posted Sat, 08/10/2013 - 10:42
5701
+ 1 Breakfast...
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Need quick easy, but powerful breakfast for someone on the run early in the mornings...this is the hardest part for me... suggestions or insight? What I'm doing isn't working anymore
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My breakfast is 6 whole eggs and 2 baked potatoes (microwaved). It only takes about 10 minutes to prep it all once you get your steps and timing all down.
9 egg whites, 3 whole eggs - scrambled with a dash of salt and some hot sauce
1.5 cups of oats cooked with 1.5oz walnuts and a Banana
animal pak
probiotic
My breakfast.....8 egg whites, two whole eggs scrambled in a tbsp of extra virgin coconut oil
1 cup oatmeal
1 multivitamin
10 grams creatine
A powerful breakfast? Well, this is what I have.
- 6 egg whites 2 egg yolks
-150g of Oatmeal and 1 sliced banana
- 100g of quick cook turkey slices
- Multivitamin
- Omega 3,6,9
Protein: 60g+
Carbs: 60g+
Fats: 20g+
Obviously if your looking to increase mass then maybe a more adequate addition to oatmeal to get the carb intake to around 100g+ but for me, it does fine as my next meal only 2 hours later is another 60g+ carbs. And so on and so fourth.
Some instant oats+whey and a banana and nuts if you like. Easy as that
i get up in the am as well and eat the folowing:
5 whole eggs
1/2 cup of oats
1 cup of blueberries (mixed in my oats)
2 slices of turkey bacon
and sometimes i will have a scoop of peanut butter with my oats
also i eat at work so im not rushing to intake all this
It only takes 20 min to cook and eat 6 egg whites, 1 cup grits, 4 oz boars head maple chicken.
Cook 7 cups of grits on Sunday and portion it out with chicken in a Tupperware container. 7 days worth
20 min from the time I walk into the kitchen until I have finished eating.
It takes me 3 hours on Sunday to cook, portion size, and Tupperware 7 days worth of meals from breakfast to dinner. I am willing to bet you would spend at least 1 hour a day cooking if you tried to do it daily.
A glass of milk or juice, one apple and pack some whole wheat breads with fat less mayonnaise to it. Also carry some almonds on your way to office. Healthy, tasty and filling. I have this from Monday to Friday.
LaTTTimer99Lol - don't mean to sound like a dick, but dude you are taking steroids? Why? Bro - PLEASE do yourself a favor and learn how to eat before you run gear. This is the breakfast of a 120 pound woman who never lifts weights. Sigh
"A glass of juice, an apple, and pack some bread with fat-free mayonnaise?" My friend please do not give out diet / nutrition advice until you actually have some knowledge to give. This wouldn't even qualify as a snack - you have absolutely zero protein here, and empty carbs. Did you just forget to include the 40-50 grams of protein via 2 chicken breasts that are supposed to go in between your lite-mayo bread slices? Hopefully that's it.
Are you aware that one of the main purposes of AAS is to increase PROTEIN synthesis and nitrogen retention?
Look dude. Do yourself the biggest favor in the world and dump this joke of a breakfast and eat this daily from now on:
1 & 1/2 cups oatmeal (dice up your apple and eat it with your oats & milk)
10-12 egg whites, scrambled with 2-3 whole eggs
Tablespoon of Flaxseed oil, or your favorite Omega 3-6-9 / MCT oil.
Liquid multi-vitamin / mineral.
Would you like a sample diet to follow? If so, hit me up or invest in an MD Magazine - I'm glad you are here man, we gotta fix you up.
Appreciated....but being a vegetarian i don't include eggs or chicken or any kind of meat to my day's meal. I walk that provide with my daily dose of vitamin D from sun, i have a whole bowl of salads every day for my lunch which gives me my day's share of fiber, protein and always carry my fruits that provide my share of days vitamins. This is definitely enough at least for me to lead a healthy life with a fit and lean body.
LaTTTimer99Hmmm - are you not using gear then? I am confused - are you here promoting something? Or .....
I'm not totally sure on this, but my understanding is that it is possible, but very difficult to build muscle being a vegan. You pretty much confine yourself to getting protein from beans and legumes correct? And that's a very limited array of amino profiles - what is your goal, are you trying to gain muscle? Or weigh as little as possible?
Do you understand where I'm coming from when I say that you may not be the best person to give a bodybuilder dieting advice? I'm sure you are very healthy, and probably have great vegetable intake - but it's been shown time and time again that vegans run various deficencies - if I were you I might confine my diet / nutrition tips to other vegans, if there are any other vegans on here.
