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Muscle-Building Workout and Diet

Hey guys, it’s Jeff from and
I wanna wish you a good morning from my kitchen. I know it’s probably a little bit different
from what you’re used to…me in the gym…but this is just as important, this is where it
all starts. We know that nutrition plays a large part
in how we develop our bodies, right? So the first place to start is with the first
meal of the day: the crucial breakfast. So I wanted to let you see what I eat, ’cause
I know a lot of you have sent me questions, you want to know how I start my day. Here you have it, it’s really simple. Oatmeal, some skid milk, you can mix them
together… But that’s probably a bit bland. You probably tried it at some point and ditched
it, because you just don’t like it. You feel like it’s got no taste. There’s plenty of ways to make this stuff
taste better and here’s what I personally do and don’t be overwhelmed by the amount
of stuff here on the counter. I happen to live with a wife who knows how
to cook, so there’s gonna be a lot of stuff in here that you probably don’t have in your
kitchen. But it doesn’t mean that you can’t get it
and you can’t get it inexpensively. Go to places like Costco and BJ’s and you’ll
find that you can get these things in mass quantities at very low prices. For me, my spice absolute is cinnamon. I have to have cinnamon in here to spice things
up a little bit and I also throw in some vanilla. What I would do in the morning, I’d buy all
these things. But if you wanna spice things a little more,
some sprinkler brown sugar, a little bit of pumpkin pie and then some sort of a nut…I
like walnuts, you can use almonds. What you do very simply is pour your oatmeal
in here…maybe half a cup or so, maybe somewhere in that range… I don’t measure anything, guys…you’ll see,
the meal plans for ATHLEAN-X are very, very simple. I like to think that they’re guy friendly. You just mix everything together. If you’re eating the right foods, you don’t
have to worry so much about the portion size, you can trust me on that. The oatmeal goes in here, skid milk covers
it up, mix in a little bit of spice…a little bit of vanilla, a little bit of cinnamon…mix
it all together, throw it in the microwave for 6 minutes and that’s it. Now one other thing that I’ve used before
and that I really like is canned pumpkin. I know it might sound a little bit strange,
but you mix canned pumpkin in, it has a lot of adds a lot of nutritional value
to the meal and it tastes really, really good. That would be the first thing. Then I go over here and I move on to my protein. If you remember, I said you should combine
protein and carbohydrates in every single meal. For my protein, I’m an egg white guy…I’m
an omelette guy… So what I’m gonna do is take just my non-fat
cooking spray, pour it in, take the egg whites, put them with some salsa…again, something
spicy to add some flavor…we can just eat egg whites, but that’s probably a little bit
bland. …and then maybe a little bit of hot sauce, whatever you want…some seasoning,
some chilly pepper, stir it all together…put it in the microwave for four minutes and you’re
ready to go. Now you don’t need to stay here 10 minutes
and wait for all this to be cooking. You could be doing something else here. I’m gonna use the magic of the video here
and I’m gonna come back and show you how it all looks like. Ok, so here we are 10 minutes later. Everything’s done, everything’s cooked. Why don’t you come closer and take a look? You’ve got a bowl full of oatmeal here…again,
this one has pumpkin in, so it’s all mixed up. I poured myself a glass of milk. I have my egg white omelette with a little
bit of salsa on top, in addition to the one that was mixed up with the egg itself and
that’s it, guys. I mean, I’m certainly not starving myself. There’s a lot of food here. It’s the way I start every morning, it’s the
way you should start every morning. Now this is not the only meal you can have. As those of you who know, who have purchased
the ATHLEAN-X training system, we have at least 10 different meal options for breakfast…all
different meal options for breakfast, lunch, dinner and it’s all done, spread out for you
over a 90 day period calendar. So you’ll never get bored with the variety
and you’ll never be at a loss for a meal and not understanding what you should have that
day. It’s all spelled out for you, but I wanted
to give you a little peak inside my kitchen to show you exactly how I start my day. No one’s around to come by, but I do have
my two little black labs…there they are, they’re scavenging right now. If anything drops on the floor from my breakfast,
I already have my little vacuum cleaners to clean up after me. So guys, if you haven’t already, head over
to, get the training system that’s gonna build your body the way you want it
for 2010 and supplement that with a diet that’s gonna make it work for you. Go to right now. I’ll be back, we’ll continue with some more
of these nutritional videos. I know you’ve all been asking for them, I’m
looking forward to bringing them to you.

