Kinda Weird Breakfast Combo (and post)

Step 1 – Take a look at this breakfast combo (I’m actually in the middle of eating as I write this):

breakfast

Step 2 – Now, take a look at a pic of my abs (again, taken in the middle of eating the food above and writing this post):

my-abs

Now I know I don’t have the rippling, busting abs you see on the cover of FLEX, but you can see them and more importantly they work properly for my sports.

You’re Thinking, “Why the Hell Do I Want to
Look At This Guy’s Breakfast and Abs?”

Valid question.

It’s to make a clear point. Trust me, I wouldn’t write such a weird post if I didn’t have a good reason, and here it is…

If you need to lose fat, then NUTRITION plays a bigger role than EXERCISE.

Now some can get away with treating their body like a dumpster (many young athletes), but that would require exercising an obscene amount – like 3-4 hours a day, not possible for most. Even then, the health consequences and performance hit wouldn’t be worth it.

There are 2 things that I did today that many people won’t do and will dismiss as unnecessary, or say they can’t do it.

Lean Body Thing I Did Today #1

I woke up at 6am today (didn’t have to, just did because I’m working on a lot of cool things right now) and had a breakfast of cottage cheese and 1/2 a whole-wheat bagel with natural peanut butter and natural jam (no sugar added).

Now, I know a lot of people who say, “I can’t eat anything first thing in the morning”. Well just like anything, you won’t be able to do it perfectly right away, you might have to start with something small like a small yogurt. But at one time in your life you couldn’t walk, and now look at you!

The 2nd thing a lot of people say is, “I have no time in the morning to make anything.”

The breakfast I had took me a whole 4 minutes to wait for the bagel to toast, and in that time I scooped the cottage cheese into a bowl and opened the peanut butter and jam containers. When the bell rang, I raced to spread the PB+J on the 1/2 bagel and off I went on my merry way.

Trust me, time is not the issue.

Now you may be thinking, “I thought he ate the egg on toast with sausage and a lettuce salad like in the pic for breakfast.”

Which brings us to…

Lean Body Thing I Did Today #2

Ate again about 2.5 hours later, the meal you saw above.

In my opinion, meal frequency is very important for maintaining lean mass and a low body fat.

So is adequate protein intake. You don’t have to overdo it, but you need some protein at each meal.

Also important is eating REAL FOOD. Not stuff that lasts for 2 years on a shelf – stuff that will rot and decay and get eaten by bugs and bacteria. Hell, if bugs and bacteria are eating it, it’s a good chance it’s good for you.

obeseThe last thing about this is that I had a salad, a plain lettuce salad, at 8:30 am. Many people will say, “I can’t eat salad in the morning.”

What the hell? It’s just food.

We’ve got to get out of the dogma of eating cereal in the morning, a sandwich for lunch, and meat and potatoes for dinner.

I learned once that if everyone’s doing something and you don’t like their results, do the opposite. So let’s flip this standard diet around:

  1. Eat a big dinner of meat and potatoes in the morning
  2. Flip the proportions in your sandwich (instead of mostly bread, go mostly meat/veggies)
  3. Have an omelette for dinner

Throw a couple snacks in between and you’re good to go!

I want to hear what YOU DO that’s different than the norm and how that’s better. Anything – food, training, thoughts, what you do with your spare time. Leave your comment below:

43
Leave a Reply

avatar
20 Comment threads
23 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
24 Comment authors
Paul HJordanDaneJeffAlbert Recent comment authors
newest oldest most voted
Dane
Dane

Regarding olive oil (actually any cooking oils)
Do they become unhealthy once heated?

Eric

Hey Dane – sorry for the late reply – hopefully you can check this out…

Monounsaturated oils like olive oil can be cooked to a medium temperature, nothing above ‘6’ on the stove…

Polyunsaturated oils (omega-3, omega-6) should NEVER be heated as they will get oxidized and be bad for you… so fish oil and flax oil should never be cooked…

Saturated oils are the best for cooking at high temps, so coconut oil (unhydrogenated) is a good choice for high temp…

THROW OUT your canola, vegetable, sunflower, corn and safflower oils… they’re garbage.

Albert
Albert

i was introduced to this website by a member on a forum where i asked about how a 17 yr old (me) can get down to 7% body fat. Its my third year of wrestling in highschool at 145. Im 5’9 155 right now . i think i really need nutrition advice from you!

