Combat Sports Nutrition---Starting Your Day Off Right With An Anabolic Breakfast

Combat Sports Nutrition---Starting Your Day Off Right With An Anabolic Breakfast

By Mark Grove 

This is a repost guys. Thought I'd put this back up. So many of us including me became big UFC fans. Not because of the fights,but because you can learn about their training regimen and nutrition that you can put into yours, even if you're not a UFC fighter. I'm not kidding. If you're a bodybuilder you can use their techniques to even refine bodyparts when lifting. But the nutrition end of the game and how they train for grappling,boxing and kicking shows you what really goes into their beyond tough training regimen. The fights to me are the icing on the cake. Not the most important thing. Most of you couldn't handle what they do,or take the pain involved. Nor would I want to endure what they do. But I take good care of my body,and you better. Whether you're 18 or 80. 

But I can at least show you a nutrition tip to help you get your day started right. 

Bodybuilding,mixed martial arts,wrestling and different types of martial arts require an inordinate amount of physical stamina, and toughness. Along with that the determination physically to win. But without the addition of solid nutrition beyond what the average person requires,you tend to be physically sore more often,feeling sick even, and atrophied muscle that doesn't burn calories or blowtorch body fat like the pro combat sports participant you are.

Nutrition and eating properly is more than half the game in combat sports and training. Ever watch a UFC show where it shows what they eat daily. That is what you should be eating. What I'm going to do is show you a recipe to get your body starting off like a “blast furnace” to burn calories and get the anabolic trigger in your muscles and organs started the right way.



I'm going to keep this simple for out purposes here. There are certain foods that are more anabolic than others. Foods such as plain oatmeal,eggs,lean beef and certain types of vegetables. These foods stimulate the pituitary gland and secrete certain types of hormones and travel to the testes to produce more testosterone and muscle building cells.



Okay here is the breakfast to blast off your day with!



This is how I start everyday even if I don't feel like eating breakfast. To me every meal is important, not just brekkie.



4 eggs—use 3 whole eggs and take the yolk out of the fourth

Dice up some onions and cucumber and add some spices like black pepper or cayenne pepper
Mix all this in a plastic bowl and microwave for 2 or 3 minutes. I have a crappy microwave and it takes that long.

Now, toast two slices of 100% whole wheat toast. Just have the toast plain. No butter, no peanut butter either.
Or you can go the non-flour bread way. If you have gluten issues you can always go the non-flour bread way.
I was just watching Big Ron Partlow from Mutant Nutrition talk about it,and the name of the non-flour bread escapes me. 



Have a small piece of fruit like a banana,apple or peach, for some extra fiber,vitamins and minerals



This is a small meal and well worth it to get the anabolic drive going in your body.



The eggs you'll want to either cook them in the microwave or with a pan on the stove top. Up to you. You may like them a little runny or harder like me. You may think having 3 yolks is excessive, but you need the extra cholesterol and saturated fat in the morning. Especially if you train hard daily. The fat also acts as an energy source for workouts and daily physical activity.



I'll have more comprehensive meals in future recipe articles for you guys and gals who include sports supplements we love so much.



Nutritional Value of Meal:



I wouldn't worry too much about calories, but always make sure protein is always a part of your meals. And don't have more fat than protein. We want to recover from workouts,retain and grow muscle, and stay healthy. Especially for you combat sports lads.



Eggs—The eggs I use are normal size and are 70 calories each with 6 grams of protein and 6 grams fat
For 4 eggs that is 24 grams protein and 18 grams of fat. Remember, one yolk is taken out. You have the added onions and cucumber which are raw foods and very little trace amounts of any fat,protein or calories.



Toast—2 slices dempsters whole wheat bread has 180 calories,3 grams of fat and 6 grams protein. And has 32 grams of carbohyhrates.



One piece of fruit. A small one. I like bananas frankly. They have approximately 110 calories and 30 grams of carbs. They also have 1 gram of protein.



So, you'll have approximately 550 to 600 calories in your breakfast. 21 grams of fat. As well you will have between 60 and grams of carbs and 31 grams of protein.



