i use Serious Mass by ON it says ....anyways 1 /1/2 scoops with 20oz of D milk with 2-3 scoops of spearmint chip ice cream i think its called green with chocolate chips lol then add a big scoop of cool whip,1 hand full of almonds,2 eggs and sometimes peanut butter...then i make 3-4 peanut butters sandwishes. i get 1 piece of bread and throw a huge gloop of peanut butter and fold it in half ...repeat.....all goes down smoothly with the shake like nothing....very stuffing but i need it in order to gain weight....works everytime