2 cups skim milk, 2 scoops whey, 1 cup oats, 1 heaping tablespoon natty pb, and depending on my when my next meal is some kind of fruit (banana, or berries)

I hit the gym at the crack of ass bro, so my first meal of the day is liquid (has been for years)

That oats/yogurt/whey is what i use. Sometimes i add cup coffee for energy. I hit gym hour after.