I think this is a simple way to start the day. Even make it at night so all you have to do is slide the eggs into the microwave and toast your bread. Or make it before you go to work. Sometimes I'm smart.



Hope you use this meal to help your combat sports ambitions. Got get em!

Kali Muscle Hypy Clean Food Meal

I love good old Kali Muscle!

He comes out with no nonsense meals and straight talk on eating clean and working out.

This is one of the best meals you can eat in this video from the cut beast Kali.

Organic Chicken,Rice and some good old spices to add a bit of flavor.

If you feel the need to add some veggies to the mix,do it. But if you have issues with gas regarding
veggie intake,just go with the chicken and rice. Kali shows you exactly how to prepare this great bodybuilding meal. You can learn a lot from Kali and his expertise on bodybuilding and eating properly.

Thanks man!

Just click the link below to learn from good old Kali Hollywood Hustle Muscle!

https://youtu.be/LmmQJOrurP4

The Best Bodybuilding Food To Eat Besides Protein

What's one of the best foods to eat for breakfast or at any time of the day?

Basic oatmeal is that food. It's cheap,no garbage in it,is a whole grain with 3 grams of fiber per serving--and the carbs release slowly into the body for needed energy during the day.

What's better than that?

For those of you worried about insulin sensitivity: Don't.

It won't give you a whack spike of an insulin spike like a high sugar type product. it's from the earth and a whole whack of garbage is not added to it Where can you get a good deal on oatmeal? Go to Walmart. I'm not kidding. I bought 5 2 pound bags for 10 bucks. That's 2 bucks a pop. For basic oatmeal.

You want to save money on everyday foods or items and not have to go to places like Costco? Sure ya' do. Just go to Walmart and buy bags of oatmeal in bulk. You'll save money period. And you get more
for your money,and it's healthy.  You're using a nutritious food to get healthy--and that's a better return
than you'll ever get on an investment like a mutual fund or stock.
. 

But start with oatmeal. It's a great food to eat for breakfast. Just plain oats in it. 

Bodybuilders Low Fat Chili Recipe From Frank McGrath That Kicks Ass!

Thanks to Frank McGrath over at Animal for putting up this great bodybuilder's chili recipe.


Frank goes though everything you need for this phenomenal chili,including the bloody kitchen sink,and extra chili powder to boot.

Frank's uses a different lower fat meat than beef,but you can use beef,chicken or pork.

It's fun to make this chili,even for clean eating bodybuilders out there.

Make lots and save some for your buddies too. Just click the link below guys to grab this
great bodybuilder chili recipe.

https://youtu.be/xGB9q8xWOJA

Thanks Frank.

To find top  quality supplements that Frank uses from Animal,just click the link below as well
after you watch his great chili recipe,and have taken notes to make your own great bodybuilder
chili recipe. Giverrr!!

 http://www.animalpak.com

Frank McGrath "How To Get Big On A Budget With Only $50 Smackers!

This is a great no nonsense video from competitive bodybuilder Frank McGrath on how to get big on a budget with only 50 bucks in a week.

This is the best way to get big in a hurry. And yes you still have to work out and include extra meals.

Even though I'm in my 50's, I want to try this big on a budget way of buying food. Especially red meat and carbs. You can definitely buy these things on sale. And even get a few goodies on the side
like a great dessert while you're still eating to get big,and working out like crazy!

Just watch Frank at Marazzo's in Trenton New Jersey goin' to town buying foods to Get Big On A Budget!

Just follow Frank's instruction's to get big.

The Perfect Broke Bodybuilders Meal If You Can't Afford Lean Beef,Pork or Chicken

Lets face it guys, no matter where you shop for groceries these days buying lean meats is damn
expensive. Especially if you don't make much money,and are trying to pay rent,for a vehicle
or just trying to get enough protein and nutritious foods that will help you grow bigger as
a dedicated bodybuilder.

Before I go into what the meal is about,here's what I suggest...