Eric

AWESOME dude… keep that shit up.

Eric

dude but did you see what I’m eating?? it’s all quality stuff…

I always say….

QUALITY over quantity any day… as opposed to thinking about how many calories you ate, think about what quality your food is…

If a calorie were just a calorie, then we could eat 2000 calories of sugar and 2000 calories coming from balanced, quality sources, and there would be no difference in our physique, energy or health, but we all know that this is simply not true.

Carl
Carl

when i hurt my back. back in april of 2009 i was on bed rest for 2 months when i say bes rest i mean i could not even move. I gained alittle over 60lbs in that time now that i am able to train again this is my diet to lose all this nasty 2 fat slim fast shakes in the morning and afternoon light dinner ranging from Ny stip,Pork Chop, or baked chicken breat with corn and asparagus and train 2 to 3 hours aday with my wife and i been losing on average 20 to 25lbs per month and only been doing it for 2 months now one thing i did for motivation was take a naked pic of myself before i started to train again and now once a month i do the same so i can see the results with my own eyes.

shayne Green
shayne Green

Awesome!!

Nicolas
Nicolas

Hi Eric, i’m an Italian kick boxer, so i hope you will not care of the grammar mistakes. Now speaking about nutrition, i would like to ask you what should i eat to get some weight? I run twice a week,monday and friday. I practice kick boxing wednesday e thursday, and tuesday and saturday i have strenght workout with weights. I Eat every time i can, pasta and meat and i drink, after the cardio training,a protein drink. i can’t gain weight, so, do you have any suggestion for me?

Carl
Carl

i hate people like you who cant gain a pound and eat all you want LOL try eating deep fried food bro and fast food

Toolman
Toolman

A low-carb/primal/paleo diet works great for me. I’m lean, muscular and eat lots of tasty food that is very satisfying!

Example Day:

2 eggs scrambled with heavy cream and cream cheese with bacon and/or sausage.
Supplement a multi-vitamin, 500 mg of Vit. C, Omega 3 cap, Flax seed cap

Blackened talapia salad with broccoli, real bacon bits, tbs of olive oil, sunflower seeds and a bit of ranch dressing

Serving of brisket/pork butt or whatever I have cooked in my smoker that week

Chicken legs baked in oven (special spicy recipe) with veggie salad

Snack on nuts and seeds when needed

I also workout with weights and HIIT. Change up my routines often between strength, hypertrophy, endurance, etc.

Love the low-carb lifestyle. I am 45 years old and my body composition is great (about 10% BF) and my numbers (blood pressure, cholesterol, etc.) are excellent.

Roberto
Roberto

Hey just a question about the low carb diet during training. How do you adjust your carbs when you start an endurance cycle? Are you relying on the fat in your diet for fuel more so than the carbs? I cut carbs when I am a few weeks out from a fight (to make weight) but during the bulk of my 8 week training cycle I have a hard time keeping my intensity without an enormous amount of carbs in my diet. I have heard of fat loading as opposed to carb loading. Does anyone know anything about this concept. I am asking because I have juvenile diabetes and it is hard to manage eating so many carbs during an intense pre-fight cycle. I am also 40 years old and have about 10% BF. If anyone has any info or advice feel free to email me direct. robbmantovani@gmail.com

Eric

I’m thinking you could just adjust your carb intake to make sure it’s during and after your training sessions, and minimize at other times.

Sip a carb/protein drink during training, then eat your carbs after training (keeping to whole-grain to lower blood sugar impact).

But I’m not a doctor and you might want to seek the advice of a specialist.

Jason
Jason

I’m a big fan of eating right away after waking up and right before bed. Probably not the best thing, but not the worst – I love cereal. Usually something like granola or branflakes with 1% milk, half scoop of protein powder and a tablespoon of flax seed.

matthew townley
matthew townley

hey man just make sure you dont go over 30g of protein in a sitting your body can only digest so much protein at a time if you have to much its gonna be stored in a fatty place until further notice

matthew townley
matthew townley

Hey Eric and other readers 🙂 this is my usua day to day routine for training dieting etc ill wake up then ill sip a glass of water down..Then i will go down and do interval training which involves skipping,boxing bench press and plyrometric push ups(side to side jumping push ups off a brick set of 8 then straight after a set of 8 clap push ups) ill go that for about 40 minutes then i come up for: MEAL 1: 2 Scrammbled eggs and 2 pieces of fruit relax for about 15 mins then drink another glass of water (sipping) after 30 minutes break i go down and do a light job then hip escapes, jab then shoot,burpess with knee strike after each one,bear crawls,progressive lunges, and sledge hammer swings goes for about an hour- hour 15 minutes then i stretch down to loosen all muscles then go drink… Read more »

Eric

Dude it sounds like you’re doing a lot, do you do this everyday?

