[jsp0785]

Every morning i wake up and just before shower i take in 1.5grams of yellow gold. when i get out and get dressed usually about a half hour later i mix up this breakfast shake. I don't know if i should be taking in that many calories all at once or not. it's consists of...

1 cup oats
2tbs peanut butter
2 scoops ON whey protein
2 cups milk(sometimes skim, sometimes whole)
1 banana

[Resolve]

Looks fine. Breakfast usually should be your biggest meal of the day, so this should be fine, provided you are trying to gain weight.

If I were to change anything, I would replace the banana with berries, but that is hardly crucial. If you'd rather stick with the banana, you'll be fine.

[jsp0785]

Originally Posted by Resolve

Looks fine. Breakfast usually should be your biggest meal of the day, so this should be fine, provided you are trying to gain weight.

If I were to change anything, I would replace the banana with berries, but that is hardly crucial. If you'd rather stick with the banana, you'll be fine.

That's just what I usually have around the house. Why berries over banana?

[Resolve]

edit: BERRIES ARE higher in fiber, lower glycemically, higher antioxidant content and more beneficial phytonutrients (fights cancer, aids in brain function, all kinds of crap).

bananas really only got their potassium going for them, and that isn't even that high - green veggies are a better source, as are almonds. and they're a clone, but that's really neither here nor there and hasn't been proven to have an effect on their content.

that being said, they are still a decent fruit, and they're cheap and convenient.

[jsp0785]

Originally Posted by Resolve

edit: BERRIES ARE higher in fiber, lower glycemically, higher antioxidant content and more beneficial phytonutrients (fights cancer, aids in brain function, all kinds of crap).

bananas really only got their potassium going for them, and that isn't even that high - green veggies are a better source, as are almonds. and they're a clone, but that's really neither here nor there and hasn't been proven to have an effect on their content.

that being said, they are still a decent fruit, and they're cheap and convenient.

alright. i'll probably stick with the banana cause my potassium intake is always pretty low anyway and i get too much fiber as it is. thanks for the info

[conwict]

I've had success in the past with similar shakes. My stand-by for breakfast all last year was 1 cup quick oats, 3 scoops metabolic drive (overpriced whey/casein blend), mixed- or blue- berries, banana, and olive oil for +/- 1000 cal. Breakfast should ideally be the biggest meal, or be the same size as the solid food post-workout meal, in my experience.

You may get better results with more carbs/protein and less fat, but the fat is easy calories and provides longer satiety when combined with the carbs. John Berardi, a well-respected nutritionist, says to generally avoid combining large amounts of fats and carbohydrates, but if you up the fiber content you will run into less trouble.

The only real thing I would change is to use a higher-quality casein blend, like milk protein isolate. It can be had for $7/pound on trueprotein, and there are a lot of people who have 5% off codes available on here. I give that site two thumbs up for sure.

Hope that helped.

Edit: Fish oil is a great idea at breakfast. I find morning and night dosing effective and easy. I recommend Carlson's cod liver or similar, 1-2tsp 2x per day. Lemon flavor, high dose, best deal, liquid, just don't put it IN the shake.

Currently I'm consuming whey protein isolate before a solid food breakfast, but you may not have the time, and shakes are very convenient.

[jsp0785]

Originally Posted by conwict

I've had success in the past with similar shakes. My stand-by for breakfast all last year was 1 cup quick oats, 3 scoops metabolic drive (overpriced whey/casein blend), mixed- or blue- berries, banana, and olive oil for +/- 1000 cal. Breakfast should ideally be the biggest meal, or be the same size as the solid food post-workout meal, in my experience.

You may get better results with more carbs/protein and less fat, but the fat is easy calories and provides longer satiety when combined with the carbs. John Berardi, a well-respected nutritionist, says to generally avoid combining large amounts of fats and carbohydrates, but if you up the fiber content you will run into less trouble.