Since if you live in California if you're a bodybuilder who wants to get bigger,and have to pay
a friggin' fortune for food,rent and other essentials---start a sub account to strictly pay for
food. Especially lean meat and protein powder.

Figure out what you pay on the average per month for food;including lean meat and protein
powder. Then take that money out of your account that your cash from working a job goes to.

That way that money is already in there and you can spend it guilt free,so to speak.

It just works better that way.

But for our purposes here I'm going to give you a meal I cooked up with leftovers and is
high in protein,cruciferous or fiber loaded veggies and needed carbs.

Even if you can easily afford to pay for lean meats to add to this meal your body can only
take so much lean beef and pork especially. Those are more saturated fat dense proteins
you don't want every meal. The good old heart can only handle so much in the way of                    lean meats even
though they are vital in building solid muscle.

So,here's my high protein--no meat meal. It tastes great as well.

You can switch things up and choose different foods to include in this meal to your liking.


Ingredients: Kidney Beans--1 Cup
                    White Rice--Half Cup
                     Stewed Tomatoes: A third to half a can
                     Onions: 1 Cup and diced
                     Pasta Sauce: 3 tablespoons
                     Spices: Black Pepper,Salt,Oregano or any spice you like

3 whole eggs cooked sunny side up to have on the side.

2 pieces of whole wheat toast dry.

That's the meal. Loaded with protein,carbs and plenty of fat from the whole eggs. Eggs are
loaded with protein,good fats and cholesterol that the body uses effectively. Don't throw
away the yolks.

This meal is perfect if you don't make much money. You can even make a stew out of it
and make it in a crock pot,and make enough meals for a number of days.

You'll get about 40 grams of protein from this meal. The carbs are approximately 90 grams.
Don't quote me on that. Could be more or less. I know it seems a bit high in carbs,but you need
high quality carbs from the beans and rice to fuel your workouts. And the fats from the eggs
will act as an energy source as well if used right for workouts and daily activities.

The fat is about 20 grams. Plenty of fat,and not too much.

You can make this up any way you choose. I include other veggies in it like cauliflower
and broccoli. You could also buy cheap cans of tuna to add to the beans and nix the eggs.

And as a good fat source use two teaspoons of peanut butter and mix it in with the beans,                rice and veggies. You may or may not like that taste,but I know I do. Plenty of protein man!

You can do this up so many ways.

All without having to buy expensive beef or pork.

Tell me what you think. 

Broke Bodybuilder Meals That Work---And Won't Break The Bank

Eating right to build muscle as a bodybuilder is tough, and is not cheap.

How can you eat right and take in enough carbs,protein and other nutrients to build
muscle,burn body fat and keep you healthy?

Most bodybuilders seem to think they need protein powder,vitamins,pre-workouts
and other supplements.

If you eat the right food and enough,you don't need supplements.

Real Food will be the key to build solid muscle. Nothing else.

You may not like some of my choices food wise. The only reason being that if you have very
limited resources financially, you're rather constrained in the types of food you eat.

Meaning, you can't spend a boatload on steak,expensive fish or going out to restaurants
constantly.

Okay for breakfast you can have whole eggs and plain oatmeal. For flavoring to your
oatmeal just add cinnamon, and dice up some fruit like an apple.

And you can't afford egg whites on this budget so opt to eat whole eggs instead.
They won't hurt you and you'll get more nutrients including the fat and needed
cholesterol. Have 3 whole eggs at the least.

You can scramble em,sunny side up or just fry them. Or whip em' up and
put them in a plastic bowl and nuke em.' Especially if time is limited.

Buy eggs in bulk if you can at Costco. Walmart is also good these days for buying
food in bulk.

For lunch have tuna and dice up some onions and include a dollop of mayo for some fat.                    It won't kill you either. Add some black pepper and mustard. And toast up three pieces                     of whole wheat bread. As well you can buy a huge bag of white rice and cook that up.

Have one or two cups of rice. You'll have to have 2 if you're a hard gainer.

If you buy a boatload of white rice it will cost you next to nothing. Plus, it's a great
carb for either after workouts or before.

