I eat 6 oz of brown rice pasta with 12 oz of chicken breast with some low salt sauce. It always makes me to become fire after 2 hours at the gym.

I'm not a big fan of the myoplex/met-rx shakes because of the sugars. But on heavy leg days and retard number of sets a meal replacement with one banana and 1/2 to one cup of dry oatmeal (pre-pulverized to a powder before blending in shake) VERY FIRST THING when you get up is my meal of choice. Of course I am assuming you are not cutting and trying to add mass. I like chocolate shakes but it depends on your tolerance to acid reflux.

Oatmeal and raisins with some cinammon sprinkled on it. I'm also a big fan of chobani yogurt right before I head out the door to the gym. It's a good supply of protein amd simple carbs before you hit them legs.

For me if I am hitting legs hard in the morning it seems like the last meal of the day on the day before is the one that counts. My breakfast always consists of oatmeal and light cranberry juice but on the day before heavy legs I like to slam extra baked sweet potato or brown rice to have some kind of complex carb working. If I eat too little carbs the strength is just not there for squats.