The only real thing I would change is to use a higher-quality casein blend, like milk protein isolate. It can be had for $7/pound on trueprotein, and there are a lot of people who have 5% off codes available on here. I give that site two thumbs up for sure.

Hope that helped.

Edit: Fish oil is a great idea at breakfast. I find morning and night dosing effective and easy. I recommend Carlson's cod liver or similar, 1-2tsp 2x per day. Lemon flavor, high dose, best deal, liquid, just don't put it IN the shake.

Currently I'm consuming whey protein isolate before a solid food breakfast, but you may not have the time, and shakes are very convenient.

i take fish oil 3 times a day and the fat i'm getting is good fat from the peanut butter. i've been wanting to use casein because i don't think i'd even absorb 50g of isolate all at once along with the peanut butter and oat protein. just been to lazy to look. i'll take a look at that site and see what they offer. thanks

[conwict]

Originally Posted by jsp0785

i take fish oil 3 times a day and the fat i'm getting is good fat from the peanut butter. i've been wanting to use casein because i don't think i'd even absorb 50g of isolate all at once along with the peanut butter and oat protein. just been to lazy to look. i'll take a look at that site and see what they offer. thanks

I know peanut butter is a good fat (most fats other than trans are fine/have their place), just pointing out that some people strongly recommend limiting consumption of fat and carbs together.

Good luck.

PS, fats do slow down the WP isolate absorption

[planetfuzz]

If you're getting too much fiber try getting some bulk Maltodextrin. I like using oats and Maltodextrin so I can get tons of carbs but not tons of fiber.

Toss some raw eggs or egg whites in there and that shake is golden.

[conwict]

Best to skip the raw products based on my readings.

http://www.bodybuilding.com/fun/drryan28.htm
http://jn.nutrition.org/cgi/content/full/128/10/1716

[jsp0785]

Originally Posted by planetfuzz

If you're getting too much fiber try getting some bulk Maltodextrin. I like using oats and Maltodextrin so I can get tons of carbs but not tons of fiber.

Toss some raw eggs or egg whites in there and that shake is golden.

sounds good i'm gonna look for some casein protein and probably bump my yellow gold intake up to 2 grams before breakfast

[planetfuzz]

Originally Posted by conwict

Best to skip the raw products based on my readings.

http://www.bodybuilding.com/fun/drryan28.htm
http://jn.nutrition.org/cgi/content/full/128/10/1716

That's really unfortunate. I love putting raw eggs in my shake. I did some research and it seems that if a egg white is pasteurized (such as the break-free ones in cartons),specifically heat pasteurized it breaks the avidin bond. This company specializes in that. http://www.eggwhitesint.com/ Seems good. I just love putting egg yolks in my shakes too much. Tastes amazing and good source of calories. The whole egg protein from TP is good...just so pricey.

[malou]

sorry newbie here
when you guyz talk about olive oil is that tha regola olive oil from wali world
and why egg white and not tha whole egg
when trying to gain weight shoulda aim fo mo calories intake or proteins

[planetfuzz]

Originally Posted by malou

sorry newbie here
when you guyz talk about olive oil is that tha regola olive oil from wali world
and why egg white and not tha whole egg
when trying to gain weight shoulda aim fo mo calories intake or proteins

Just olive oil. Read the article. It explains that. Bodybuilding.com - Dr. David Ryan - Protein, The Most Up To Date Information.

[raginfcktard]

i do 1.5 cups oats and 3 scoops of ON ~90/90/13 ~825cals.

then 6 whole eggs and 1/2lb hashbrowns an hour later.

the ecto-only diet...eat poo phelps!!!!

[jsp0785]

Originally Posted by raginfcktard

i do 1.5 cups oats and 3 scoops of ON ~90/90/13 ~825cals.

then 6 whole eggs and 1/2lb hashbrowns an hour later.

the ecto-only diet...eat poo phelps!!!!

yea i can't eat that much... i saw somebody posting something about being car resistant and feeling really full and bloated after eating and i get that feeling alllll the time. i don't know if that's a real thing or not but who knows