Or what I do in my second meal usually is have oatmeal and a can of tuna.
I buy veggies like radishes and cucumbers and cut them up and have them
with this meal.

Here's what I suggest for Supper: Especially if you don't have much money
for lean beef,lean cuts of pork or chicken.

Chicken is actually expensive so opt to buy lean pork. Buy them in steaks or
even a Center Cut Pork roast which will last you a number of days.

Here's what to do as far as veggies go for supper. Buy canned beans. Not the
brown beans which are loaded with sugar. Buy canned kidney beans,Navy beans
and black beans which are tasty when you add spices and have only 1 gram of
sugar per serving,and usually 12 to 15 grams of protein per half can, or a cup.

They're loaded with fiber and other essential vitamins and minerals.

You can add either rice or whole wheat toast to this meal as well.

You can literally make a stew out of it.

Oh, almost forgot the lean beef you can sautee' in a frying pan until well done,and
add to your beans. One thing to buy though is a scale to measure size of your
food. Especially high fat meat.

You can even forgo the meat and have 3 whole eggs on the side. You'll get boatloads
of protein.

Since I workout late at night I have my last meal after midnight. I always have
oatmeal and add some box cereal like Corn Flakes,Shreddies or even Kellogg's
Mini Wheats. Have some cottage cheese on the side.

Believe it or not you don't need boatloads of protein. Carbs are more important for
growth and recovery purposes along with working out and being committed to a
solid diet.

4 or 5 meals at most a day is what you require. And it won't cost you a bundle if
you're smart with your food purchases.

I only eat 4 meals. But yes, if you want to be big you have to eat more. No
choice there.

Always look for meat specials,buy veggies,oatmeal and rice in bulk to save money
and buy tuna in bulk as well. Here in Canada I go to Walmart here in my town,and it
costs 98 cents per can.

If you have to, buy powdered milk in bulk and add water to it along with powdered
chocolate drink mix. Have 2 cups in your oatmeal and Shreddies.

I love Honey Shreddies.

You can buy all these foods at Costco or Walmart for a cheap price,and feed yourself
well, even though you're a bodybuilder without much in the bank.

You don't need protein powder or other supplements.

Get started today on building a great body on a budget the right way.

These are broke bodybuilder meals that work period.

If you require any help with this just email me.

mdgrove@inbox.com 

Kali Muscle---Eating Clean Meals

                                                                                                                                                                 Kail Huscle Muscle--With his Hyphy Clean Meals Built To Build Swole Muscle!!

Kali Muscle knows his stuff in the game of eating right to get big ass muscle that's cut
from eating and training right. And this video is no different from the man.

Kali even shows you exactly how to prepare an organic chicken with rice and spices.

Kali even talks about the need for sodium in the diet to balloon up like crazy and start
the foundation you need for solid muscle.

Kali has fun in his videos,and teaches you how to eat properly.

I'll have more of Kali's meals in later videos. If I can I'll do an interview with him.
That way you'll have more nutrition and training knowledge from Kali.

To order Kali's Hyphy Mud just head on over to: www.hyphymud.com

Hyphy Mud---The Ultimate Pre-Workout To Get Your Crazy Ass Training On Like A Freak!!

No I don't make any money from it.

Sorry guys,but the video from Youtube had Kali's voice super high and fast.
If you can handle his voice being that way,which was not like that when I saw
it on Youtube,the rest of the video is fine. No issues.

I'll put a link instead to the video later. Gotta run to work guys. 

Bodybuilding Gurus Doug Brignole And Ric Drasin Talk On Training Properly,Medication And Staying Motiivated To Workout Like A Freak!

I love it when Ric and Doug get together and talk bodybuilding. You want to learn from great pros of bodybuilding,nutrition and supplements,these are the guys. So subscribe to both Ric Drasin and Doug Brignole's sites. And they have fun talking shop.  

Charles Poloquin Talks About Meat And Nuts Being A Great Nutritious Breakfast

Hey everyone,

Mark Grove here. I came across an interesting video from one of the best strength trainers and nutritional consultants period. I'd consider him a guru of the sport.

