Fouad Abiad, Samson Dauda, and Paul Lauzon share easy bodybuilding breakfast ideas to help you pack on size

Fouad makes three different types of breakfast oats. While preparing these meals, Fouad talks about the importance of meal planning, staying consistent, and keeping to a schedule to achieve your goals. 

Weighing your food and following your plan must have consistency. Even though there will be times you have too much food or feel there is not enough food when dieting, it is essential to follow your schedule and not eat or avoid eating based on feelings. 

Our instinct is to eat when we feel hungry and stop when we are full. However, when aiming to put on muscle mass, you will need to push past the feeling of not wanting to eat and trust your meal plan as it is necessary for your goals. When bulking, it's vital to increase the foods that work for you, stick with good whole foods and add in foods based on want or desire.

Make sure you are also salting your foods. You must get the sodium in if you want a full muscle feeling and good pumps. Keep your sodium consistent and do not fluctuate your daily amounts; this will help keep blood pressure and water retention stable. 

When dieting, you must learn to accept hunger. You will not achieve proper competition prep without feeling hungry or having low energy levels resulting in you wanting more food. In this video, Fouad shows you how you can prepare one food source in three ways to give you more variety without going against your meal plan.


Best for Off-Season Meal Plan

For this method, Paul likes to boil 1.5 cups of water on the stove. Once boiling, add one cup of oats, one sachet of sweetener, and a sprinkle of cinnamon. Once this is all added, mix it in the pot and reduce the heat to a simmer. Be sure to add a lid or cover to the pot so that the oats can soak up the water faster. After 5 minutes, turn off the stove and let the oats sit to absorb as much moisture as possible. You can then add a handful of blueberries to finish his oats.

For the rest of his breakfast, Paul has four whole eggs scrambled in the pan. Eggs can be scrambled directly in the pan to save time and avoid creating more dishes.


Best for Off-Season Meal Plan

Samson prefers to drink his oats due to the volume of carbs he needs to eat each meal. If you are at a stage in your bulking cycle where eating more food is becoming a struggle, try this method to help get the food down easier. Samson has 150g of oats with one scoop of ISO[H1] grass-fed whey protein isolate for his breakfast. To reduce volume, Fouad fills the blender with water (as much as needed for the oats to blend and not become thick), creating a light, drinkable breakfast packed full of carbs and a quality source of muscle building protein for Samson.


Best for Dieting Meal Plan

When following a fat loss plan, Fouad likes his oats thick and cakey, as more volume can help quell that feeling of hunger. Fouad has 60g of oats and adds enough water to fill his bowl. The amount of water needed will vary depending on your plan's amount of oats. He microwaves his oats to his magic number of 3 minutes 33 seconds. Once ready, he adds two sweetener sachets, one tablespoon of peanut butter, and a handful of blueberries. Fouad then shows you the consistency of his oats compared to Paul's to help portray the difference in thickness due to the different cooking methods.

For the remainder of his breakfast, Fouad has two whole eggs with eight egg whites. Again using the 'scramble on the stove' method to save time and mess, Fouad also opts for the carton egg whites to avoid needing to separate egg yolks. He then tops his breakfast with plenty of salt, allowing him to consume a good amount of sodium for their training session.