100 thoughts on “What To Eat To Build Lean Muscle – Part 1: Breakfast

  1. I'm a vegetarian and I don't eat processed foods or takeout and I'm still fat despite working out consistently now. There's no hope for meeeeeeee

  2. JEFF I barely even have a kitchen. I have 1 cubpboard and half a shelf worth of fridge space available to me. I can keep enough ingredients for shakes, some yogurt+honey, peanut butter and whole wheat bread for toast. Maybe i"ll find room for some eggs. But can I really get to where I want on PB toast, shakes, chipotle and Jimmy Johns lettuce wraps?

  3. Oatmeal with dried cranberries has been my breakfast ever since the great chest opening of 2007. Maybe I'll start adding a protein as well.

  4. Dude why the microwave??Ditch that shit homie!!! Your kitchen is sick though and I love your advice. Mucho respect. Just not digging the microwave, haha


  5. Thanks for the awesome video Jeff (and fuck these moronic trash talking YouTube forward to signing up with Athlene x next week

  6. 4 poached eggs, 2 lean pork sausages, hash browns or toast. Shake is full blender sized and contains protein powder,half cup of water half cup of milk, peanut butter, spinach, broccoli, fruit, oatmeal, bit of olive oil (for calories) ,yogurt (natural bulkan). To finish it off 1tsp of Creatine monohydrate in a glass of water 🤙💪

  7. If you ask me, the best thing you can add to your morning oatmeal is a scoop of protein powder and a heaping spoonful of crunchy peanut butter. Doing this will add about 30 grams of protein.

  8. If only i was hitting the gym and eating healthier in 2010 instead of eating junk food and playing video games.

  9. Jeff… your videos. The best by far. Question is….how much canned pumpkin pie would you eat in a sitting ? 1/2 a can or 1/3 of a can ? Would love to know. Thank you

  10. I put trail mix with tons of nuts in my pumpkin cinnamon oatmeal and a full banana. Is this enough to put the protein in the breakfast?

  11. Hi Jeff. I know it's 9 years later and that as much things change, they really stay the same. I've been following you now for a couple months, tops. I cut some weight (from 223 to 200 in a year). I still got a little some of that tough area for guys mid section to go, but I'm getting there. Now… Its more about building lean muscle and it's a bit less about what the scale says and more about the tape measure. I'm assuming that this carb/protein ratio would still be pretty much right on to build muscle along with maintaining my work outs? Also… What about evenings? Cost is an issue, so I'm looking into foods with an appropriate carb/protein ratio for muscle healing? Thanks for what you have done and are doing. It's helped me a lot.

  12. That's a horrible breakfast it!!! You're not still eating that are you. Good suggestions just bad prep, lol.

  13. IM 6’3 222lbs and want to put on 10lbs if muscle. I have zero clue on how to calculate macros correctly. I’m in the gym 5 days a week just wanna make sure I eat right

  14. It's a shame that the food can be expensive for some people. For the people on welfare should be provided with lean food and vegitables?

  15. Does it matter if I eat 1 minute, steel cut, or old fashioned or is it just preference as long as it’s not sugar ridden flavored shit? I got 1 minute because old fashioned got mushy and i like it but the cylinder shaped thingy says steel cut isn’t as mushy.

  16. Hi Jeff! What are your thoughts on bacon as part of your nutrition plan, or more specifically, breakfast meals

  17. @ATLHLEAN-X i would be keen to see a suggestions video for what u do when you're sick … eg how long u wait before resuming diet, what your nutrition changes are whilst sick … regards Gareth

  18. Hello Jeff, could you help out with meal options based on Indian cuisines. As you said in one of your videos, the food should be liked and most of the diet plans are very difficult to stick to cause of taste. And as an indian our food taste is so different from what is talked about on the internet. I am sure it would be helpful info for many asians who follow you.

  19. he called the dogs human vacuum cleaner: that shows how much he loves them pretty much sees them as his children

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