In this short but important video;Charles talks about the need more for fat and protein and low glycemic carbs. Not refined carbs like even bread or fruit.

Obviously we shoulod be eating real food that's close to nature,and where poliquin is going with all this is to eat meat with no carbs and natural fats. He even talks about the need for salt in our diet.

You want to learn how to really eat properly? Charles Poliquin is the man.

www

Dymatize Elite XT Nutrateric Protein Powder Review

I bought a 1.81 Kilogram tub of this particular Dymatize protein powder,a little over a week ago at my favorite supplement store here in London,Ontario:Spartan Nutrition.

I wasn't sure how I was going to talk about this protein.The flavor is Rich Vanilla. First of all it was very bland taste wise. Not totally offensive,but definitely not a rich vanilla taste. I have good taste buds,and this was not great tasting protein.

By the way,this is the Extended Release Protein Maxtrix version of Dymatize Elite Nutrateric
Protein. That's a mouthful.

Okay,here are the ingredients:The main ingredient is Whey Protein Concentrate,and stupid me because I didn't look at the ingredient list first---the second ingredient is Soy protein isolate.
I could literally taste the pasty like bean texture of that soy protein isolate.

The next ingredient is milk protein isolate then egg albumin and whey protein isolate and
micellar--or what's know as casein protein.There is also L-Leucine in it,which helps in the  prevention of muscle breakdown and helps in the uptake of insulin to push protein and                carbs into muscle cells.

 I'm not sure why Soy was the second ingredient other than to save money in the making of this Dymatize protein powder.

Other than what I didn't like about it,it has good mixability. I basically bought it for 2 reasons.
Dumb reasons. The name Dymatize,and the price.

http://www.dymatize.com/store/proteins/Elite-XT

Even when I just dumped it on my oatmeal as is,without mixing it in a blender---it mixed in well.

I do have other issues with this product because of the ingredients in it,and the nutritional value.

Okay here it is.

Fat--1.5 G
Saturated Fat--0 G
Transfat--0 G

Cholesterol--20 G

Sodium--220 MG---This seems rather high

Potassium--290 MG

Carbohydrates---8 G

Sugar--4 G--this seems high as well

Protein--21 G---a little low

As far as the amino acid---or what's know as the building blocks of protein profile it's quite comprehensive and actually quite good. I'm not going to go into it.

I'll give you a link here to this product if you so choose to buy it. it's not totally bad.

If you don't like soy protein,you won't like the taste of this particular Dymatize product.

I won't recommend this product for any bodybuilder who really cares about getting
a top notch protein powder.

I would recommend a protein who's first and second ingredient's are whey protein
and whey isolate or egg protein, if you're a bodybuilder who cares about protein
powder quality.

http://www.dymatize.com/store/proteins/Elite-XT

Rich Piana and Ric Drasin Talk About Why Real Food Is Better For You--and Some Insight On The Supplement Industry

This is a great interview with Rich Piana and Ric Drasin. Both well known California bodybuilders.    Ric is from the days of Arnold back in the late 60's and 70's. In this interview they talk about    today's craze with pre-workout supplements,the marketing and viability of supplements---and yes,why real food is your best bet for gains and overall great health.

Yes,supplements have their place,but do you know if what it says on the container is what is in the
supplement?

Both Rich and Ric are a treasure trove of bodybuilding training,nutrition and supplement    knowledge you get no where else.  They both have great following's on YouTube,and                      you'll learn a lot if you apply their know how.

Thanks Guys.

Arnold Schwarzenegger On Protein Needs Daily---And Some Protein Tips From The Master Himself

Some very simple nutrition tips from the greatest Mr. Olympia Champion Arnold.

I was hoping he'd go more in depth on protein and nutrition needs,but this short video gives you
a primer on what to eat if you're a hard training bodybuilder. Yes,Arnold consumed protein shakes
back when he was coming up as  a competitive bodybuilder.

So get out your trusty pen and take some notes from Arnold.

