Written by Team Juggernaut
By Chad Wesley Smith
I started lifting weights as a rollie-pollie 5-8 175 pound 14 year old with a massive bench of 155 pounds. Eleven years and several million calories later, I am 6-1 315 pounds with the #1 powerlifting total in the US for the 308s weight class. I can say with full confidence that I am leaner at 315 then I was a 175. Now I’m not denying the role of things like puberty, genetics and training, in this transformation, but if there are two things I can definitely do in this world, I can squat and I can eat! Understand before reading this that these recipes aren’t for those trying to cut weight, they aren’t for those who want to wear skinny jeans and extra medium shirts, these are designed for those who want to SFW!!
Breakfast of Champions
During high school I gained about 90 pounds, more than doubled my bench max and squatted 550+, besides that I could also dunk a basketball (at barely 6 feet tall) and run a sub 4.8 40 yard dash. We all know that fat doesn’t fly like that, so let me clue you in on the key meal that helped fuel my performance. This was my breakfast nearly every day for 3 years…
6 Whole Eggs, scrambled with turkey and cheese mixed in
3-4 slices of Turkey, about 1/3 pound
1 handful of shredded cheese (3 cheese blend or cheddar)
2 slices of toast with my mom’s homemade apricot jam
½ gallon of low fat chocolate milk, yes you read that correctly
Macronutrient Breakdown
Protein: 160g
Carbs: 323g
Fats: 63g
This meal played a huge role in my size and strength gains during high school. There is now way that I could eat this everyday now because I would be 350 pounds within a month, but this is a great idea for people who are early on in their mass gaining journey or for high school aged athletes who have a hard time putting on mass.
Spinach and Turkey Scramble with Loaded Oatmeal
This is a pretty accurate representation of what my current breakfast is like. This is a good combination of protein, carbs, fats and fiber.
4 Whole Eggs, scrambled with spinach, turkey and cheese mixed in.
3-4 slices of Turkey, about 1/3 pound
1 handful of shredded cheese (3 cheese blend or cheddar)
2 Packets of Instant Oatmeal, Apple Cinnamon is my favorite, with PB, banana and blueberries stirred in
2 Spoonfuls of Natural Peanut Butter
1 Banana
1 Hanfdul of Bluberries
Macronutrient Breakdown
Protein: 90g
Carbs: 150g
Fats: 67g
This is a much leaner option than my high school Breakfast of Champions, but it still will provide you with the macronutrients and caloric surplus to pack on pounds of muscle.
Power Pancakes and Turkey Bacon
This is delicious and will provide you with a boatload of protein and carbs to get you jacked.
5-8 Peanut Butter and Banana Pancakes depending on size you make (2 cups of Trader Joes Multigrain mix, 2 eggs, 1 cup milk, 1 tbsp oil), mix banana and PB into batter
1 Banana
2 Spoonfuls of Natural Peanut Butter
8 Slices Turkey Bacon
Macronutrient Breakdown
Protein: 119g
Carbs: 236g
Fats: 63g
I usually alternate between this meal and the Spinach Turkey Scramble. I have also chopped up the bacon and mixed it into the pancake batter (without the PB and banana though), which is a nice sweet and savory mix. This is a great way to fill your glycogen stores before big squat or deadlift training.
If you wanna get big and strong, you have to give your body the fuel to do so and starting off the day with a farm boy breakfast will get you off on the right foot.
