Why Liquid Calories Are My Go-to For Building Muscle Mass
If I had a dollar for every lifter who told me, “I’ve tried everything, I just can’t gain weight,” I could retire and live off protein shakes by the lake. The reality? Most of the time, it’s not a genetics problem, it’s a calorie problem. You’re not eating enough. Period.
That’s where liquid calories come in handy. Whether you’re trying to move up a weight class, a hardgainer who eats “everything” and still doesn’t gain weight, or just someone tired of eating bland meals all day, blended shakes are one of the most effective tools for eating in a surplus and building real, sustainable muscle mass.
Why I Love Liquid Calories for Mass Gain
1. Easy to Digest:
High calorie whole food meals can weigh you down, literally. Liquid meals are easier on your stomach, allowing you to get more food in without digestive discomfort or feeling sluggish.
2. Quick and Convenient:
No cooking. No cleanup. No excuses. Just blend, sip, and move on with your day. Perfect between meals, after training, or late at night when you’re short on time or appetite.
3. Nutrient Dense Without Volume:
When your appetite caps out, it’s not always about what you eat, it’s how much. Liquids let you sneak in more nutrition without the overwhelming fullness.
4. Easy to Track and Adjust:
No guessing. You know exactly how many grams of protein, carbs, and fat are going in. It’s one of the simplest ways to stay consistent and on track with your macros.
Sheridan Strength Mass Gainer Shake - Macro & Caloric Breakdown
This is my personal go to post-workout or meal replacement shake that I use year after year to support mass phases for both me and my athletes. It’s balanced, effective, and gets the job done without leaving you feeling like you just swallowed a brick.
Ingredients:
3 scoops MyProtein Chocolate Smooth Whey
→ 330 calories | 63g protein | 6g carbs | 6g fat5g Creatine Monohydrate
→ 0 calories2 heaping scoops smooth peanut butter (~4 tbsp)
→ 380 calories | 14g protein | 12g carbs | 32g fat1 cup frozen mixed berries
→ 70 calories | 1g protein | 18g carbs | 0g fat¾ cup instant dry oats
→ 225 calories | 7.5g protein | 39g carbs | 4.5g fat1½ water bottles (~24 oz)
→ 0 calories
Total Per Shake:
~1005 Calories
~85.5g Protein
~75g Carbs
~42.5g Fat
Quick Tips for Increasing Daily Calorie Intake
If shakes aren’t enough on their own, here are a few simple strategies I use with lifters trying to push the scale up:
Add a tablespoon of olive oil to meals or shakes — 120 calories of healthy fat, flavorless and barely noticeable.
Drink your calories while you eat — Whole milk, juice, or a shake alongside meals can easily add 200-400 extra calories.
Make snacks meals — Greek yogurt + granola, trail mix, or nut butter on rice cakes can easily hit 300-600 cals.
Double up portions — If you’re already making rice or pasta, make twice as much. Add an extra scoop of nut butter or a second slice of bread.
Eat more frequently — Don’t rely on three meals a day. Add in 1-2 calorie dense snacks or small meals between your usual ones.
Set reminders — Appetite isn’t always reliable. Sometimes it takes scheduling to build the consistency needed to grow.
If you’re serious about gaining muscle, you have to be just as intentional with your food as you are with your training. Liquid calories like my mass gainer shake have helped me and many of the athletes I coach move the needle without burnout or burnout level eating.
So the next time you catch yourself saying, “I just can’t gain weight,” stop and ask yourself, “Am I actually eating enough to support growth?”… If the answer is no, grab a blender and make it happen.
Are you looking for a coach? Get started today by applying for coaching here>> Contact — THE CREW (sheridanstrengthcrew.com)