Much success!

Tim Muriello Fitness And Supplement Expert Gives Out The Real Dope On Protein Needs---What Kinds Especially

Protein,how much do you really need,what kinds and how much per meal?

For a lot of you out there it's a pain in the ass;but if you really hone down and

work at consuming the amount of protein you require at each meal,and daily,

along with training you'll see results very few get.

Florida based training and supplement expert Tim Muriello was kind enough

to answer a few questions on this important subject,and give me the skinny

on what kind of protein you require specifically,not just how much.

Tim has been in the fitness and nutrition industry for lets just say,a lot of years.

He's a well known trainer,supplement expert extraordinaire for the well known

online store:www.illpumpyouup.com and a Youtube sensation.

Mr. Muriello is also a trainer—certified one at that---and if you just follow

him on Youtube,what you'll learn runs the gamut from,what to eat,what not

to eat,and even how to eat when you're dead ass broke as a bodybuilder and

have no money for even protein powder.

As well, I'm going to leave you Tim's Youtube channel and his personal site

which he offers his personal training services both in person and by phone

as well.

For a lot of us it's tough to consume a lot of protein daily,but if you study what

Tim says, and actually take action on what he says,you'll do good!

So many of you want to know how much protein,what kinds,how often—and

how much is too much. Well, if you're having kidney issues,that's one sign.

Do bodybuilders and athletes really need to consume 1 gram of protein
for every pound of body weight---if you workout daily?

Yes it is a really good rule of thumb. You can fat from too much. You need 1 gram per pound and should only count complete proteins that build and maintain muscle. You have the option to lower protein on days carbs are very high.

As I said to you I don't--but my protein at each meal averages out at between 30 and 35 per meal. What I mean is,I don't have a gram of protein for every pound of bodyweight.

Last question--which proteins are best not just for growth,but recovery purposes Tim?

 Whey or fish are mandatory for growth after workouts. Micellar and egg albumen are optional for other times. Pure beef, not powder, is great for recovery. It is slow and more anabolic than chicken I feel.

 

tmpersonaltraining.blogspot.com/

https://www.youtube.com/user/IllPumpYouUpcom

Mutant Whey Breakfast That Tastes Good And Is Good For You!

Val Mosca shows you a great Mutant Whey meal without any water or milk,and using food that you wouldn't normally in a post or pre-workout shake.

First of all you'll need a blender,plain oatmeal,egg whites and fruit.

I've already said too much. This is a great way to get in needed protein and nutrients when you get up.

You'll have eaten better than the majority of people out there.

Oh yeah,you'll want some cinnamon and sugar-free syrup in this power breakfast to add for taste.

Yes, it'll take a bit of work,but well worth it for you hard working weight trainers,bodybuilders and athletes.

I'll be including a number of great nutrition videos from the guys at Mutant.

Get workin' on this Mutant Whey breakfast.

Oh, get over to Mutant today.
https://iammutant.com/

Protein---How Much Do You Need As A Bodybuilder Daily---And What Ones Are Best For Great Results

Tim Muriello gives you the skinny on how much protein you need,when to take it,and what types of protein to take for breakfast,post-workout,and the most important of all---before bed!! That's when your body is going into recovery mode the most,and even why you need good sleep as well.

There is a great whey protein concentrate that i buy personally,and use every single day. It's from Canadian Protein. I buy the 25 LB box of it,and by buying in bulk I save huggge!

Would you rather pay about 214.00 bucks versus 275.00 to over 300 bucks,and get a great product to boot!!! I know I would.

In my next article I'll go into detail on how much protein I use,and which ones. And I don't take in as much protein as you think, even though I workout like a madman daily.

Here's the link to Canadian Protein and it takes you right to the site to buy.

Yes, I sell their protein---and if you buy a 25 LBER and save cash, I get a small commission.

I'm not going to lie to you like most people online. I write honest,educational articles on bodybuilding meals that work for health and training purposes,and to to help you recover properly and have a zest for life most do not have.


