As a local personal trainer in La Crescenta, I always encourage my clients to keep a food diary. One of my long time clients sent me picture of her breakfast. I always preach how you should eat within the first hour after waking and to let me know what you're eating. The picture was a beautiful presentation of an oatmeal bowl. It had sliced peaches, sliced bananas, slivered almonds and blueberries. As pretty as it looked it had one very big problem: too many carbs.
If you want to build muscle or even maintain muscle mass you need protein with every meal and that includes breakfast. What this breakfast had was carbs with carbs, more carbs, fat and a little protein. The way to turn this weight gainer into muscle builder was easy. If you lose the high carb banana and add a scoop of whey protein you have a winner. Mix the protein with 1% milk, drink half and pour the balance on the oatmeal.
To keep it simple, if you want to lose weight and maintain muscle, don't forget protein for breakfast. A man should have 30-35 grams and a woman should have at least 20-25 grams. If you go low fat it's easy to eliminate protein in the process.
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