[quote]Yogi wrote:
I’m not a fan of your oatmeal and peanut butter breakfasts.
Where’s the protein? I’d have a protein only breakfast if I were you.[/quote]
I have to say I agree. I love PB and oats for gaining weight - when I try to lose weight, they are two of the first things to go.
[quote]nighthawkz wrote:
[quote]Yogi wrote:
I’m not a fan of your oatmeal and peanut butter breakfasts.
Where’s the protein? I’d have a protein only breakfast if I were you.[/quote]
I have to say I agree. I love PB and oats for gaining weight - when I try to lose weight, they are two of the first things to go.
[/quote]
Could save it as many have said as an “earning your carbs” post training meal, along with other food obviously.
Hmm…I thought oatmeal and peanut butter was a little better than the peanut butter toast (which is my most favorite breakfast option but it’s also a lazy one). Breakfast is definitely the hardest meal for me. Just not hungry in the morning. And I sully do not have the time to make a huge breakfast. Actually, that’s a lie. Sometimes I do have the time. I’m just lazy.
Any suggestions on breakfasts. What are your guys’ favorite go-to’s for high protein/yummy breakfast.
PB and oats is probably better than PB and toast, but for someone trying to lean out, I agree it’s probably something to shy away from.
Also, unless you are far stronger willed than I am, it’s very easy to over-est/underestimate the amount of peanut butter you’re adding. Amazing how many times I went through a 16-serving jar of PB in a week…by myself.
My favorite weekday breakfasts, not necessarily ideal for you but at least stimulating some thought.
Important context: I generally train in the morning so these are often “post workout” meals or “post yoga class” meals. Many people time ther carbs around training and I’m generally in that camp. So that’s why you see a lot of carbs in these breakfasts. I’ll put the sweet potato in the oven while drinking my morning coffee and then eat it after I work out.
On a weekend, where I have a more leisurely schedule:
Eggs with bacon, breakfast potatoes cooked in butter, and sliced avocado
I usually have protein powder with almond milk and coffee powder for breakfast. I add either 25 or 50 ml of heavy cream to this. If I have a morning workout planned I skip the cream and add a carb on the side like quaker weight control oatmeal or a 50/50 mix of fiber one cereal/chex cereal. My daily calories push into the mid 3000s for reference.
My typical breakfast is oatmeal with cinnamon and wild berries around 8am, I also have a protein shake immediately on waking (5am). It’s worth noting though that my calories are typically in the mid 3k’s and that I have not been particularly lean using this approach. Also, I’m typically at a fairly physical job within 15 minutes of getting up so carbs are less of an issue than for some people (or so I tell myself).
If I was going to make a concerted effort to cut, and budget be damned, I would probably opt for bacon and eggs on days where I have time to cook and protein and berry smoothie of some kind that could be mostly prepared the night before on work days, and top my calories up with nuts.
Ecchastang has said it before: scrambled eggs are a great breakfast option.
It was my understanding that carbs for breakfast were fine no matter if you work out just because you are fueling your day. Buttttt I am no expert! I will work on getting in more protein/less carbs. My quest protein bar seems to me a win/win because of its readiness, deliciousness, high protein, and high fiber. Is this agreeable? Or am I just uneducated swine in this instance?! Haha.
I really just need to get my head in the game when it comes to breakfast. So I shall improve. Thanks for keeping me in check.
But can we admire the fact that I am no longer eating cereal for breakfast?! I mean, that was a tough step for me. I haven’t had cereal in over a month.
Oh god now I want cereal.
