hey what's up muscle and strength IFBB Pro Steven Cao here from BPI today
I'll be showing you guys what I used for my pre contest breakfast so I'm sure you
guys well be cooking today
when I'm prepping for a show I try to keep things very you know creative that
way I don't get tired of eating the same foods so I try to mix things up and
throwing like little things to make it taste better so first thing I'll be
doing like a handful of spinach for the most part I have a coach that actually
manages my diet and I just follow what he puts on the plan and I'll add in
little things to make it taste better but for the most part I'll be following
the plan usually even if I'm not prepping for a show the food will be
pretty much the same but I will have more carbs like I'll throw in some rice
cakes with maybe some peanut butter just to have more food because you know I'm
not in the deficit but for the most part my offseason and pre-contest diet is
pretty much the same it's just more carbs or the lesser carbs and just
varies always use a scale when I do the egg whites just to make it really
accurate
Oh 10 ounces I just throw it in there just add 10 ounces of egg whites and
then I'll do 3 whole eggs you know then I'll do one serving of this it says 2 ounces
per serving so I'll do the same thing I'll just weigh it out just like this make
sure you tear it so it's on zero and then you just pick add just put a lot
actually
you just stir it up a little bit I'll try to make it like an omelet so it's
like it's pretty big and usually I'll eat this meal and then I wait about
maybe up to three hours and then I'll have my pre-workout meal two to three
hours depends on how I feel but this should hold me off for a few hours I
always try to make my breakfast my biggest meal because typically I would
do fasted cardio when I first wake up and then you know my body's literally
just starving for food so right away I try to get in a really
dense meal right after I do my faster cardio while this is cooking up I'll get
my oats ready so that way both here at the same time I usually just do a packet
of this cinnamon and spiced oats and then I'll add just a tiny bit of water throw it on a
microwave for about three minutes
so this is pretty much done it's kind of like this I try to make it look
like a omelette but sometimes it doesn't come out that way so be like I like
scrambled eggs and then this it says 28 grams per serving pour it right over the top
just like this so just to make it just a little cheesy er because it makes the
eggs it's better I'll just put it right over the top I like to do these little
tricks just because it's more sustainable when you're dieting
especially if you're doing like a 12-week prep for a show you want to be
on a diet that you can maintain for a long period that way you can keep up
with it I feel because I've done preps before where especially like my first
show I would put no seasoning there just be like just straight-up plain and for
me mentally it gets tougher because I just it doesn't taste as good you
know and just doing these little things it makes it takes like 10 times better
and it doesn't really have that bad of an effect it's pretty much along the
lines of what my coach wants me to use
when I did my first show I was clueless about cooking to be honest with you and
then as I did more shows you know I started watching more YouTube videos on
how to cook certain things and he's got really creative with it so it makes it
actually a lot funner too especially instead of just eating plain old food I like
to you know mix it up and add certain things and for my oats I like to add a
little bit of some ground cinnamon just to make it taste better I'll be adding
half a scoop of I say HD so it's about 25 grams per scoop so half of this will
probably like twelve point five grams of protein I just do for the taste this it
makes it taste a lot better when I make my oats I'll put a little bit more water
than usual that way it's more runny so when I add you know a half a scoop of
protein it makes it mix a lot better and it just tastes a lot better too it's
more volume whereas if I were just put it's like a lesser amount of water with
the oats it comes out really dry and just really hard and not that pleasant to
eat so those are just like little tricks that make it no taste better
alright guys when I eat my eggs I would like to add like you know some kind of
sauce to make it taste better too typically I wouldn't cut out you know
sodium at all when I prep for show is actually more essential for me because I
it actually keeps me full so I'm running low in sriracha
but I'll be adding a little bit of sriracha to my eggs just to have you
know more flavor to it and as far as you know it's the sauces as long as there's
no sugars and carbs or fats if it's just pretty much like you know zero calories
you'll be fine I'll also be adding some with
pink saly I'll actually be adding it to my oats too just to have a little kick
to it but yeah this is my breakfast