Breakfast Meal

1Fast400 Forums > Diet & Nutrition


Posted by: Machinist Jul 21 2008, 04:55 PM
I'm not one to eat breakfast, I usually just get up and go. I do want to start eating a lot better and am currently training for a 1.5 mile run. I was wondering if this would be suitable to keep my energy levels high and a good way to kick off the morning.

Breakfast

- 2 Packets of Oatmeal w/ Cinnamon & Raisins.
- 3 Large Eggs (1 Whole and 2 Whites).
- 2 Pieces of Wholewheat Toast with Jelly.
- 1 Banana.
- 1 Glass of 2% Skim Milk.

I'm 6'0", 225 lbs. I'm looking to drop weight and increase endurance. I run every morning and trying to build myself up.

Posted by: rbrooks656 Jul 21 2008, 05:22 PM
Swap the packets with just regular out of the jug oatmeal. You can sweeten it with some cane sugar or milk or take that banana and put it on top of the oatmeal. Swap the jelly with full fat peanut butter. As is now, theres probably a ton of sugar in your breakfast.

Possibly introduce some full body workouts 3 days a week along with your running, you want to change body composition so you start burning more calories per day and help your deficit from keeping a clean diet. If you cant get to a gym, do some pullups/pushups/bodyweight exercises.

Posted by: potential87 Jul 22 2008, 02:35 PM
QUOTE (rbrooks656 @ Jul 21 2008, 05:22 PM)
Swap the packets with just regular out of the jug oatmeal. You can sweeten it with some cane sugar or milk or take that banana and put it on top of the oatmeal. Swap the jelly with full fat peanut butter. As is now, theres probably a ton of sugar in your breakfast.

Possibly introduce some full body workouts 3 days a week along with your running, you want to change body composition so you start burning more calories per day and help your deficit from keeping a clean diet. If you cant get to a gym, do some pullups/pushups/bodyweight exercises.

+ 1. Shop Rite makes some damn good plain oatmeal. No need to buy such expensive shit when you can get a 2 week supply at a fraction of the cost and save yourself some calories. Put those empty calories into a chicken breast or can of tuna

Posted by: Lorken Jul 22 2008, 03:27 PM
Count calories. Eat under your maintenance, and you will lose weight.

Depending on your body fat percentage, I'd suggest dropping ALL running until you lose most of your excess body fat. Do HIIT with a low impact movement like an elliptical or bicycle until then, and even then I wouldn't run every day. Running just isn't good on your body.

http://www.charlespoliquin.com/index.php?option=com_content&task=view&id=861&Itemid=10403

Running with a lot of extra fat is BAD, all around. You are very likely to hurt yourself. Running in general, even for skinny people isn't all that great.

HIIT burns more calories (yes, it does damnit!), and is easier on your body.

A sprinter will always be leaner. A marathon runner will just be skinny and have no muscle tone. Which would you rather be?

The human body (and almost every animal except maybe birds that flock) was designed for short bursts of activity, not prolonged periods of if.

Muscle burns more calories than any other tissue. Lifting heavy objects builds muscle. I'll let you do the math.

Posted by: Machinist Jul 22 2008, 03:41 PM
My only goal isn't to lose weight, I need to run 1.5 miles in about 10:22. Dropping weight would be a bonus to that goal and I would think make it easier.

Posted by: Lorken Jul 22 2008, 04:20 PM
Yeah, I just read your other post about the run.

Well, I guess the best way to get better at something is to practice it, but it could very likely cause damage to your joints.

So if you plan on running on a regular basis after the test, I'd suggest losing some fat, if you value your joints.

Good luck!

Posted by: Machinist Jul 22 2008, 05:50 PM
Working on it smile.gif

Posted by: rbrooks656 Jul 22 2008, 05:55 PM
What kind of shoes are you using? And note when I talked about your breakfast, I was cutting the processed sugars out. The jam and the instant oatmeal has to go. You can get the stuff made with splenda if you really must have it, otherwise switch to a full fat peanutbutter -- NOT A LOW FAT PEANUT BUTTER -- those things are loaded with sugar to save the taste, and if you're active, you're way more likely to use the fat as energy and you don't get the GI spike that you get from sugar.

