Hey, Girl,

Two months ago, I was disappointed. I was 2 months into my “winter bulk,” but had only gained 4 lbs. 

My coach reminded me that this was steady, good progress - especially since, more importantly, I was still remaining very lean. 

But he recommended I start adding breakfast into my daily routine, which I’ve skipped, like, forever. (He also upped my calories a wee bit.)


I did as he suggested, and within a month, I’d gained 6 lbs. My waist stayed the same size, which means the 6 lbs was virtually all muscle growth. 

This was so motivating that it empowered me for a few weeks to push through the physical and mental discomfort of feeling nauseous and bloated while eating breakfast, not to mention the fact that it took me up to an hour to eat an 800+ calorie breakfast. 


But then I hit a wall around the New Year. 

“Help!” I basically cried out to him. “I can’t keep living like this.”

After a 30 minute phone call, we had come up with a game plan:


  • I was going to let go of my “only natural sources of protein” method, and allow myself to rely on protein powder for breakfast 
  • I was going to blend my breakfasts
  • I was going to add in a 4th meal each day, to chop up the amount of calories I had to consume at any given meal


And so far, these tips have provided me with the relief I’ve needed. It’s much more comfortable for me to set aside time for two small midday meals - meals #2 and #3 - since they are not as intimidating, and since I’m not low-key traumatized after my whole-food breakfast meal anymore.  

The takeaways for you?

  1. You should still avoid protein powder, and only rely on natural sources of protein, if: 
  • You’re dealing with distracting hunger and cravings (real food will satisfy you more than powder)


  1. You still don’t need to worry about breakfast / meal timing / frequency of meals, if: 
  • You’re reaching your daily requirement of macronutrients, and you’re happy with the progress you're making 


What do you think? Does this change your game plan for muscle gain? Write me back, and hey, why not send this article to a friend who could really use it?

Looking forward to hearing from you!

With love, and self-love, 




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