My name is Blaine Sumner, but most people call me the “Vanilla Gorilla.” I’m 6’3”, 370 pounds, and a gold medalist at the International Powerlifting Federation Classic World Championships.

What powers a man who can squat 1,102 pounds? Liquid chicken shakes. I need to eat protein and carbohydrates almost consistently in order to maintain muscle mass and fuel my workouts.

I used to eat chicken breasts, but I got sick of all the chewing. So in 2010 I started blending ground chicken to make things go down more efficiently.

I see food as 100 percent fuel. My diet is pretty boring and un-tasty. I feel bloated, full, and on verge of puking all the time. But I don’t have another choice. Not if I want to be the best.

(Want to build your best body? Try THE 21-DAY METASHRED—an At-Home Body-Shredding Program From Men’s Health That Strips Away Fat and Reveals Hard Muscle.) 

Here’s what I typically eat (and drink) in one day.

WAKE-UP SHAKE

2 cups of ground oatmeal, 2 scoops vanilla whey protein powder, and 24 oz. whole milk

I drink this first thing in the morning. It’s about 1,200 calories.

BREAKFAST

1.3 pounds unseasoned cooked ground chicken breast, 3 cups egg whites, large handful spinach, and 24 oz. water—pureed into a shake
3 Tbsp extra-virgin olive oil

I swig the olive oil out of the bottle. It’s how I get my healthy fats, along with more calories.

Related: One Of the World’s Top Nutritionists Reveals the Ultimate Breakfast—and You’ll Be Shocked At What He Says

MID-MORNING SHAKE

2 cups of ground oatmeal, 2 scoops vanilla whey protein powder, and 24 oz. whole milk

LUNCH

10 to 12 oz. of red meat (like medium-rare sirloin)
Cup of rice

This is one of the two meals that I’ll actually chew.

MID-AFTERNOON SHAKE

1.3 pounds unseasoned cooked ground chicken breast, 3 cups egg whites, large handful spinach, 24 oz. water—pureed into a shake
3 Tbsp extra-virgin olive oil

Related: Do BCAAs Really Help You Build More Muscle?

PRE-WORKOUT SHAKE

2 cups of ground oatmeal, 2 scoops vanilla whey protein powder, 24 oz whole milk, and creatine

MID-WORKOUT SHAKE

2 scoops vanilla whey protein powder and 90 grams dextrose powder, shaken with water

My workouts are four-hours long. The simple carbs from the dextrose help fuel my muscles during the extended resistance training.

POST-WORKOUT SHAKE

2 scoops vanilla whey protein powder, 90 grams dextrose powder, shaken with water

EVENING SHAKE

1.3 pounds unseasoned cooked ground chicken breast, 3 cups egg whites, large handful spinach, 24 oz. water—pureed into a shake
3 Tbsp extra-virgin olive oil

BEFORE-BED MEAL

10 to 12 oz. red meat
1 cup rice

Total estimated calories: 8,000
Total estimated protein: 700 grams

Related: 5 Guys Who Wake Up At 4 a.m. to Work Out Tell You How They Do It

Harness the Protein Threshold
You, too, could benefit from eating more protein. Your muscles can only use 25 to 35 grams of the nutrient in one sitting. So instead of eating 60 grams of protein during three meals a day, trying eating 25 to 35 grams of protein four or more times a day. (Chicken shakes not necessary.)

Here are a few options to make reaching 25 to 35 grams possible:
1 cup cottage cheese (28 grams protein)
1 cup Greek yogurt plus a handful of nuts (25g)
A palm size portion of steak, fish and/or poultry (28g)
3 whole eggs + 3 egg whites (27g)

This article originally appeared on MensHealth.com.