Here’s a great high protein muscle building breakfast meal to burn belly fat while building lean muscle mass. Easy to make and tastes great. Watch the video
Bodybuilders know that in order to stay lean while building muscle mass you have to reduce the amount of carbohydrates from your muscle building breakfast. If you are not sure on what kind of foods to eat, you can get > 10 free muscle building recipes here
While sleeping you are in a fasted state. Upon wakening you want to hold off on eating carbohydrates unless you have a hard time gaining weight.
When eating carbohydrates first thing in the morning you end up spiking insulin at high levels.
The stress hormone “cortisol” is typically higher in the mornings and if you eat a breakfast high in carbohydrates while cortisol levels are at their peak, you will spike insulin at the wrong time.
The end result will be nutrients sent directly to fat cells rather than muscle. To put it quite simply, high cortisol while spiking insulin leads to fat gain.
You see, for many years the fitness industry has some things backwards. There are studies proving carbohydrate consumption in the morning is not a good idea.
Cortisol, when acting without elevated insulin levels is great for fat loss!”
Read that again. Cortisol does help aid in fat loss in the absence of insulin.
What does carbohydrates do? Increases insulin!
As you know carbs are the most easily used fuel for your body (glucose).
If you give your body some carbs, it will always prefer to use them for energy. That means, that if you eat a lot of carbs with your breakfast, your body will use them as a source of fuel, and not your fat stores.
When you eat carbs, your blood sugar levels rise. Sugar is toxic and it shouldn’t stay long in your blood.
So to sum it up, when you eat carbs your blood sugar levels rise, insulin rises in order to lower your blood sugar and a couple hours later you feel tired, because your blood sugar is too low and you need some carbs again…
See the never ending cycle?
When you eat carbs in the morning you’ll get hungry a couple of hours later leading you to over-eat where as eating a high fat/protein breakfast you’ll feel more satisfied and not be hungry for about 4–5 hours.
Here is a study showing that Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner > Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.
There is a guy named John Kiefer who preaches this and he created a program on how to do it properly.
I went through is program and lost fat and built muscle. You can see is program here > carb back loading
However, If you wait to eat carbohydrates in the afternoon an hour after training (see study debunking the anabolic window protein shake myth) when cortisol levels are low, glycogen will be replenished within the muscle rather than going into the fat cells.
So what do you eat in the morning to keep insulin levels low while building lean muscle mass?
A breakfast high in fat, moderate protein and low carb.
Here is my muscle building breakfast you can try that is easy, simple and tastes GREAT!
Below is a list of macros in this muscle building breakfast meal.
Protein – 69g
Carbohydrates – 3g
Fats – 34g
Calories – 630
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