Exodus Strength

simonrest wrote: ↑Tue Dec 19, 2017 3:31 pm Over the holiday break I'm going to experiment with birhcer style muesli - oats soaked in coconut water with either chobani or whey mixed in for protein.

I'm currently chewing through this. the proportions are all wrong: the amount of chobani required to hit my protein target is too much for the amount of oats. It's also bland as fuck, even with a spoon of honey and some blueberries. Maybe I need to do it with flavoured chobani, but then that gets more expensive

simonrest wrote: ↑Thu Dec 21, 2017 1:11 pm

simonrest wrote: ↑Tue Dec 19, 2017 3:31 pm Over the holiday break I'm going to experiment with birhcer style muesli - oats soaked in coconut water with either chobani or whey mixed in for protein.

I'm currently chewing through this. the proportions are all wrong: the amount of chobani required to hit my protein target is too much for the amount of oats. It's also bland as fuck, even with a spoon of honey and some blueberries. Maybe I need to do it with flavoured chobani, but then that gets more expensive

The flavoured chobani is too high in carbs for me most of the time. But I feel ya; with muesli and stuff I normally put 75-100g max of chobani on top, a full 170g serve is definitely too much. Which might get you to 16-17g of protein if you're lucky, including what's in the muesli and milk.

Sometimes I also add a scoop of these for an easy 10g: https://au.myprotein.com/sports-nutriti ... 60385.html

What I used to do was overnight oats, with some egg whites and plain chobani - that's one easy way.

Or what is also quite nice is these: https://www.bulknutrients.com.au/produc ... -oats.html - sometimes I'll have a serve of these with some berries, and a serve of Forme (no fat) flavoured yoghurt with coffee. That nets me 30ish grams of protein and a reasonable amount of carbs with maybe 5g fat (I use no fat milk as well).

The coolest thing about greek yogurt, is it is quite high in leucine.
i don't depend on it for many grams of protein, but i'll use 1/4 or 1/3 cup in my shakes now and then.
5.5 and 7 grams protein respectively with the brand i use.

Wilhelm wrote: ↑Thu Dec 21, 2017 2:50 pm The coolest thing about greek yogurt, is it is quite high in leucine.
i don't depend on it for many grams of protein, but i'll use 1/4 or 1/3 cup in my shakes now and then.
5.5 and 7 grams protein respectively with the brand i use.

Yeah I believed that to be the case; it's also mostly casein - I rely on it quite a bit. Have at least one serve every day, often two.

One of my nightly go-to supper snacks is a protein muffin (have been buying Flapjacked ones cheap lately) with a serve of greek yoghurt, berries, and various other toppings. Nom nom. I always eat lots of other stuff with it too though since I am a macro hoarder and usually have lots left.

Haha, I put 2 full 170g tubs on to of 100g oats soaked in 125ml coconut water. It was sizable

Tuna melt! One of my new favorite breakfasts.

4 free range eggs, 1 can chunk white albacore, 2 oz extra sharp white cheddar. cooked in 2 Tbsp coconut oil.
64 grams protein and no whey to drink.

simonrest wrote: ↑Thu Dec 21, 2017 3:32 pm Haha, I put 2 full 170g tubs on to of 100g oats soaked in 125ml coconut water. It was sizable

No wonder the ratios were out of whack

Think oats / muesli are something like a 40g serve for me. So 40g of cereal and 75-100g Chobani. But I usually have something else with it.

3 cups of froot loops with marshmallows, 1 cup of milk for the cereal and a shake with 2 cups of milk and two scoops of whey. Breakfast cereal is the master race carb source.

ChasingCurls69 wrote: ↑Fri Feb 09, 2018 9:39 pm 3 cups of froot loops with marshmallows, 1 cup of milk for the cereal and a shake with 2 cups of milk and two scoops of whey. Breakfast cereal is the master race carb source.

I love breakfast cereal. It's what I miss most on this cut.

Today: 4 eggs, Metamucil, a pitiful serving of cheerios w skim fairlife.

Can't wait to reverse. Breakfast will look the same, except a massive bowl of lucky charms with whole milk.

2 cups lucky charms, lactaid, 1oz cream, 1.5 scoops whey protein.

Thankfully whey is a thing.
Quite often i just can't handle meat, eggs and cheese early in the day.

Whey isolate
Peanut butter
Whole milk ricotta
Raw cacao powder
Mct oil

I'm running low on whey, and have only leftovers in the fridge. So breakfast today was only a piece of cheese and some milk. And coffee, black.

Pancakes.

I've eaten the exact same breakfast every day for months.

First thing in the morning is a great time to follow a well-worn routine, rather than being experimental.

5 eggs scrambled with jalapenos
2 packs instant apple cinnamon oatmeal
pour over coffee

@cgeorg That looks scrumptious!

I had 1.5 scoops of whey in water... early morning shift and I hate eating early.

MattimusMaximus wrote: ↑Sun Feb 25, 2018 7:55 am @cgeorg That looks scrumptious!

I had 1.5 scoops of whey in water... early morning shift and I hate eating early.

I usually go with a liquid breakfast on workout days, but i have three portions of chicken thighs in small bits left over from packaging up a bunch yesterday.
i'll just get started a little later today after i digest a bit.

5oz chicken thighs, 2 oz brocolli cooked in 1Tbsp coconut oil with 2 oz new york sharp cheddar melted over.
31 grams whey isolate, 1 Tbsp mct oil, heaping tsp raw cacao powder.

3 eggs with a sliced shallot and garlic
slice of cheap wheat bread, toasted
4-6 oz greek yogurt
1 beer
1 double shot espresso

1 scoop P with creatine and something like 5g of peanut butter powder in 1% milk
2 servings steel cut oats mixed with frozen berries and home made bourbon-barrel maple syrup
3 eggs scrambled with leftover smoked pork shoulder and a few slices of tomato in a flour tortilla