What’s the best thing to eat first thing in the morning?

As soon as you wake up and before you cook breakfast, down about 20-40 g of fast-digesting whey protein and 20-40 g of fast-digesting carbs such as white bread or sugar. You wake up in a catabolic state due to the long night of fasting. To stop the catabolism (muscle breakdown), getting in fast-digesting protein and carbs will quickly put you into an anabolic state.

What’s your advice on breakfast?

Breakfast is considered by some to be the most important meal of the day. For bodybuilders, it is just one of the important ones, after your pre-breakfast meal (detailed in number 12) and your pre- and post-workout meals (detailed in numbers 15, 17 and 18). About 30-60 minutes after your first meal of the day, it’s time for a big, traditional whole-food bodybuilding breakfast. Go with quality protein such as four egg whites and two or three whole eggs, or 1 to 1 1/2 cups of cottage cheese, along with a slow-digesting carb like oatmeal or whole-wheat toast