I have recently been trying to get 4500 - 5000 kcals a day - which is a little difficult at times, but doable. Anyway, I have had to find every possible way to consume more calories throughout the day so I started with breakfast. I had normally consumed 850 kcals for breakfast:
3 eggs
1/2 c whites
1 pat butter
spinach
1/2 c oats
4 oz blueberries
1 Tbsp hempseed oil
1 scoop protein powder
1 c whole milk
2 fish oil caps
I bumped it up to 1250 this morning:
3 eggs
1/2 c whites
1 pat butter
spinach
1 c oats
4 oz blueberries
1 Tbsp hempseed oil
1 Tbsp peanut butter
1 scoop protein powder
Been rocking the Bulker’s Omelet from PN the last few weeks. I’m actually in the process of losing some fat, but eating huge breakfasts always seems to help me in this department. And eating a lot for breakfast does wonders for my mood the rest of the day.
[quote]B rocK wrote:
Easy Peasy = the 2nd least manly thing ever said.
(1st place = ‘cool beans’)
my b-fast is a massive shake (2scp Grow!, 1 scp gnc whey, 5g bcaa, creatine [non-training day]), 3oz ham, 2 slices of toast (with jelly) and a banana
comes to 791 kCals, 90g protien, 15g fat & 33g carbs. (total for the day = 4100)[/quote]
I think you screwed up your macro totals…2 peices of toast, jelly and a banana is more than 33g carbs. And I’m not sure where you’re getting 15g fat from? Unless thats some really fatty ham…
It’s easier for me to make meals at work, and I usually rush to get the hell outta dodge in the morning, so I usually have a ~400 kcal berry shake followed by relatively the same thing in oatmeal a few hours later. I have like 3 breakfasts haha.
I’m always in a rush to eat breakfast and get out the door, so I prepare ahead of time. I like the banana nut squares in Berardi’s Gourmet Nutrition, so I’ll make a couple batches of those for the week and grab 1 or 2 to either be or add to my breakfast several days a week.
For example, this morning, I had 2 of them, slathered with some PB for a solid 759 kcal breakfast
54g protein
29g carbs
46g fat
Other mornings, maybe I’ll eat 1 square (minus the PB), plus a scoop of MD complete and a scoop or Grow in milk
Something that’s helped me is to time it so that I actually WANT to eat a big breakfast. You ever get up and just don’t feel like eating big? Well when that happens to me I eat something small to get the ole metabolism going again.
If I get it right, I can stuff down a huge meal and be ready for another one as soon as I eat the last bite.
[quote]Dubbz wrote:
B rocK wrote:
Easy Peasy = the 2nd least manly thing ever said.
(1st place = ‘cool beans’)
my b-fast is a massive shake (2scp Grow!, 1 scp gnc whey, 5g bcaa, creatine [non-training day]), 3oz ham, 2 slices of toast (with jelly) and a banana
comes to 791 kCals, 90g protien, 15g fat & 33g carbs. (total for the day = 4100)
I think you screwed up your macro totals…2 peices of toast, jelly and a banana is more than 33g carbs. And I’m not sure where you’re getting 15g fat from? Unless thats some really fatty ham…
[/quote]
my fat comes from:
6g from the shake
5g from the ham
4g from the toast
my carbs come from:
4g from the shake
1g from ham
28g from toast
10g from banana (large)