Sam Sulek shares one of his go-to breakfasts for building muscle.
Category
🛠️
LifestyleTranscript
00:00This is a not an uncommon breakfast for me, you know
00:04I'm sure if you saw some of the other videos that we just talked about, you know, the full day of eating in the grocery haul
00:09I'm pretty much just eating food where I'm looking at the carbs the macros, you know, the proteins fats stuff like that
00:15So what are we going to hit arms like three hours ish four hours? Yeah a few hours about three hours
00:20So, you know, I want some carbs. I want some electrolyte to my system. So that's gonna be
00:26primarily from the ramen
00:28This might just be because I'm still a college student, but it's got a special place for me. So two packs of these
00:35I'll be about 100 grams carbs 30 of fat, but you know, there's no protein. So for that we'll throw some eggs on
00:44Just scramble. That'll be fine
00:50Guess we'll just get the water boiling first and start the eggs
00:58Oh
01:16Yeah, it's perfect
01:17So we went on about five minutes until it's ready
01:21Perfect time to oil up the pan
01:25Luckily with this breakfast, I mean, I don't have to weigh anything, right if I was cooking a steak or, you know
01:30Beef stuff like that. You have to weigh out, you know, how many grams of chicken or you know, whatever
01:36Whoops, but with the eggs, you know, once you've dieted enough and you kind of tracked your stuff for long enough
01:42You just know how many macros are in each, right?
01:45I don't even have to flip it over to know that each egg is six grams of protein and five grams of fat
01:51So if I throw eight in, right that's 40 grams of fat and 48 grams of protein
01:56So the eggs, that makes it close enough to breakfast, right?
02:56Whoops
03:00So one thing that kind of concerns me just in general, you know, maybe not with the most advanced
03:06lifters, but you know early guys
03:08They'll tell me they had a really high protein breakfast
03:11And it was just three eggs. I mean 18 grams of protein in a meal
03:16How many are you having in your day? Three? That doesn't really add up
03:20You know, it's a pretty
03:23Basic rule of thumb just to follow if you're trying to gain muscle, right?
03:27If you're, you know, actually starting a lifting routine
03:30It's to do at least a gram of protein per pound of body weight, right? So if you're a 180 pound dude
03:37How many does that mean you need in a day? Right? 180
03:48Just let that sit for a little while
03:52Alright, we're not even close to boiling. So I might even just break into the eggs before the ramen starts
04:09How long did that take? Maybe two minutes to cook? Pretty quick. Yeah, really not that difficult
04:14So, wait another few minutes for the water to actually get boiling, throw the ramen in, and then everything will be pretty much plated
04:28We can actually start fueling up for the lift
04:38All right, oh yeah, that's hot
04:45I thought you were going to say that's what she said. That's what she said
04:56Is it always the chicken flavored?
04:59Yeah, I'll get a little bit tight like
05:02There's a ton, but the chicken's probably just the best
05:05I might just be saying that because that was like the first one I tried, but it's, it's, and it's classic
05:12Like I'll get beef or
05:15Like shrimp sometimes. It's all the same thing
05:18but
05:20Yeah, so let that boil up
05:23Strain off the soupy water, add a little bit colder water
05:26Because if I were to just pour that into a bowl, I'm gonna have to wait five minutes for it to cool off
05:30Or like add ice. So what I'll do is I'll strain it and then add colder water when I actually mix it together
05:36Because I mean, you know this this isn't like the best food per se. It's like McDonald's right when you make it
05:42It's good enough, but if you let it kind of sit and get soft, I don't want to eat it
05:48So this will be a couple of minutes. Let me break in the eggs first
05:53So I was just about to like start calculating how many calories this was
05:57But when I just plug it in here, it'll add it up for me. So the ramen will be 14 and
06:04then
06:05104
06:07It says 8 grams of protein, but I mean it's it's like from rice. It's like nothing
06:12The eggs will end up being
06:1545 grams of fat and
06:2040 what's 9 times 6 54 54 grams of protein
06:28So 1,100 calorie breakfast
06:31Sounds about right. It's a big chunk. The last thing I want to do is eat like a super small breakfast
06:37Maybe like a medium-sized lunch and then be stuck with like two and a half thousand calories left at 8 o'clock
06:44Because then either I stay up late trying to eat it or I won't eat it go to sleep
06:48And I'll be you know behind on the bulk
06:55This is done
07:07I
07:09I
07:28There we go, perfect
07:32I'm not particularly concerned
07:35With you know the amount of salt that's in these
07:39You know, I don't have a ton of electrolytes floating around my system
07:42But if I didn't drink any water, like I'm gonna drink a huge
07:46Jug of the cluster dextrin before we go train because if you eat a ton of salt
07:52But then don't have any fluids with it. I mean you're just asking for dehydration
08:09I
08:27Think that's mixed up enough. Mm-hmm smells good
08:39I
08:53May get some milk. I'm not sure yet
08:56milk
08:57That's more of it. If I'm feeling it. It's not necessarily planned, but it's uh, it's close to a staple of the diet
09:05But other than that, I mean this is done throw a little salt pepper on
09:09And just chow down
09:14If I can figure out how to open this
09:19So probably sit here 10-15 minutes and then this is all gonna be gone