Breakfast BabySteps..

  • Posted by a hidden member.
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    Jul 04, 2009 9:25 AM GMT
    Hey Guys.

    So. I’m a transguy, been going to the gym sorta casually (2-3x a week) for about three years. Now that I’ve finished with transitioning and surgery I want to get more serious about sculpting my muscles – I figure I’m about at where a biological guy would be who has just finished puberty.

    I’m 153cms (5ft) and weigh 54kg (119lbs) and my goal is to build lean muscle.

    I’m working on taking small, sustainable steps to get stricter and more regular with both my workout and my diet. The key to success for me is to make sure that what I do will manageably fit with my being really busy (I work long hours, and study, and travel a lot).

    Currently, I’m looking to find a way to improve what I eat for breakfast. During the week it is always a rushed, on-the-go affair – and my usual form is to grab a coffee and a savoury muffin. I’m much better on the weekend when I have time – I’ll do egg whites and mushroom and spinach, or porridge – either oats or semolina.

    I want to improve my weekday breakfast and I’m thinking that protein bar + coffee might be an incremental improvement. I’m currently doing a compare and contrast on what’s available and thinking I want to get something with the highest protein/lowest fat & sugar combination I can find. (I figure the amount of carbs is not too big a deal given it’s breakfast.) Am I on the right track with this thinking? Any particular recommendations bar-wise?

    Or alternatively – anyone got any better ideas for a good on-the-go brekky?

    Cheers.
  • Posted by a hidden member.
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    Jul 04, 2009 2:27 PM GMT
    I keep breakfast quick and simple:

    Oatmeal that I toss in the microwave to cook while I jump in the shower, I always throw in some cinnamon and some times some raisins with it

    and also an Egg, fried in a bit of Pam spray or I've also kept hard boiled eggs in the fridge that I'll toss in hot water to warm through while the oatmeal is cooking ( I prefer hard boiled eggs warm over cold ones )

    and I down my vitamins with a small glass of Grape Fruit Juice too.



  • Posted by a hidden member.
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    Jul 04, 2009 7:46 PM GMT
    Look over these recipes....maybe a couple are simple enough.

    http://whfoods.org/recipestoc.php#breakfast



    Perfect Oatmeal

    A perfect way to start the day! And who would have thought that a bowl of oatmeal could provide over half of the daily value for those hard-to-find omega-3 fatty acids as well as 109% of the daily value for manganese. Enjoy!

    Prep and Cook Time: 15 minutes

    Ingredients:
    2-1/4 cups water
    dash salt
    1 cup regular rolled oats
    1/2 tsp cinnamon
    1/4 cup dried cranberries
    1/4 cup chopped walnuts
    1 TBS flaxseeds
    1 TBS blackstrap molasses
    1 cup milk or dairy-free milk alternative

  • MSUBioNerd

    Posts: 1813

    Jul 04, 2009 7:59 PM GMT
    If time is a big concern for you in the morning, consider making breakfast a smoothie. Some milk, some protein powder, and some fruit or peanut butter in a blender will give you a nice mix of carbohydrates, protein, and some healthy fats to start up your metabolism for the day, and will take very little time or effort. You actually do want some fat in your diet in pretty much every meal, so it's best not to try to remove it entirely.
  • joggerva

    Posts: 731

    Jul 04, 2009 8:12 PM GMT
    Welcome to RealJock, Evolutionaryboy! Great first post. icon_smile.gif

    As usual, I agree with everything MSUBioNerd said. I'd also add for variety - Greek yogurt. It tends to have lower calories and higher protein that "regular" yogurt, but of course that all depends on the brand, type, etc that you buy. You can mix in granola, seeds, berries, etc. for a little more flavor and texture.
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    Jul 05, 2009 12:42 PM GMT
    Hmm. When I move to my new office at the beginning of August I could organise myself to do oatmeal and/or smoothies in there when I get in after the gym, that could work.

    Steer clear of the bars, then?
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    Jul 05, 2009 1:32 PM GMT
    There's actually have a great article posted on RJ, with some good recommendations at the bottom of the article:

    http://www.realjock.com/article/1455/

    Definitely steer clear of the muffins, they're high fat, high sugar, low nutritional value.

    PS - Yay for Perth! I used to live in Port Hedland icon_smile.gif
  • Posted by a hidden member.
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    Jul 06, 2009 10:45 AM GMT
    Ah, thanks for that link.. some very, very sweet options there!
    Has got me thinking though.

    Port Hedland! The world is a small place..
  • Posted by a hidden member.
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    Jul 06, 2009 5:17 PM GMT
    MSUBioNerd saidIf time is a big concern for you in the morning, consider making breakfast a smoothie. Some milk, some protein powder, and some fruit or peanut butter in a blender will give you a nice mix of carbohydrates, protein, and some healthy fats to start up your metabolism for the day, and will take very little time or effort. You actually do want some fat in your diet in pretty much every meal, so it's best not to try to remove it entirely.


    we do this at home every morning.

    1 cup of non fat milk
    1/4 cup of egg white
    2 Tablespoon of flaxseed
    1 Tablespoon of Peanut butter (all natural)
    1 Teaspoon of cinnamin.
    1 scoop of whey protien powder
    1 apple or banana
    mixed in a blender for 2 minutes (total prep time is about 4 minutes)

    taste great!
  • shirty

    Posts: 290

    Aug 03, 2009 3:46 PM GMT
    I do the smoothie every morning too. Once you get used to making them, it takes less than 5 minutes to prepare. If you get yourself a magic bullet (or a knock off version) you can actually prepare the smoothie in the container to take with you. Just screw on the cap and go!

    If you want something else, you can also try hard-boiled eggs. You can boil a bunch of eggs at the beginning of the week and keep them in the fridge. Easy to chop up on a piece of toast - or if you're like me, you can peel the egg and eat it as is haha.