Monday 4/13:
Coffee
Meal 1: Peanut butter toast; milk
Meal 2: Beef jerky and cashews
Meal 3: Curry chicken w/ veggies and Jasmine rice; cheese stick
Meal 4: Quest bar
Meal 5: 4 slices turkey bacon; egg whites; 2 over-medium eggs; snap peas and hummus; milk
Supplements- fish oil, juice plus
Tuesday 4/14:
Coffee
Meal 1: 2 slices bacon; scrambled eggs; potatoes; orange juice; coffee
Meal 2: Beef jerky and cashews
Meal 3: Curry chicken w/ veggies and brown rice; milk
Meal 4: Quest bar; 1 tbsp. peanut butter; coffee
Gym- full body 10 mins HIIT
Meal 5: Surge Recovery (2 scoops)
Meal 6: Snap peas w/ hummus; babybel cheese
Wednesday 4/15:
Coffee
Meal 1: Peanut butter toast; milk
Meal 2: Quest bar; coffee
Complexes
Meal 3: Surge Recovery (1 scoop); snap peas and hummus; 3 slices turkey bacon; egg whites; 2 over-medium eggs
Meal 4: Beef jerky
Meal 5: Curry chicken w/ veggies and brown rice
Snack: Dove dark chocolate
Thursday 4/16:
Coffee
Meal 1: Peanut butter toast; milk
Meal 2: Quest bar
Gym- full body
Meal 3: Surge Recovery (2 scoops)
Meal 4: Cheat meal: Garlic knots and Caesar salad from Boriello Brothers Pizza; diet coke
Friday 4/17:
Coffee
Meal 1: Quest bar
Meal 2: Cashews
Meal 3: Curry chicken w/ veggies and brown rice
Meal prep
Meal 4: Chicken salad w veggies, EVOO, and balsamic vinegar; asparagus; brown rice
Drinks
Saturday 4/18:
Meal 1: 2 slices bacon, strawberries
Iced sugar fee vanilla latte w/ soymilk
Meal 2: Mixed nuts (peanuts, cashews, hemp seeds)
Meal 3: Chicken salad w veggies, EVOO, and balsamic vinegar; asparagus; brown rice
Meal 4: Roasted peanuts; pineapple
Meal 5: Steak stirfry w/ veggies; white rice; artichoke w/ avocado and lemon dip
Sunday 4/19:
Coffee
Meal 1: Quest bar
Meal 2: Beef jerky and cashews
Gym- full body 10 mins HIIT
Meal 3: Surge Recovery (2 scoops)
Meal 4: BBQ pork; coleslaw
Meal 5: Babybel cheese; snap peas
Snack: 2 tbsp. peanut butter
Supplements- juice plus
As far as results, my arms look more muscular but the fat is still there. Stomach kind of looks the same. I know changes take a while so right now my concern is staying motivated and with the program. Again, this is something that I plan on maintaining as a life style. So I don’t want to be too strict. I still want to live a little. My goal is in a year from now to have a full body change. But, short term goal: best shape of my life by May 24. Meaning…I do need to pick up the pace! I do need to tighten up my diet. I do need to get in more HIIT and weight lifting.
As far as my training/diet goes…with what I HAVE been doing, what do you think are my odds of this yielding real results long-term. I know I won’t have a six pack by next month. Because what I’ve been doing is definitely something I can maintain. I don’t feel deprived. And I don’t feel unhealthy.
Monday 4/13:
Coffee
Meal 1: Peanut butter toast; milk
Meal 2: Beef jerky and cashews
Meal 3: Curry chicken w/ veggies and Jasmine rice; cheese stick
Meal 4: Quest bar
Meal 5: 4 slices turkey bacon; egg whites; 2 over-medium eggs; snap peas and hummus; milk
Supplements- fish oil, juice plus
Tuesday 4/14:
Coffee
Meal 1: 2 slices bacon; scrambled eggs; potatoes; orange juice; coffee
Meal 2: Beef jerky and cashews
Meal 3: Curry chicken w/ veggies and brown rice; milk
Meal 4: Quest bar; 1 tbsp. peanut butter; coffee
Gym- full body 10 mins HIIT
Meal 5: Surge Recovery (2 scoops)
Meal 6: Snap peas w/ hummus; babybel cheese
Wednesday 4/15:
Coffee
Meal 1: Peanut butter toast; milk
Meal 2: Quest bar; coffee
Complexes
Meal 3: Surge Recovery (1 scoop); snap peas and hummus; 3 slices turkey bacon; egg whites; 2 over-medium eggs
Meal 4: Beef jerky
Meal 5: Curry chicken w/ veggies and brown rice
Snack: Dove dark chocolate
Thursday 4/16:
Coffee
Meal 1: Peanut butter toast; milk
Meal 2: Quest bar
Gym- full body
Meal 3: Surge Recovery (2 scoops)
Meal 4: Cheat meal: Garlic knots and Caesar salad from Boriello Brothers Pizza; diet coke
Friday 4/17:
Coffee
Meal 1: Quest bar
Meal 2: Cashews
Meal 3: Curry chicken w/ veggies and brown rice
Meal prep
Meal 4: Chicken salad w veggies, EVOO, and balsamic vinegar; asparagus; brown rice
Drinks
Saturday 4/18:
Meal 1: 2 slices bacon, strawberries
Iced sugar fee vanilla latte w/ soymilk
Meal 2: Mixed nuts (peanuts, cashews, hemp seeds)
Meal 3: Chicken salad w veggies, EVOO, and balsamic vinegar; asparagus; brown rice
Meal 4: Roasted peanuts; pineapple
Meal 5: Steak stirfry w/ veggies; white rice; artichoke w/ avocado and lemon dip
Sunday 4/19:
Coffee
Meal 1: Quest bar
Meal 2: Beef jerky and cashews
Gym- full body 10 mins HIIT
Meal 3: Surge Recovery (2 scoops)
Meal 4: BBQ pork; coleslaw
Meal 5: Babybel cheese; snap peas
Snack: 2 tbsp. peanut butter
Supplements- juice plus
This diet/exercise regimen that I have may not be perfect, but it is maintainable for me which is my biggest concern. Staying on track, motivated, and consistent is the one thing that I have FAILED miserably at in the past. I have stuck with this for almost two months and that is one thing I am very excited about. That being said, do you guys think that if I kept up with this same diet/regimen (pretty flexible, not too strict) that I will have significant changes in a year?