Post some pictures bud let's see what you look like
It is possible to gain muscle on a vegetarian diet, but it IS more difficult, and you have to dedicate yourself more to adhering to a stricter diet. Google "vegan bodybuilder" and you'll come up with a bunch who are pretty stacked and ripped.
One of my exes got HUGE after running only a 4-week cycle, and although he wasn't strictly vegetarian, he ate a primarily vegetarian diet. He ate mostly nuts, avocados, veggies, and pasta when he was cycling. On occasion he would eat some fish or a burger every now and then. He got most of his protein from beans, cheese, complex carbs, protein bars, and whey protein. He looked better and more shredded than your typical average joe who juices.
LaTTTimer99Is that right? Hell - right on; that's def. interesting. I'm sure they feel a lot better and are very healthy. Eating so much meat makes me groggy sometimes - and it's hard on the plumbing for sure.
That boxer who beat Pacquio is a vegan; Timothy Bradley I think his name is.
Peace,
T3
I think the body's response with the vegan diet, like with bodybuilding in general, will be adherent to your genetics. I mean, think about it... gorillas are 99% muscle and could tear apart 5 of the strongest men in the world at the same time, yet at the same time they feast strictly on a vegan diet. Their genetics allow them to build and retain muscle without consuming a single gram of protein.
The bonus about vegetarian/vegan bodybuilders, is that they will tend to have very low body fat. So when they DO gain muscle, it appears to be a much more drastic change, and makes them look bigger than they really are, due to the fact that their body fat is so low, that it makes the muscle and definition look that much more visible.
Gorillas do get protein in their diet. There is loads of protein in dark leafy vegetables which they gorge on. How do you think moose and bulls and elk and all the other big animals get so big? It's because they are eating healthy PRIMARY protein, which the body assimilates much better. Animal protein is SECONDARY protein, and is harder for the body to process, leading to decreased vital energy levels, shorter lifespan, and a host of degenerative diseases like cancer, arteriosclerosis, heart disease, etc.
It is a total myth that eating vegan is a dietary contraindication of building muscle mass or being healthy.
I would say this guy's breakfast mos def needs modification, with some almond butter, oats/millet (put ground flax seed-way good), and even spinach or kale, and drop the milk and drink make a smoothie with powdered green mix, bananas, peanut butter, apple, pear, and macadamia nuts, and maple syrup, ground flax seed, plus your powdered/liquid supplements. Yum.
I was under the assumption that most vegetables were around 2-3% protein, with a few going as high as 14-15%. So you would have to eat pounds and pounds of vegetables to even get 50 grams of protein. Then again, moose, bulls, and elk, all they do is eat. So they must somehow accumulate enough for their body with all the eating they do.
I agree with you that vegans are typically healthier and have longer life spans and lower rates of cancer. Do you get your B vitamins in supplements though?
all you need is to put 1 cup of oats w/ your protein powder shake it and drink it.... bam you covered you self with plenty of protein and carbs to fuel your muscles... if you need healthy fat you can add a 1tbs of peanut butter..
AnonWell, what I always do is wake up a few extra minutes earlier so I have a little more time to make myself breakfast. I actually wake up at 4 am and go straight to the gym, so that way I have enough time to work out, make breakfast and get ready for work.
So I would suggest just that, just a few minutes earlier to get the proper meal before your big day at work, or whatever it is you do
Good Luck!!
LaTTTimer99Try this stuff bud:
http://products.usa.fage.eu/fage-total-0-6-oz
Buy the big container - fat free Greek yogurt, no whey concentrate filler and very low sugar if you buy the unflavored container. All the probiotics will also help you with digestion. Toss this in with your oat / egg / shake...
I didn't even see this.response
I never have time to eat breakfast either, so I either grab a protein bar, or the evening before I will boil a dozen eggs or cook a few chicken breasts the night before, and just grab it before work in the morning.
That's what I was doing... always the hard boiled eggs and chicken... but I can't...it's to hard to actually eat that at 430 in the a.m.lol!
It might be better to just eat an hour or so after you wake up, like on the drive to work or something. You don't always have to stuff your face the minute you wake up. Otherwise yea a protein shake, and put some plain yogurt and oats in there.
I don't usually.. it's just been about 7 months same food and I'm not seeing it pay off lol...I need better results so I need to change something...and food is where I'm starting my revamp LOL. Something Bit easier than eating chicken tenderloin every day all day
Well, what's your goal? Muscle gain? Fat loss? Cause if so, maybe it's your workout, or the amount of macros (protein, fats, carbs) you're getting in a day?
Looking to gain muscle....
Add more carbs not just protein
LaTTTimer99X2 to "YoungTricep98" -
Breakfast is the one meal you can get away with blending up in a shake, because by and large it's always the same ingredients (oats & eggs) and they don't taste bad mixed together.