Posted by: accent115 Jul 22 2008, 08:01 PM
QUOTE (rbrooks656 @ Jul 22 2008, 05:55 PM)
What kind of shoes are you using? And note when I talked about your breakfast, I was cutting the processed sugars out. The jam and the instant oatmeal has to go. You can get the stuff made with splenda if you really must have it, otherwise switch to a full fat peanutbutter -- NOT A LOW FAT PEANUT BUTTER -- those things are loaded with sugar to save the taste, and if you're active, you're way more likely to use the fat as energy and you don't get the GI spike that you get from sugar.

you want natural pb, not full fat.

Posted by: hadi_D Jul 22 2008, 08:35 PM
They beat me to it!!!!

1. No oatmeal packs. Instant oatmeal means insulin spike, which since you are running, you need stable energy flow. Get the 100% rolled oats! Add some berries and a banana with 1/4 cup of walnuts are almonds, your good to go.

2. Need more protein then 3 eggs! Try a cup of egg whites or egg beaters with one whole egg.

3. Fat free milk or cut the fat somewhere else, great for vit. D and Calcium, and a slow digesting protein with Caseinates.

4. No need for the toast and jelly, nothing there really, just sugar and more carbs, your already getting from a cup of oatmeal and a sliced banana and blueberries.

Posted by: rbrooks656 Jul 22 2008, 08:37 PM
QUOTE (accent115 @ Jul 22 2008, 08:01 PM)
QUOTE (rbrooks656 @ Jul 22 2008, 05:55 PM)
What kind of shoes are you using?  And note when I talked about your breakfast, I was cutting the processed sugars out.  The jam and the instant oatmeal has to go.  You can get the stuff made with splenda if you really must have it, otherwise switch to a full fat peanutbutter -- NOT A LOW FAT PEANUT BUTTER -- those things are loaded with sugar to save the taste, and if you're active, you're way more likely to use the fat as energy and you don't get the GI spike that you get from sugar.

you want natural pb, not full fat.

I've personally never noticed a difference between either. I'm not one to care about fats as much as I am sugars though, more about avoiding sugar/food highs.

Posted by: accent115 Jul 23 2008, 04:29 AM
QUOTE (rbrooks656 @ Jul 22 2008, 08:37 PM)
QUOTE (accent115 @ Jul 22 2008, 08:01 PM)
QUOTE (rbrooks656 @ Jul 22 2008, 05:55 PM)
What kind of shoes are you using?  And note when I talked about your breakfast, I was cutting the processed sugars out.  The jam and the instant oatmeal has to go.  You can get the stuff made with splenda if you really must have it, otherwise switch to a full fat peanutbutter -- NOT A LOW FAT PEANUT BUTTER -- those things are loaded with sugar to save the taste, and if you're active, you're way more likely to use the fat as energy and you don't get the GI spike that you get from sugar.

you want natural pb, not full fat.

I've personally never noticed a difference between either. I'm not one to care about fats as much as I am sugars though, more about avoiding sugar/food highs.

natural= no sugar

Posted by: accent115 Jul 23 2008, 04:32 AM
Your breakfast has no protein

More egg whites

Lose the toast

Eat old-fashioned oats

Drop the jelly
Add some flax

Posted by: rbrooks656 Jul 23 2008, 11:41 AM
QUOTE (accent115 @ Jul 23 2008, 04:32 AM)
Your breakfast has no protein

More egg whites

Lose the toast

Eat old-fashioned oats

Drop the jelly
Add some flax

I was trying to keep it doable. He's not trying to attain an elite bodyfat%, hes trying to lose some weight and run 1 1/2 miles in 10:22. Not everyone can simply cut things to where they no longer enjoy their breakfast and stick to it over a long term period to where it makes a difference. And I have natural peanut butter in my house now that still has 2g of sugar in it, just the same as full fat. Also googled it and saw http://www.calorie-count.com/calories/item/91703.html. Sometimes you have to keep diets doable, or a person will never stick to it over the long term.

