LOSE WEIGHT WITH HIGH-PROTEIN BREAKFAST FOODS

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Get up and eat a high-protein vegetarian breakfast!

 

Research suggests 30+ grams of protein at breakfast will make you less hungry throughout the day. This is because there are favorable changes in the hormones and brain signals that control appetite.

 

The problem is, many of us skip breakfast because of our busy schedules. While others feel like it’s an easy meal to skip in effort to cut down on total calories for the day.

 

Counterintuitively, skipping breakfast is strongly correlated with weight gain.

 

University of Missouri Study

 

As a vegetarian bodybuilder, eating protein all day is a requisite to build the physique we desire. However, eating 30-40 grams of protein (give or take) is particularly important at breakfast.

 

A study conducted at the University of Missouri’s Department of Nutrition and Exercise Physiology, found that overweight teens who ate high-protein breakfast foods within 30 minutes of waking felt fuller longer.

 

They were also less hungry throughout the day compared to when they ate a low-protein breakfast or skipped the morning meal altogether. Eating high-protein breakfast foods also seem to reduce desire to snack among the participants.

 

There’s also overwhelming anecdotal evidence that suggests a protein-rich breakfast will help you lose weight, build muscle, and leave you more energized.

 

High-Protein Breakfast Foods

 

You will notice that some of the recipes below have less than 30 grams of protein. Quick fix, just wash the meal down with a protein shake to make up the difference.

 

Tofu, Quinoa, and Spinach Scramble

 

Yield: 2 servings

 

Carbs: 27.5 | Fat: 14.5 | Protein: 21 | Calories: 317

 

·         14-ounce package firm tofu, drained and cut into cubes

·         1 tbsp coconut oil

·         6 cups fresh spinach, chopped

·         1 cup grape tomatoes, halved

·         1 cup cooked quinoa

·         1 lemon freshly squeezed

·         1/2 cup fresh basil, roughly chopped

• 1 tsp ground turmeric

·         flaky sea salt and freshly ground black pepper, to taste

·         1/8 tsp ground cayenne pepper, optional

 

Pumpkin Spice Pancakes

 

Yield: 4 servings

 

Carbs: 65.5 | Fat: 9.5 | Protein: 17 | Calories: 397

 

*serving is 2 pancakes (4 tbsp of batter = 1 pancake)

 

·         2 cup whole wheat flour

·         6 large organic egg whites

·         ½ cup canned organic pumpkin

·         4 tsp baking soda

·         ½ tsp sea salt

·         1 tsp cinnamon

·         1 tsp pumpkin pie spice

·         2 tbsp brown sugar

·         2 cups almond milk

·         1 tbsp coconut oil

·         2 tsp vanilla

·         coconut oil for coating the pan

 

Quinoa Egg Salad

 

Yield: 4 servings

 

Carbs: 25 | Fat: 26.5 | Protein: 27.5 | Calories: 553

 

·         4 cups cooked quinoa

·         10 hard boiled organic large eggs, cubed or sliced

·         4 tsp minced parsley

·         2 ounce feta cheese

·         4 tbsp pumpkin seeds

·         2 tbsp organic olive oil

·         3 tsp dijon mustard

·         1 lemon, squeezed

·         1 tbsp organic honey

·         flaky sea salt, as needed

 

Chipotle Black Bean, Quinoa, and Egg Skillet

 

Yield: 4 servings

 

Carbs: 36 | Fat: 19.5 | Protein: 17.5 | Calories: 383.5

 

·         4 large organic eggs

·         2 cups quinoa, cooked

·         1 cup black beans, drained and rinsed

·         2 ounce goat cheese

·         1½ cups spinach

·         ½ cup cilantro

·         1 coconut oil

·         5 tsp chipotle powder

·         1 lime, squeezed

·         ¼ cup water

·         1 organic avocado, sliced or cubed

·         flaky sea salt, as needed

 

For more ideas on how to lose weight with high-protein breakfast foods, watch this video - 7 High Protein Breakfast For Weight Loss

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to Lose Weight with High-Protein Breakfast Foods

 

How to Enlarge Your Muscles with Drop Sets?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

WHAT IS A DROP SET AND HOW IT ENLARGES YOUR MUSCLES?

 

The ultimate high-intensity technique for building size is drop sets.

 

What is a drop set?

 

Drop sets are a technique where you execute a set to failure or just short of failure, then immediately reduce the weight, and continue for more reps.

 

Why do drop sets work?

 

Two primary reasons:

 

They essentially allow you to get at and train more of the overall muscle. In any given set, you are only recruiting a certain amount of muscle fibers. By then dropping the weight down and going lighter, you effectively recruit different muscle fibers.

 

This type of training pumps more blood into the muscle and stretches the fascia (the thin sheath of connective tissue that surrounds muscle). The fascia can limit muscle volume because the muscle can only grow as much as there is room for it to expand. Think of a plant: the size of its pot restricts how big it can grow. This form of training stretches the fascia, and allows more room to grow. It enlarges the metaphorical “pot” for the “plant,” so it can get bigger.

 

Why Bodybuilders Love Drop Sets

 

Bodybuilders love drop sets because they’re geared towards increasing muscle size (hypertrophy). And  bodybuilders in particular aim for size, being unique among athletes in this way. Their primary focus is cosmetic improvements versus athletic performance.

 

Drop sets were a favorite of Arnold Schwarzenegger, and have been a big part of bodybuilding training ever since.

 

Watch this video -  DropSets vs. Normal Sets for Muscle Growth

 

Why Athletes Don’t Love Drop Sets

 

On the other hand, you won’t see a lot of pro ball players, CrossFitters, military, or other athletes using drop sets, because drop sets are not conducive to strength or power gains. On the contrary, most athletes want strength and power without size. Unnecessary bulk gets in the way of functionality and only slows them down.

 

Here are the two most popular kinds of drop sets:

 

Drop Sets with Plates (stripping sets)

 

When using exercises with a barbell, you strip the plates until you can no longer perform reps (with good form) with the given weight. Although not a necessity, it helps to have a training partner strip the weights for you.

 

Here’s an example using the bench press exercise:

 

·         Warm Up: Start with just the bar itself, and do 12 slow and controlled reps

·         Set 1: Choose a weight you’d fail at 10 reps.

·         Set 2: Strip weight by 10/20lbs @ 10 reps.

·         Set 3: Strip weight by 10/20lbs @ 12 reps.

·         Set 4: Strip weight by 20/50lbs @ 15 reps.

·         Set 5: Strip weight by 20/50lbs @ 15 reps.

 

Drop Sets with Dumbbells (running the rack)

 

Once you reach failure with a certain dumbbell weight, pick up a lighter weight and perform as many reps (with good from) with the given weight. Continue for a few more sets until failure.

 

Here’s an example using bicep dumbbell curls:

 

·         Warm Up: Start with the lightest dumbbells you can find (within reason), and do 12 slow and controlled reps.

·         Set 1: Choose a weight you’d fail at 10 reps.

·         Set 2: Lower weight by 5/10lbs @ 10 reps.

·         Set 3: Lower weight by 5/10lbs @ 12 reps.

·         Set 4: Lower weight by 5/10lbs @ 15 reps.

·         Set 5: Lower weight by 5/10lbs @ 15 reps.

 

NOTE: How much you should strip/lower the weight will be determined by how strong you are. Using the above examples, most women should lower the amount of weight more towards the lighter side, and most men towards the heavier side.

 

For more ideas on how to enlarge your muscles with drop sets, watch these 2 videos –

 

The PERFECT Home Workout (Sets and Reps Included)

 

How to Perform SETS for Most Muscle Growth!

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to Enlarge Your Muscles with Drop Sets