Posts Tagged ‘Oatmeal’
Primal Eating, How I Start My Day, and Heavy Pressing
This is NOT the breakfast of champions!
Mom always said that breakfast is the most important meal of the day. Not only is she right but it is my favorite meal of the day. Usually I wake up every morning and my body is screaming for food. After being in a fasted state for 8-10 hours, I wake up ready to chew my arm off!
Some folks are really breakfast people and can’t handle a ton right when they get up in the morning. NOT ME!
Before making the move to a more primal eating pattern I used to have some egg whites and oatmeal with cinnamon and raisins. I probably had this breakfast consistently for the last 6-7 years so it was time for a change!
What DOES my primal breakfast look like you ask? Here is what I had this morning.
3 whole eggs + 3 whites
5 oz of deer sausage
1 banana
5-6 strawberries
3 fish oil caps
Adding in the whole eggs have been awesome. It’s providing me with tons of good fat which is keeping me full and full of energy.
In the winter I hunt! Before I get hate mail about how it’s cruelty to animals and immoral, I eat everything I kill. I don’t just go shoot animals for the hell of it! Deer is a great source of protein, about 23g to a 3oz serving. It doesn’t have a ton of fat but they way it is made into sausage includes adding in some good fats to hold everything together.
I love fruit in the morning and the extra fish oil makes up for some of the lack of fat in the deer sausage.
This tasty breakfast had me fueled and ready to go for this morning’s training session.
Get some!
Get Strong(er) Wk 2 – Day 1
1 – Hang Clean + Press 4×4,4,3,3
2a – BB Row 3×6
2b – Flat DB Press 3×10,9,8
3a – Mixed Grip Chins 3xsubmax
3b – Pushups 3xsubmax
Conditioning – 5rds for time
1 – Sandbag Thruster 5
2 – Sprawls 10
3 – Thick Rope Slams 20
4 – Box Jump 10
5 – Sledge Swings 10 L/R
17 Muscle Building Nutrition Tips
Last week I posted 17 muscle building tips. I thought I’d follow that up with 17 muscle building nutrition tips. Nutrition isn’t rocket science. I realize many people get confused with all the information and or misinformation out there today. So, I’m laying out some simple, non-misleading nutrition tips.
1. Make breakfast and your post workout mean your two largest of the day. You’ve probably read that a couple of times already!
2. Get plenty of healthy fats. Make sure 30% of your diet comes from healthy unsaturated fats.
3. Avoid foods that leave you bloated and gassy. This will likely make you not want to eat.
4. You have to eat to grow.
5. Eat higher glycemic carbs that digest quickly. You digest these carbs pretty quickly, making you ready for another muscle building meal.
6. Eat 6-7 times per day.
7. Consume high calorie shakes. Nobody can sit down and eat a solid meal 6-7 times per day. Shakes will ensure you get the neccessary calories you need to build lean muscle.
8. Consume calorie dense foods like seeds and nuts. These pack a mean nutrition punch, providing you with high quality calories, protein, and fats. They are a must if you’re looking to increase your caloric intake.
9. Get 6-12 grams of fish oil every day. Again, more healthy fats.
10. Rice, yams, quinoa, and oatmeal are your friends!
11. Get plenty of high quality protein from sources like eggs, fish, chicken, and lean red meat.
12. Plan your meals. This will also ensure you’re getting the calories you need.
13. If you’re going somewhere that’s not close to any food, carry something with you. It’s not the end of the world, but if you’re looking to up your calories, skipping meals really isn’t an option.
14. DO NOT SKIP A MEAL!
15. Eat protein with each meal. It doesn’t have to be a piece of meat or a powder. Foods like beans, almonds, soybeans, and natural peanut butter are packed with protein.
16. Make sure 90% of your calories come from whole foods.
17. Avoid junk foods. While these foods sure are tasty, they do little aid your recovery or provide you with the quality calories and nutrients you need to build some serious muscle.
Now, I am by no means a nutritionist or dietician but everyone knows the greatest training in the world doesn’t mean sh*t if it’s not backed up with solid nutrition.
I’d love to hear some of your best tips that didn’t make my list.
Drop me a comment and let’s keep this list growing.
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