The only suggestion I would make is to always favor foods over protein powders: substitute egg whites and a few whole raw eggs for your protein powder. I've been drinking raw eggs for over 15 years and have never gotten sick - it's best to get your whites from one of the companies that flash-pasteurizes them and sells them by the gallon - I use Egg Whites International:
https://www.eggwhitesint.com/store.php?crn=66
1 cup of liquid egg whites, 2-3 whole raw eggs, 1 & 1/2 cups raw or cooked oats, toss in a few strawberries, your multi-vitamin, BCAA's, and like youngtri said 1 tablespoon of your healthy fats. I'd go with macadamia nut oil, flax seed oil, or coconut oil over olive oil, but that's splitting hairs - either way you're covering your bases.
Takes less than 3 minutes to blend this all together, then you can chug it on the way to work (just be sure to rinse out your blender before you leave for work or you'll be scraping that concrete oatmeal shit off the side of your blender for 15 minutes ;).
Also, if you are running any oral steroids, take your morning dose before you eat breakfast.
No oral... right now just the test 300 and I hadn't a problem with eggs not cooked hard...the yolk make my stomach ask sort of hurt... spend half a day running to the bathroom... macadamia nut oil? Never even seen that...I'd like to try that... what protein powder would you recommend..know that you don't really like the powders..but I'm my case the raw egg won't work for me
LaTTTimer99I'm picky on protein bro - again, you're going to get way more from food than you ever will from a MRP or protein powders. The biggest favor you can do yourself if you're trying to build muscle is to not skip meals. Breakfast especially man you don't want to short yourself on protein. If you're that sketched out on drinking eggs or egg whites, soft boil them first before you blend them. It's better to drink a shake then skip a meal, but you're shorting yourself of muscle growth. The only times shakes should really be used is immediately post workout, followed by your largest meal of the day no later than an hour of your last rep.
BCAA's are IMO more important than protein powders. I use ~ 40 grams daily: 10 w/ breakfast, 10 preworkout, 10 post workout, and 10 right before bed. I use Gaspari AminoLast.
The only 2 whey proteins I use are Species Isolyze (cold filtered whey protein isolate with immunoglobulin) but it's expensive; or Dymatize ISO-100, which isn't as good but is less expensive.
Hey man you wrote something about eating chicken breast tenderloins day in day out? You might try changing the types of foods you eat - different meats offer different amino acid profiles.
Just cook in bulk bro - pick 2 days a week to cook a shitload of yams, steaks, chicken, fish, brown rice, bison, ground turkey, etc and pack your fridge with as many Tupperwares as you can.
Try buying the liquid egg whites by Egg Whites International - you get 2 gallons for $56, which you can drink or scramble or cook with- basically 60 26grams / protein servings of >90% bio available protein. Shouldn't bother your stomach when you blend it with your oats.
Yes the tenderloin had much less fat and easier to scarf down than the breast... and I guess I didn't even think about boiling them first..I get huge and I mean huge organic eggs from a farm so I would really like to use them...I usually do cook and have consumers stocked up...I like yogurt and cottage cheeses..I've seem no mention of these...any good?
Optimum nutrition. Great flavors and quality supplements. Try a digestive enzyme brotha. Help utilize your food better.
Ok ok... gnc or the online site for optimum nutrition?
Online has way better prices
Yea was just looking... gnc a rip off anyways. What are your main fruits and veggies?
A1supplements is pretty good. So is allstarhealth
Fruits: bananas, blue berries and oranges.
Veggies: broccoli, spinach, asparagus and sweet potatoes.
Pretty much the same...
Ice, protein, oats, tbsp of coconut oil or olive oil.
Blend it. Quick and painless.
Carbs, proteins and healthy fats covered.
Extra virgin?
Yezzir. Forgot to add water, or almond milk if your cutting. Milk if your bulking
Milk! LOL
Not saying it's the best but I just make a shake so I drink it on the way to work in the car.
Protein
Fruit
Little milk
Oats
Water
Source of life (vitamin mix)
I then eat around two hours later.
All that in a shake?.. the oats blend in smooth enough to drink?
waltrthey do if you use a blender
my breakfast only takes 10 minutes to make and 5 to eat
1 1/2 cups pancake mix and 6 eggs
simple, tasty, filling, loads of carbs and just the right amount of protein
Just mix together and make cook pancakes?
waltri suppose you could, but i eat the two as separate items
never thought of combining them as one thing....i don't think i'd like it
1.5 cups of pancake mix makes 2 big ass pancakes if you use an 8" skillet so it doesn't take that long to cook them and the skillet is already hot for the eggs, so they only take about 3 minutes to cook