Here's the link to Canadian Protein. You can use a credit card or Paypal to buy Whey Protein from Canadian Protein.

http://canadianprotein.refr.cc/4V448DD

Tim Muriello--Teaches You How To Eat After A Workout---So You See Incredible Results!

Tim Muriello from www.illpumpyouup.com gives you the skinny on the top supp's to take pre-post and during your hard training sessions.

It's not just about a solid pre-workout and shake afterwards. hell no!

It's important to feed yourself with solid supp's and real food before and after workouts guys.

Head on over to Tim's site www.illpumpyouup.com to learn more to create the kind of health and great body you know comes from doing what ever it takes.

Much success in the gym guys.

Combat Sports Nutrition---Starting Your Day Off Right With An Anabolic Breakfast

Combat Sports Nutrition---Starting Your Day Off Right With An Anabolic Breakfast

Combat sports such as boxing,mixed martial arts,wrestling and different types of martial arts require an inordinate amount of physical stamina, and toughness. Along with that the determination physically to win. But without the addition of solid nutrition beyond what the average person requires,you tend to be physically sore more often,feeling sick even, and atrophied muscle that doesn't burn calories or blowtorch body fat like the pro combat sports participant you are.

Nutrition and eating properly is more than half the game in combat sports and training. Ever watch a UFC show where it shows what they eat daily. That is what you should be eating. What I'm going to do is show you a recipe to get your body starting off like a “blast furnace” to burn calories and get the anabolic trigger in your muscles and organs started the right way.



I'm going to keep this simple for out purposes here. There are certain foods that are more anabolic than others. Foods such as plain oatmeal,eggs,lean beef and certain types of vegetables. These foods stimulate the pituitary gland and secrete certain types of hormones and travel to the testes to produce more testosterone and muscle building cells.



Okay here is the breakfast to blast off your day with!



This is how I start everyday even if I don't feel like eating breakfast. To me every meal is important, not just brekkie.



4 eggs—use 3 whole eggs and take the yolk out of the fourth
Dice up some onions and cucumber and add some spices like black pepper or cayenne pepper
Mix all this in a plastic bowl and microwave for 2 or 3 minutes. I have a crappy microwave and it takes that long.

Now, toast two slices of 100% whole wheat toast. Just have the toast plain. No butter, no peanut butter either.



Have a small piece of fruit like a banana,apple or peach, for some extra fiber,vitamins and minerals



This is a small meal and well worth it to get the anabolic drive going in your body.



The eggs you'll want to either cook them in the microwave or with a pan on the stove top. Up to you. You may like them a little runny or harder like me. You may think having 3 yolks is excessive, but you need the extra cholesterol and saturated fat in the morning. Especially if you train hard daily. The fat also acts as an energy source for workouts and daily physical activity.



I'll have more comprehensive meals in future recipe articles for you guys and gals who include sports supplements we love so much.



Nutritional Value of Meal:



I wouldn't worry too much about calories, but always make sure protein is always a part of your meals. And don't have more fat than protein. We want to recover from workouts,retain and grow muscle, and stay healthy. Especially for you combat sports lads.



Eggs—The eggs I use are normal size and are 70 calories each with 6 grams of protein and 6 grams fat
For 4 eggs that is 24 grams protein and 18 grams of fat. Remember, one yolk is taken out. You have the added onions and cucumber which are raw foods and very little trace amounts of any fat,protein or calories.



Toast—2 slices dempsters whole wheat bread has 180 calories,3 grams of fat and 6 grams protein. And has 32 grams of carbohyhrates.



One piece of fruit. A small one. I like bananas frankly. They have approximately 110 calories and 30 grams of carbs. They also have 1 gram of protein.



So, you'll have approximately 550 to 600 calories in your breakfast. 21 grams of fat. As well you will have between 60 and grams of carbs and 31 grams of protein.



I think this is a simple way to start the day. Even make it at night so all you have to do is slide the eggs into the microwave and toast your bread. Or make it before you go to work. Sometimes I'm smart.



Hope you use this meal to help your combat sports ambitions. Got get em!