BodyRock.TV

Haha! When I first glanced at this link I was like “Hey! Thats my breakfast!” but i quickly realized its much nicer.

My breakfast consists of 2 slices of bread, and 3 eggs+salt & pepper and/or ketchup, I make em scrambled. Much too lazy to cook anything fancy i nthe mornings.

Whats really frustrating right now though is that I don’t have the biceps, I curl and curl but it’s not working out for me, I achieved most of my goals already though, but the Biceps are killing me!

Abs, Pecs, I got those, Triceps even, but the bicep.. They are the shy ones!

Great articles/videos you have, never used any of them though, interesting none the less.

But lucky for me, I don’t have to count calorie; go metabolism!

Hi Anon,

maybe one of the reasons why you can’t build your biceps muscles is because you don’t eat enough. As you mentioned, you have fast metabolism so you probably have no problem with burning fat. But maybe your metabolism is also burning your muscles. I think you should try to count the calories and increase your caloric intake. Try it and you might see a big difference in one month from now.

zuzana

great breakfast ,, but i feel guilty when i eat bread ,, even when it is whole graine

but let me ask you quishtion : look iknow about 1 2 3 ruls ,,, but irealy want to know how many times you eat bread aday ??

i eat it once ,, for lunch or dinner ??

zuzi
try thise recipe

2 eggs ,, can of tona ,,chedder cheese

all to gather ,,and some salt
and cook it in pan with some oil

belive me it’s delicious

MMMM LOOKS YUMMY… :)
IM GOING TO TRY THAT ….!

Thank you Hanan :)

You can eat bread how many times you want as long as you follow the 1-2-3 rule, it is really that simple, don’t feel guilty about eating whole grain bread :)

i eat 2000 cal aday ,, wich mean 1000 cal from carb

,, wich mean 250 g of carb

alright ,, thanx

Here is my favorite breakfast meal at the moment.

I saute lots of mushrooms, green onions, and peppers. Then I add 2 egg whites and one egg yolk, then scramble it up. Then I add about 1/4 cup of low fat mozzarella cheese. Then you wrap it all up into a tortilla shell. Sometimes i like to take one piece of turkey bacon and crumble that up inside of it as well…for extra flavor and crunch. This meal with the turkey bacon is only 230 calories, and it really fills you up.

This recipes sound super yammy, now Im getting a little hungry:))

Hi Zuzana,

I’ve got a question for you..
How do you count calories? Do you weight your food or just following the labels..And after cooking a big meal,how to find out calories in each serving.

Many thanks
Tanya

Hi Tanya, I read the labels or I look up the calories of certain foods online. When you cook a big meal than you have to find out how many servings you will get from it and than just divide the calories.

Hi, I luv your vidos you have many different types of exercises I’m going to try! It’s exciting!

My problem is the eating…what is the 1-2-3 rule????

I have 100 lbs to loose but I have lots of muscle tone because I like to exercise and train with weights…so what do you suggest to be my first steps in fat loss!

Thanks,Dj

HI Dj, first you have to adjust your diet. You can read more about the 1-2-3 nutritional rule here. For fat loss you should be doing whole body workouts with very little rest between sets and a lot of hight intensity interval cardio (3 to 5 times per week) Avoid machines at the gym, the best equipment that will give you the fastest results are free weights.

Hey Zuzana,

I found your website about a month ago and I love it!

My recipe for quick and tasty breakfast:

2 mushrooms (champignons)
a slice of ham (optional)
half onion

Cut the ingrediens into smaller parts (as you like it) and throw it all on the pan. Wait till the water from mushrooms evaporates and add egg whites or whole eggs. Salt, pepper – mix till its ready.

You can sprinkle it with spring onions.

Sometimes, I make my scrambbled eggs only with fresh pepper (red, yellow, green – makes it more colourful), cut into slices. It’s also very good though not everyone likes it since it seems a bit more sweeter than usual.

Of course, before breakfast I do 20min cardio :)

Hi Justyna,

thank you for the recipe I appreciate it! I envy your discipline, I wish I could workout first thing in the morning :)

I’m envious as well! That’s the one thing that i’m having the hardest time doing…working out first thing in the morning. I just feel like I have no motivation or ambition when I wake up. Justyna, how did you get yourself to get into the swing of working out first thing in the morning?

Well that ws sumthing which i also eat..my bfast consists of 3 egg whites, 1 whole egg, scrambled. a bowl of Oat meal with milk.
My prob is I constantly burn fat, but still had developed a visible belly which doesn’t look gud when on beaches..how shud I get rid of this belly also i shud not lose my muscles overall??????

Raj, I would like to answer your question, but I am not sure if I understand. Your problem is that you have developed abs or that you have fat belly?

Zuzana, Nicole, the answer is simple, I don’t have time to do the cardio (or any other workout) in the evening. I go to work at 9 o’clock, so I have some time in the morning.

Though I have to admit that in the beginning, it WAS difficult to force myself get up earlier and start tranining. But now it’s just a habit and if I don’t workout in the morning, I feel like something is missing :)

Best from Poland,
Justyna

I had developed a fat belly but at the same time i am losing weight too…now shud i eat carb or clean protien..
Can u suggest me a diet plan for a day..
Thanx

Hi Suzana

About biceps development, maybe the problem it´s not only eat, some articules makes references about genetic, biceps like others part of our body saying that development depending on our genetics, maybe we are doing everything right, even if we are doing every thing all right, we can get better a little bit more, but developing…. we must conform.

my best

Marcia

Genetics can’t guarantee or doom our success in achieving total fitness.

