Step One – Breakfast

Step One has four parts. We start with whichever is the the easiest of the four parts and then simply take small steps to add the other parts one at a time.

[circle_feature title="Every Day" number="1" size="col-6" last_column="false" color="3d85c6"]Have breakfast every single day no matter what.[/circle_feature]

[circle_feature title="Within an Hour" size="col-6" number="2" last_column="true" color="3d85c6"]Eat within an hour of getting up no matter what.[/circle_feature]

[circle_feature title="Enough Protein" size="col-6" number="3" last_column="false" color="3d85c6"]Have enough protein for your body weight.[/circle_feature]

[circle_feature title="A Complex Carb" size="col-6" number="4" last_column="true" color="3d85c6"]Have a full serving of some sort of complex carbohydrate with your breakfast.[/circle_feature]

Calculating the amount of protein taking a little bit of work. Take your weight in pounds and multiply it by .5 to get the number of grams of protein you will have for the day. have 1/3 of that for breakfast.

Remember that the grams of food is not the same as the grams of protein in the food.

If you weigh more than 200 pounds, simply use 200 as your weight. If you weigh less than 120, use that number as your weight. If you are pregnant, nursing, a teenager or you exercise a lot, you may need more protein. Simply start with this calculation though.

Make things simple and only count the protein in protein foods. Many of us find that having a shake in the morning works really well.