Or do I really need to buck up, fix my diet, and work out a lot more? Honest/brutal advice…which I know you guys will give me.
Oh look it posted both and then it deleted both. I have no idea what posts are on here or not. Respond to whichever.
[quote]rubberducky7o3 wrote:
Any suggestions on breakfasts. What are your guys’ favorite go-to’s for high protein/yummy breakfast.
[/quote]
I’m no expert, but what about some full fat greek yoghurt mixed with half a banana and some berries?
This is my usual and seems to keep me going when I’m at the gym.
[quote]rubberducky7o3 wrote:
It was my understanding that carbs for breakfast were fine no matter if you work out just because you are fueling your day. Buttttt I am no expert! I will work on getting in more protein/less carbs. My quest protein bar seems to me a win/win because of its readiness, deliciousness, high protein, and high fiber. Is this agreeable? Or am I just uneducated swine in this instance?! Haha.
[/quote]
No, there are different philosophies on this one and it is definitely valid. The way I see it is this:
Losing fat is like losing debt. You have a limited amount of calories/money you can spend, so you better make sure you eat/buy the necessities first, then add bang for your buck stuff. First, make sure you can pay the rent/meet your protein quota. Being able to pay the electrity&water bill/getting enough vitamins and fats is also nice - this means fruits and veggies and a certain amount of fat from animal products, olive&coconut oil and MAYBE some nuts if you only eat lean cuts (be careful here - fat is important for your body but adding too much means a ton of extra calories).
ALL carbs go into the expenses piggy bank. Now, you can and should spend most/all of your calories so you don’t starve yourself, but spend it on bang for your buck food - fruits, vegetables etc. Oatmeal is nice if you need more calories but that is its only purpose - not many vitamins, little protein etc. So spending calories on oatmeal when losing weight is like a theatre subscription when cutting costs - you can do it but it’s not the greatest thing to do.
Which, once again, brings me back to what I keep telling you: calories, man. Your food choices keep getting better (hats off) but you won’t lose much weight without controlling the amount of stuff you eat.
Since I train at 6 pm, this is my breakfast 6 days of the week :
1/4 cup Almonds, 1/4 cup Pistacios, 1/4 cup Sunflower seeds, 3 Tbls Chia Seeds
50 grams Fat (450cal) 20 gram Protein (80cal) 20 gram Carb (80cal) 23 gram FIBER.
Calorie total 610 ! About a 1/4 to a 1/5th of my daily intake.
One large 12 oz coffee… This keeps me going for about 2.5-3.0 hours.
My blood sugar barely bleeps up from its fasting state of 65-70.
Good long sustained energy without any type of sugar crash…
And I stay lean without doing much conditioning at all…
[quote]rubberducky7o3 wrote:
But can we admire the fact that I am no longer eating cereal for breakfast?! I mean, that was a tough step for me. I haven’t had cereal in over a month.
[/quote]
We absolutely can celebrate that. It’s little victories that this that make the big difference over time. Getting your meals spot on for a week is nice, changing the habit of a lifetime for the better is what makes champions.
“If you do, what you have always done
Then you will get, what you have always gotten”
Just be consistent Ducky and give it about three months,
After that a good habit will be developing and you will be much better for it …
[quote]killerDIRK wrote:
Since I train at 6 pm, this is my breakfast 6 days of the week :
1/4 cup Almonds, 1/4 cup Pistacios, 1/4 cup Sunflower seeds, 3 Tbls Chia Seeds
50 grams Fat (450cal) 20 gram Protein (80cal) 20 gram Carb (80cal) 23 gram FIBER.
Calorie total 610 ! About a 1/4 to a 1/5th of my daily intake.
One large 12 oz coffee… This keeps me going for about 2.5-3.0 hours.
My blood sugar barely bleeps up from its fasting state of 65-70.
Good long sustained energy without any type of sugar crash…
And I stay lean without doing much conditioning at all…[/quote]
What a different breakfast. Can’t say it’s for me, although it sounds delicious! I will try something like that though because it sounds fun!
What site do you guys use for figuring calories/protein/carbs/fat in ya food? Or do you just take the labels off of actual food. Some obviously don’t come with that info…like an apple or something like that.
My big thing to work on: calculating how much I am eating! And of what.
Also, need to try new recipes. My curry chicken one has run its course.
Could try this one Duckey !
Hope it helps you !
[quote]rubberducky7o3 wrote:
What site do you guys use for figuring calories/protein/carbs/fat in ya food? Or do you just take the labels off of actual food. Some obviously don’t come with that info…like an apple or something like that.
My big thing to work on: calculating how much I am eating! And of what.
Also, need to try new recipes. My curry chicken one has run its course.[/quote]
check out PaleOMG. Some super good and easy ones on there.
Re: breakfast. A protein shake is a pretty quick and easy fix. My girlfriend has one of those overpriced blenders with the shaker bottle and whips up some fairly tasty concoctions with things like frozen berries, cocoa nibs, coffee, etc.