets without feeling uncomfortably full. Fitness creator Joe Fazer has open-sourced his personal mass-building shake recipes—each packing more than 1,000 calories per drink—to help hardgainers break through progress plateaus.
Joe Fazer's bulking shakes: macro breakdown
| Recipe name & style | Key structural ingredients | Total calories | Macronutrient profile |
|---|---|---|---|
| Shake #1: Mixed Berry Special (Sweet & fruity profile) |
Full-fat milk, vanilla ice cream, mixed frozen berries, Greek yoghurt, Strawberry Impact Whey Protein, banana, oats. | 1,069 kcal | Carbs: 104.8g Fat: 49.55g Protein: 51g |
| Shake #2: The Nutritious Hardgainer (Fraser Wilson inspired) |
Oats, banana, blueberries, peanut butter, liquid egg whites, full-fat milk, cinnamon, spinach, crisped rice, Impact Whey Protein. | 1,334 kcal | Carbs: 182.8g Fat: 31.7g Protein: 79g |
| Shake #3: Choco Madness (Dessert-style indulgence) |
Full-fat milk, chocolate/vanilla ice cream, Greek yoghurt, hazelnut chocolate spread, Chocolate Impact Whey Protein, banana, oats. | 1,326 kcal | Carbs: 137.7g Fat: 63.6g Protein: 51g |
Joe Fazer went from self-described "skinny guy" to king of the bulk. If you're unfamiliar with Joe, here's a brief catch-up. Over the past few years, he's been eating plenty and hitting the gym in a bid to get "bigger".
It's a struggle for Joe as he has a fast metabolism and a very low appetite — not quite a match made in heaven for a bulk. But Joe's been committed, and his results have been impressive.
He also doesn't believe in gatekeeping the secrets to his bulk and openly shares bulking tips that've worked for him. In this instalment of Joe's top tips, he shares his liquid calorie recipes, which he calls "cheat codes for bulking". And he's not exaggerating. All three of these shakes contain over 1,000 calories. Per drink.
Shake #1
A take on a mixed berry special but with more calories, of course.
- 250ml full-fat milk
- 2½ scoops vanilla ice cream
- 1 handful each of different frozen berries (e.g. blueberries and raspberries)
- 2 tbsp Greek yoghurt
1½ scoops Strawberry Impact Whey Protein - 1 banana
- 30g oats
- Ice
Calories: 1,069 | Carbs: 104.8g | Fat: 49.55g | Protein: 51g
Shake #2
A slightly more nutritious option based on Fraser Wilson's recipe. It's still calorific but probably better suited to those who don't have a sweet tooth.
- 100g oats
- 1 banana
- 150g blueberries
- 20g peanut butter
- 1 cup egg whites (about eight egg whites)
- 240ml full-fat milk or almond milk
- 1 tsp cinnamon
- 1 handful spinach
- 50g crisped rice cereal
1 scoop Impact Whey Protein
Calories: 1,334 | Carbs: 182.8g | Fat: 31.7g | Protein: 79g
Shake #3
Or otherwise known as "Choco Madness" (definitely not a name Joe just made up on the spot).
- 250ml full-fat milk
- 2½ scoops chocolate or vanilla ice cream
- 2 tbsp Greek yoghurt
- 2 tbsp hazelnut chocolate spread
1½ scoops Chocolate Impact Whey Protein - 1 banana
- 30g oats
- Ice
Calories: 1,326 | Carbs: 137.7g | Fat: 63.6g | Protein: 51g
Take home message
If you're ever at a loss as to what to put in your smoothies, consider yourself taken care of. Mine are normally a random mix of whatever's in the fridge and cupboards, but if you want to beef up your bulking macros, add these to your roster.
Check out our whey protein supplements and whey and collagen blends to power your next shake:
