5 Secrets to a Lean-Muscle-Building Breakfast!

Make your breakfast a fat-burning, muscle-building inferno using these 5 secrets!

Secret #1: Eat at least 20 grams of leucine-rich protein at breakfast. The best sources are milk and egg protein.

Secret #2: Don’t hesitate to add another scoop of protein to your shakes, or more eggs to your omelet for that matter. You can eat up to 30-40 g of milk and/or egg protein at breakfast.

Secret #3: Consume 30% of your calories from protein, 30% from carbs and 40% from fat

Secret #4: Eat low-glycemic, high-fiber carbs. Low glycemic foods include oatmeal, beans and vegetables, which are packed with fat, fiber and protein and cause a slow, steady digestion, leading to a longer period of satiety.

Secret #5: Limit your carb intake at breakfast to about 40 g.


What do you know about Cinnamon?

Did you know that cinnamon is not only good for it’s flavor?

Cinnamon has a very long history of uses, going back to Egypt. It has been used as:

  1. Medicine
  2. An embalming agent
  3. A way to control blood sugar
  4. A fat burner

I use cinnamon every day in my oatmeal. It certainly helps the flavor when avoiding sweeteners.

There have been a lot of studies done, with diabetes patients, to support the evidence that it helps to control blood sugar.

To learn more read more:

Cinnamon Extract Tames Blood Sugar | Wellness Times.

Shoulders & Arms Circuit!


  1. Push ups
  2. Pull ups
  3. Bicep curls
  4. Tricep extensions
  5. Clean and Press
  6. Side and Front lateral raises (alternating)
  7. Reverse flys (laying flat on a bench)

Do each exercise for one minute each (or until failure) then rest for 30 seconds. Repeat for 30 minutes!


Try it and tell me what you think!