Your Biggest Breakfast Mistakes 


For the most part, outside of a couple specific programs we all know that having breakfast is more to your advantage then it’s not. From setting the tempo of food portion control, to even just having more energy in the morning and through out the day  post breakfast.But, we have also been making a lot of mistakes when it comes to eating breakfast. Don’t worry it’s really okay. Nothing we can’t fix so step away from the frozen pancakes or that stale bagel from “Ak” at the corner store.


Starting the day with a caffeine kick can enhance focus, alertness and performance and even start the mobilization of body fat . but Too much sugar and creamer, however, increases the number of calories, and the added sugar set’s you up for an energy crash soon after. These sneaky calories will also have you gaining weight without even noticing. excess sugar and creamer is sure to derail you from your goal. Now I know this isn’t the best tasting,appealing , “sexy” way but try black coffee , remember #BlacklivesMatter, trust me or try limiting yourself to one sugar and one cream, or opt for sugar-free creamers.( that’s the #AllLivesMatters group) either way,you can be successful. 


most people still don’t get how ports to drinking water is,  think cause we were forced to drink it as kids and now being forced as adults we naturally just want to rebel and grab a juicy box-please put the box down…the number one issue with water and early mornings is that when we wake up we are often times dehydrated which will result in cotton mouth,dry skin , sleepiness , and even headaches . Start your day with 8-12 ounces of water upon waking—yes, even before you brush your teeth or checking your Twitter . This is especially important if you’re #QLF training first thing in the morning, since being dehydrated by as little as little as 3 percent can reduce power output, increase your rate of fatigue, and increase your risk for injuries.


Juicing is the new “hot topic” of debate and I already spoke on the positive and negatives to this fad but just so we are clear ;While it provides ample opportunity to boost fruit and vegetable intake, it’s not a sufficient breakfast on its own. Juice lacks fiber, ultimately promoting hunger and fatigue shortly after consumption. If you’re still set on juicing or incorporating juice into your morning routine, pair it with protein and a high-fiber carbohydrate option.thats all I got for you juice heads.

Having carbs seems to be the go-to thing to do for breakfast , and that’s fine but stay away for snotty carbs and crappy fillers. Like pastries , bagels ,the goal is to get carbs that are high in fiber. The lower the fiber, the faster you will be hungry, tired, and risk over-eating. Follow this chart, it will show you some carbs that are high fiber thus them being high on the glycemic side. High fiber slows down digestion and promotes fullness as well as long-lasting energy. So opt for whole-grain sources such as oatmeal, high-fiber cereal,thank me later.

I know waking up on Mondays is hard enough, but since you have no choice (adult) let’s set ourselves up the right way so we don’t end up going to work ready to kill the first person that talks to us, or better yet,kill your boss for absolutely no reason other than your tired of working for him or her but…if you do, thank me for the energy you have because of breakfast  to perform the task.

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Bulking Season :The Rule Book 


The weathers dropping and that means two things… Workout hoodies are in effect and bulking season is upon  USSSS!!!! * this is Sparta voice * What is bulking season you ask? Bulking season is essentially the fall to winter time gym cycle where we party less, wear bigger clothes, and workout more so we can gain all the muscle mass we want just to lean out by the spring so we look great in the summer. Gaining weight (muscle mass) is the hardest thing to do clean. A lot times our body requires so much and if we aren’t prepared we wil just waste time and gain a lot of body fat. So,I’m going to cover some of the most important information you need to know  to make this years bulking cycle make sense. 
Let’s start with eating : 


In order to set up the ideal bulking cycle  for your body type we must address a few important issues regarding protein, carbs, and fats. From  how much you should consume, when you should consume them, and also why you should consume them. 

1)When setting up your protein intake for gaining mass it should be somewhere in between 1 gram and 2 grams of protein per pound of body weight. 

So for example I weight 290lb I would be taking in 1.5g of protein (adjust how you see fit) meaning 290 X 1.5= 435g a day

2)The best rule of thumb of where to start for a baseline carbohydrate intake is at 2 grams – 3 grams of carbohydrates per pound of body mass

290lb X 2g = 580g of carbs a day 

3) while subjective 40-50g of fat per day should be enough to help with the process of gaining size. Keep in mind that not all fats are created equal and some actually help us out muscle mass on. 

To gain the size you want you are going to have to take in a lot of calories no, this doesn’t mean that Popeyes has the green light. But what it does mean is don’t be afraid to eat. Your looking at 6-8x a day. These meals can be as small as an apple with peanut butter, but a meal just has to happen.

Now that we outlined nutrition lets talk about a workout formula :


Sample Weekly Rotation.

Monday Quads, Hamstrings, Calves  -high protein/high carb 

Tuesday Chest, Tricep – high protein/high carb 

Wednesday Day Off  -high protein/low carb 

Thursday Back, Calves  -high protein/medium carb 

Friday Shoulders, Traps, Biceps  -high protein/high carb 

Saturday Day Off  -low carb/moderate protein 

Sunday Day Off – high protein /high carb 

We are breaking up our muscle groups to make sure we get maximum impact on each. 
Last but not least, we need our drugs…. The good kind.

Whey protein – Since we will have a specific protein goal we can use whey protein to supplement the need. 25-50g per drink. You can have it anytime of the day.

Creatine  – Creatine will help recover better, and help you gain some lean mass quicker. Creatine is one of the most widely studied supplements today. There are no harmful effects and it can be used before and after workouts.

Water-Water is key no matter what you are trying to accomplish. Staying hydrated increases protein synthesis, so you will make better use of the protein you ingest. Water is also a good way to stay hydrated without adding sugary drinks like soda and tea.

Some other important tips are :

Minimize cardio to a couple mins before and after workout it never entire cardio days. 

Get a lot of sleep to allow you body to recovery and grow. Your sleeping patterns have a large role in muscle growth

Post workout meal should include 40g of protein , and ATLEAST 100g of carbs 

Finally, thank me later when you get to wear sweats all the time cause your regular casual clothes don’t fit.

You’re welcome.

YOUR NEXT REP: Follow me on Twitter and IG and feel free to share and comment. All workout (and thought) partners are welcome!