If so, it sounds like your work ethic is great – but with that work ethic, you want to follow a proper program as opposed to just do everything and anything.

The one problem I encounter over and over with fighters is that they have this, “if the workout is fucking hard, it’s good for me”

This is not true – workouts mean nothing if they’re not a part of an overall program.

I don’t mean to rant but with your work ethic, following my program, or any program that works for you will give you 10x the results.

matthew townley
matthew townley

Yeah man i train 6 days a week put a mix it up a bit somedays i put more plyrometrics in sometimes i put more cardio

Roberto
Roberto

I am guilty of that. I overtrained for my last fight. I was so nervous about the step up in competition that I trained too hard and peaked early. I felt weaker in my fight than I did two weeks prior!

Steve Preston

That’s funny Eric… My wife and I got done training last night and it was time for dinner.. We both agreed that we wanted breakfast for dinner, so we had scrambled eggs and protein pancakes… You don’t feel too bloated afterwards and it’s easy to get another protein meal in before bed.

Sometimes we go with our homemade eggmcmuffins… with double the egg…

Great post.

Joel

Fruits & Veggies – LOVE THEM. The problem is society at least in the US is atticted to JUNK!

Even though Mc Donald’s, Burger King and others offer healthy choices look at what most of the people order, a Bic Mac meal LARGE SIZE. Oh that’s right, they get a diet coke. HA

Great post Eric

JP

Corey Haney
Corey Haney

this is great Eric . My old Jitsu coach told me once ” If it comes in a bag , box or can don’t put in your body “. not so easy sometimes, but don’t give up. thanks for all you do . ” go nuts “.

Jeff
Jeff

A buddy of mine always says,”It’s easy to understand food package labels… if it has a label, that means don’t eat it.”

Jordan
Jordan

I get what he is trying to say here but I eat plenty of high quality whole foods that come in bags/boxes/cans. My 8 whole grain cereal, oat bran and spinach all come in bags and my tuna comes in a can. The key point is that if the product contains additives to increase the shelf-life then you should probably steer clear of it.

Chris
Chris

Eric,

I am a vegetarian and as such i obviously cant eat sausage or any other meat. I’m curious as to what would be an effective substitute for the meats you use in your meals.

Eric

I’m not too familiar with the vegetarian side of nutrition, but luckily for you, my buddy Craig just emailed me about these free veggie meal plans they’re giving away: Free Veggie Meal Plans.

Joe M.
Joe M.

Eric,

I use to have trouble eating breakfast in the morning because I just wasn’t hungry so I started going for a short run when I wake up then I get ready for work then I eat.

Meal 1
3 whole eggs
Whole Wheat toast
16oz Milk

Meal 2
Protein Shake
Fruit

Meal 3
Chicken
Brown Rice
Broccoli

Meal 4
Protein Shake
Fruit

Meal 5
Salmon
Baked Potato
Spinach

Meal 6
Yogurt or Cottage Cheese
Milk

The only reason I put in protein shakes for a few meal is I find it a fast and easy way to get some good nutrition and helps me stick with getting in 6 meals a day. Also this isnt what i eat everyday but just an example.

Any Suggestions I would love to hear them.

Eric

It depends… what’s your current goal?

Joe M.
Joe M.

My Goal is Strength and conditioning but i would also like to put on some weight. I’m currently 140lbs and i fight at 145lbs weight class but most people in my weight class drop down to it. I also would like to put some more meat on my bones just to be a little bigger but i still want to keep my cardio up. I’v been told it’s crazy to try to put on weight and do cardio at the same time but that’s from more body builder types then it is MMA.