Posted by: Machinist Jul 23 2008, 01:00 PM
Thanks guys. I bought Saucony running shoes, I am not sure the exact model off the top of my head but I will post them when I get home. They were kind of expensive but the shoe person said they were really good for support, etc when running. For the eggs, can I crack open an egg and scoop the yolk out and have whites that way? Also, what about pickled eggs?

Posted by: water Jul 23 2008, 01:20 PM
If you really want to separate the yolks (without an egg seperator) after you crack the egg, hold it upright into two pieces, one half shell with the egg in it and the other half shell empty, then gently pour the white into the empty half, the yolk should stay behind. I don't separate many yolks (unless im making a big omlett)
Another tip for the plain oatmeal I like is to make the oatmeal a little wartery and mix in some protein powder, tastes great, and no sugar!

Posted by: Machinist Jul 23 2008, 01:28 PM
That sounds good. mm

Posted by: accent115 Jul 23 2008, 02:44 PM
QUOTE (rbrooks656 @ Jul 22 2008, 05:55 PM)
What kind of shoes are you using?  And note when I talked about your breakfast, I was cutting the processed sugars out.  The jam and the instant oatmeal has to go.  You can get the stuff made with splenda if you really must have it, otherwise switch to a full fat peanutbutter -- NOT A LOW FAT PEANUT BUTTER -- those things are loaded with sugar to save the taste, and if you're active, you're way more likely to use the fat as energy and you don't get the GI spike that you get from sugar.

Not really, being active doesn't have much to do with what you burn for energy. Your body will burn muscle before it burns fat, unless provided with adequate aminos. It's an insulin spike, not a GI spike. Drop the fruit too, fructose is a shitty sugar.

Posted by: Machinist Jul 23 2008, 02:47 PM
So.. I'm off to the store to get real oats after work today. What do I mix them in? Milk?

Posted by: accent115 Jul 23 2008, 02:49 PM
I'd mix em in water, milk has a lot of sugar.

Given the lack of knowledge exemplified by the breakfast, I'll just assume the rest of your diet reflects the same attribute. So here:

To learn how to cut
http://forums.1fast400.com/?showtopic=19732

To find out how many calories you need
http://www.geocities.com/arelliotness/harris-elliot.xls

To Find out how many calories you eat
http://www.fitday.com/WebFit/Index.html

This is what you should eat
http://forums.beyondmuscle.com/?showtopic=40589

For a possible form of cardio
http://forums.1fast400.com/?showtopic=1416

TRAINING
http://forums.1fast400.com/?showtopic=20444
http://forums.1fast400.com/?showtopic=26006&hl=growing
http://www.exrx.net/Lists/WorkoutMenu.html
For form
http://www.thetrainingstationinc.com/exercises.html


POST YOUR DIET
HERES MY IDEA FOR YOUR WORKOUT

Back/Bis

Chest/Tris

Shoulders/Legs

All done once a week with at least one day of rest in between:
IE: Monday, Wednesday, Saturday.
On days that are not lifting days, do cardio in the morning!

During your workout days, pick 3 exercises for each muscle, then do three sets of that exercise. Each set should be 10 reps long.

http://forums.bulknutrition.com/?showtopic=22827
Make these your staple movements


LOOK AT THESE FOR A GUIDE
http://forums.beyondmuscle.com/?showtopic=15843&st=0
http://forums.beyondmuscle.com/?showtopic=40464&st=0

Posted by: Machinist Jul 23 2008, 02:51 PM
Thanks! Going to start reading when I get home from the hospital.