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Eat a BIG Breakfast!

I’m sure you have all heard the phrase “breakfast is the most important meal of the day,” and guess what, they’re right!

Some people sort of put breakfast last on the priority list, but if you are one of those people, now it’s time to stop and start eating! There are many reasons why breakfast is such an important meal. First of all, because you have been sleeping for the last 6-8 hours, you have not had any food, and your body needs energy in the morning, and if you don’t give it some energy in the form of carbohydrates, it will target your muscles for energy, and guess what, you don’t want that! You should take in anywhere from 30-50 g carbs every morning. It is also important to take in about 30-50 g of protein as well.

The second reason it’s so important to eat in the morning is because it kick-starts your metabolism for the day. You want to burn as many calories as possible, especially if you are looking to cut body fat!

If you need any help with your diet, or have any other questions, feel free to email me at

Coach Josh


  1. Hey Josh i was wondering about this topic since i just started this program. What do i do if i am already getting up at 5am to do these exercises do i still eat a big breakfast before my workouts? i have done tried pre workout drinks and even tuna sandwich or even a piece of wheat bread but usually i try my hardest on workouts to the point where i get nauseous so i really dont like to eat before work outs. So no what i do is i take Amplified Mass XXX right before bed i mean its the very last thing i do. This drink has about 123g of carbs and 50g of protein. I take this especially since im trying to gain some lean weight. I was wondering if by doing this will it keep my body fed while im sleeping so when i wake up im still retaining some of these nutrients for my morning workout? thanks!

  2. I recommend eating breakfast after your workouts since you’re getting up so early. The last thing you want to do is eat and then workout right away, leading to cramps and nausea. Also, taking the Amplified Mass XXX before bed isn’t a good idea. When you take in that many carbs right before bed, most of them are stored as fat when you sleep because it’s energy that you aren’t using.

  3. Hey Josh, thanks so much for your input I decided to go with the whey protein instead of the Amplified Mass XXX before I go to bed; and use the Amp XXX right after workouts along with another round of whey protein. Thanks again ! Juan

  4. I think that’s a good idea. The last thing you want to do is take in a lot of sugar before bed.

  5. andrew /

    so i read that on cardio days you should workout on an empty stomach if its in the morning? and what about lifting days?

  6. There is actually an ongoing argument on whether or not it’s best to do cardio on an empty stomach or not. In my opinion, if you’re looking to lose a lot of fat and aren’t focusing on gaining muscle for the time being, doing cardio on an emtpy stomach would be beneficial, but if you’re looking to build some mass, it’s important to eat about an hour or more before the workout. I always recommend taking some sort of pre workout supplement or eating before resistance days.

  7. In reading what Andrew said… I get up at 4:30am. I go straight to turn the Power90 workout and start on it, it being the Sculpt or Sweat workout. After I’m done with either workout, I drink my berry flavored supplement drink from Beachbody 15 minutes after. I hit the shower and have my breakfast the minute I get to work at around 7am to 7:30am. Is this ok? I don’t think I can get up any earlier to have any food in my body before doing the workouts. I feel ok following this routine everday, 6 days a week. The only problem I have is that during the first minutes of stretching I’m still yawning. LOL! Thanks Josh!

  8. Yeah that’s just fine!

  9. Thomas /

    hey josh when your talking about getting 30-50grams of carbs and protein in the morning are you talking about complex or simple carb’s? or both?

  10. Complex carbs. The only time it’s good to take in simple carbs is right before and right after your workout.

  11. Kyle /

    is it ok to have 22 grams of complex carbs, and 48 grams of protein for breakfast?

  12. Josh /

    Follow the Nutrition Guide.

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