Eric

Hey man if you’re trying to put on weight, here’s what’s coming to my mind: 1) You need to be in a calorie surplus – so any exercise you do takes away from that. It’s not crazy to do cardio and try to gain muscle at the same time, but you do have to eat a SHITLOAD of food. 2) If you want to fight at 145 lbs, you should weigh at least 150 lbs, but I’d be happier if you cut from 155 lbs, because that’s what some of the guys will be weighing, and 10 lbs does make a difference, especially if he’s 10 lbs heavier and stronger. 3) So if you keep training MMA, doing cardio, and weight lifting, I would recommend you eat fattier cuts of meat as opposed to all this lean stuff, and more carbs like pasta and stuff like that. Sure, you’ll put… Read more »

Roberto
Roberto

I agree with Eric on the fattier foods for training. I cut from 170lbs to 155lbs. I just cut back on my carbs a bit and eat a little leaner about 3 weeks out from a fight. You need those fats and carbs to train hard! Eric what do you know about FAT loading as opposed to CARB loading? Ive been taking in about 4oz-6oz of olive oil per day and it seems to be helping me control my muscle loss during hard training for a fight.

Eric

Roberto,

I’ve never studied FAT loading before, but why would you want to? Your body has an unlimited capcity for fat storage, meaning you’ll never run out of fat for fuel. You’ll die long before that happens. So I don’t see the benefit for fat loading.

Rick C.
Rick C.

I like to start the day with Fiber One (the 51% fiber one) with Super Skim milk. Workout for lunch then have a salad and a apple, then some kind of chicken and salad for supper. This allowed me to drop 60lbs. Of course there were variations to the salads.

Randy G.
Randy G.

i tend not to like eggs at all so i try to cook 1/2 cup brown rice(more fiber and grainy carbs, less processed and bleached) then i throw in 3-4 egg whites and 1 whole egg. sounds like alot and it is alot when u add up everything i was eating. a large breakfast and 8 other very small meals always left me hungry, but i was filled with energy. believe it or not, i got the diet from a body building mag a few years ago, 3500 calories a day 5 days a week with 2 days around 1200. i love how i feel and i lost fat while gaining muscle, plus i sleep much better then i used to which makes me ready for each day. starving oneself isnt the key to losing weight, its actually eating the right foods frequently that will help u lose extra pounds.… Read more »

Eric

YES – starving yourself is a sure fire way to REGAIN any lost weight…

chad
chad

What kind of sausage is that and do you have salad dressing on that lettuce?

Eric

Normal, plain pork sausage. This one has no nitrates, preservatives or other stuff dreamed up in a lab.

Just find a good butcher, buy fresh sausages, and you’re good to go.

Yes – there is dressing on there. It’s actually Hemp oil based dressing (honey mustard flavour).

Hemp oil gives me some omega-3s, which aren’t found in normal, everyday foods, so it’s great.

Plus in this one (Ruth’s brand – she has tons of hemp products, I think she’s a big stoner) there are no sugars, preservatives, or chemicals.

Can you catch the theme here? 🙂

Paul H
Paul H

Any adavantage to using hemp oil instead of olive oil, or is that just for variety?

Phil
Phil

Hi Eric, im a little surprised you had fried egg, i thought anything fried was no good, would it not have been better to have scrambled or poached egg?

Eric

Fried eggs are bad? That thinking comes from the cereal and dairy industry from back in the 80’s.

I fried this bad boy (omega-3) in olive oil at a med-low temperature so the olive oil didn’t smoke.

You get protein in the white, a whack load of nutrients in the yolk, and some good omega-3s.

The use of olive oil helps me get healthy monounsaturated fats into my diet. A great thing for anyone who doesn’t like the idea of a heart attack.

The low-fat = health and happiness dogma ended a few years ago and continually gets proven stupid everyday.

Phil
Phil

Alright cheers for that

chad leonhardt
chad leonhardt

That’s what i’m talking about!! Thank you !!

Al S
Al S

You used three words that will change my way of thinking about healthy food for the rest of my life: IT’S JUST FOOD! I will be honest, I do not like the taste of fruits and veggies. This is a poor excuse I know, but I never thought about healthy food like that until you said those 3 magical words.

Of course we need to eat real food, and I love your idea about “flipping around” the way normal people eat. Good stuff and Thank You for changing my perspective on healthy food!

Eric

Cool. 🙂