Harrison

5 peices of chicken bacon
1 banana
70g of egg whites
1 whole egg
2 yoguart
1 glass oj

totals -
Cals 500
Fat 32g
Carb 53g
Pro 35g

what do you guys think of those totals for breakfast? anything a little too high? Id think my carbs are too high but then again it is the first meal of the day after a min of an 8 hour sleep

thoughts? I might start to add a protein shake to the mix which would end up looking like this...

Cals 620
Fat 33g
Carb 56g
Pro 59g

DJSTARER

what are your goals?

looks fair for cutting i suppose, but i don't normally like that much fat for breakfast. Fat is a great source of energy, but it takes too long to digest. Like you said, you've been fasted for 8+ hours... you should keep things "simpler." Not basic, but easier to digest. Things like fruit, medium GI carbs and egg/whey prodocts are best, IMO.

I normally do:

1 scoop of whey with 1tbls of sugar, take a shower, then a large bowl of oatmeal with a bannana and a few nuts, egg white.

between the two of those pieces:

50g protein
90g of carbs
10g fat

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

Total 1400 in competition

powerman2000

No way is there only 53g carbs in 2 yogurts, 1 banana and a glass of OJ.

I would drop the orange juice. Drop all fruit juices completely. Good nutrient profiles, but they also come inside liquid sugar, which is not good. Eat whole fruits instead.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

navarone

i agree with both DJ and PM.
My breakfeast is pretty much the same, Protien Shake, oatmeal or kashi's go lean crunch.
A protien shake 1st thing is great to get your body going in the morning.

33g's of fat is quite alot for one meal.. especially cuz your gunna wanna get 5-6 meals in a day, too keep ur matabolism up.

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

Harrison

thanks for the responces guys

I think im going to cut it back some and and a shake in the morning. Ill report back if I run into any problems

powerman2000

I also like to combine more than 1 protein source sometimes in a single meal.

For example, instead of 2 scoops of whey protein I'll drink just a single scoop and then eat 6 egg whites and 1 yolk with it.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

DJSTARER

agreed. I also have gotten into the habit of puting egg white powder in my oats to give my body a more time release profile.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

Total 1400 in competition

Ikaika

I hate throwing away egg yolks...I don't understand why but I grow really fast when I eat whole eggs.

__________________
No supplement can make up for the lack of a strong work ethic.

b-boy

religiously i eat 1 cup of oatmeal mixed with either 2 scoops of pro complex or 3 scoops of egg protein powder. my breakfast every single day unless i opt for a cheat meal which I will have at breakfast time.

JDF

I am on day 4 of the Metabolic Diet ( book by Dr. Mauro Di Pasquale ) and my breakfast looked like this:

4 Large Whole Eggs - 405kal 30 fat/5 CHO / 27 pro
8 oz Ham - 596kal 47 fat / 4 CHO / 37 pro
Black Coffee

I sometimes eat Bacon or Sausage for breakfast depending on the morning but the eggs are a staple.

I was putting EVOO in with my eggs but yesterday and today I took it out to add it to a later meal or protein shake. I did this because the first couple of days I felt hungry later on in the day so I figured if I upped my fat during these times I could fix the issue.

navarone

wow.. that is alot of fat for breakfeast... 77g's of fat? thats insane... even on a 2500cal diet per day 80g's if ur "recommended intake"..

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

JDF

For the Metabolic or Anabolic Diet ( depends on which version of his book you read - year actually ) Your diet consists of about 50-60% fat, 40-45% Protein, and <5% CHO. Im still in the initial 12 day period where I keep my net carb intake at or below 30g. This is what my diet looked like yesterday:

grams cals %total
Total: 3383
Fat: 254 2283 67%
Sat: 98 886 26%
Poly: 30 272 8%
Mono: 90 809 24%
Carbs: 33 105 3%
Fiber: 7 0 0%
Protein: 254 1017 30%

My total fat intake has been high but I keep hearing that it really needs to be high during the first 2 weeks for you body to make the shift from using CHO as its main source of energy to fats. After the initial 12 days and then my 2 day carb refeed I'll probably switch to a little bit leaner meats and maybe a scoop or 2 less of EVOO, but then again maybe not an i'll see how my body reacts after 4 weeks. This diet is very fluid so i'll have to play around to see what really works for me.

Ikaika

JDF is running a pretty standard keto diet it looks like. Don't you get hella tired after eating all that fat right in the morning? I can barely stay awake after I eat a peanut butter sandwich.

__________________
No supplement can make up for the lack of a strong work ethic.

JDF

Im in my last 2 weeks of a 12 week ECA run so that keeps me going pretty strong

But overall i've been a little bit tired and have felt a little bit strange during the last 4 days. Im attributing this to the change that my body is making, I started a log on another forum ( not sure if I can post the link here, mods if im not then i apologize ) to try and track my progress and how I feel throughout the diet.

Starting the metabolic diet

DJSTARER

lol


it's a GOOD keto diet.



most people don't eat enough fat when running keto. Biggest mistake you can make. If you aren't taking in enough energy kcals, and are forcing your body to break down your dietary protein for energy, there is a good change your body will be more likely to break down lean tissue with it.

If you are eating a ton of fat, you are metabolizing a ton of fat... you see where i'm going?

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

Total 1400 in competition

DJSTARER

you are right on. it takes a bit of time for your body to metabolize fat more efficiently. It will never be as good as glucose from dietary carbohydrates, but better than it is now.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

Total 1400 in competition

navarone

My apologies... I didn't know it was a keto diet. (Honest i don't even know what a keto diet is).. i was very misinformed.. and i do apologize. I just thought that was a ton of fat in the morning.. and a ton of fat all day. Thanks tho.. i learned something.. hurray!

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

JDF

Not a big deal bro, were all on here for support and to become more informed about the inner workings of our bodies!

I would suggest you do a little reading on a Keto Diet, like I said I read the book by Dr. Mauro G Di Pasquale and it was pretty informative. It also gave me a list of zero carb foods and a whole bunch of meal ideas.

Let me know if you have any questions or you can follow along in my log but remember that I am by no stretch of the imagination an expert on the subject, but I did stay in a Holiday Inn Express last night

I am now in day 5 and my headache has somewhat subsided ( sp? ) and l felt a whole lot stronger at the gym than I did the first couple of days, actually had a personal best for rak pulls last night ( 455x3 )!!

I was a little bit surprised that I had a personal best after so many weeks of dieting and then feeling sort of depleted but whatever works right.