Hi Suzana,

thanks for your answer, you´re really amazing!!! We can´t never lose our hopes!! we must try always, no matter what dificult it migth be, the important is always try, and always find the great way of to be happy and satisfied with ourselves!
Thanks

good job!!

My best Marcia

Hi Zuzanna,
Do you drop the egg yolks out because of cholesterol or fat content? Basically if I’m consuming an egg a day can that add up cholesterol wise long term or am I being paranoid? Not worried about the fat as I’m lean as is and just want to build up muscle.
BTW I’m trying out your recipe for the protein shake – its quick and easy to throw together before work which is great
Keep up the good work,
Martin – Ireland

Hi Martin, yolk is very high in cholesterol and quite high in saturated fat. I am personally avoiding yolk because I get enough of healthy fat from other meals during the day.

Can you do a video on how to do egg whites? I have absolutely no idea how to make them, and every time I buy them for breakfast out somewhere, they are ridiculously expensive!

Hello Zuzana

I found your fitness tips are great..but the recipes you’v recommended are non-veggie and I don’t eat any kind of meat nor eggs,when I get up in the morning I drink 4 glasses of water, in breakfast I eat whole wheat fiber 1 cereal/whole wheat bread with tea/milk.
During the day I eat whole wheat pita with some cooked vegetables,salad and same in the evening. During my long day when I am hungry I have 1/2 fruit’s. So basically thats what I eat from the start of my day till I go to bed.
My main goal is to loss fat as I have been following your excersices but can’t get rid of that chubbiness around my stomach. Maybe my eating style is not right or my excersices are not right, can you please help me out with this. I would really appriciate.
Thank you

I can’t believe you think that my recipes are non-veggie! :) I put vegetable in everything. I am also meat eater and egg eater so I get enough protein from food. Vegetarians have often problems to get enough protein from the food they are eating and they tend to rely too much on bread, cheese, pasta and fruit. You can add more protein to your diet with beans, lentils, tofu, soy meat, and nuts. You don’t want to eat too much of nuts because it contains a lot of fat. Weight training at least 3times per week and regular cardio is a basic approach to fat loss. I hope this somehow helps.

Hi Zuzana,

I did your 20min workout yesterday and my whole body is aching! So i guess it must be working better than the bike I have at home. My question is do I exercise again today or wait till the aching has calmed down a bit? Also, i saw your recepie for the protein shake on utube, when do I actually have that, before or after my workout? And how many times can i have that?

By the way, your body is so nice and toned and I love your website!! Thank you.

Zuzana, I think Harjit is referring to your recipes as non-vegetarian and Harjit is vegetarian;)

@Harjit-
I would say you are not eating near enough protein-add things Zuzana mentioned. Cottage cheese is another great high protein along with egg whites. It doesn’t sound like you are eating ENOUGH calories esp if you are male and working out hard.

Hi, the protein shake is really tasty but not suitable for everyone and it contains more fat than it should so I took it down from the website. But if you still like to try it and you don’t mind the fat from peanut butter, just don’t add the yolk, use only the egg white. You should get some protein after your workout. It could be meal like fish and veggies, egg whites with veggies, chicken breasts with veggies or you can drink protein shake. If your body is still aching from yesterday, take a rest today and do another workout tomorrow.

Hi Zuzana!
I’ve just discovered your website and I really like your approach. I’ve just begun building muscle mass and cutting down on things like alcohol. For breakfast though, I have been using 1 whole egg and one white, scrambled. I take halved cherry tomatoes and cook them over very high heat with super extra virgin olive oil, salt and pepper. I let them get really soft and sweet and dash a bunch of dill on top. You can take that out of the pan and make an omelet with this and some gruyere cheese as the filling, or just scramble everything into delicious mound! I usually toast up a piece of whole grain bread and add a piece of fruit. Oh, and of course coffee!! enjoy!

Thanks for the recipe Jessica!

Zuzana, I just wanted to ask you if am I supposte to it breakfast before or after working out.

To vary it, I would put the egg mixture into a whole wheat wrap/tortilla and add some salsa. That ways its easier to eat on the go.

Why don’t you use the core of the egg? The yellow part? Is there any disadvantage for weight loss? Could it be good for gaining weight/fat?

Adrian, the yolk is full of fat and cholesterol. I prefer to avoid it.

Fat free cheese is pretty bad in my opinion melted (trust me, I’ve tried!) — instead anytime I need melted cheese (or need my cheese fix) I use partially skim milked (pksm) mozzarella cheese. It’s higher in protein then most cheeses and not that high in fat (I’ve never seen it in a store for any brand having more grams of fat then protein). Usually about 1 slice has 4-5 grams of fat and 6-8 grams of protein depending on the brand.

I like to workout in the morning too, but can’t function unless I have food first. I ususally have a little snack before I workout like Sprouted grain toast w/ peanut butter, or cottage cheese… then I eat my breakfast after my workout. Thats what works for me, I don’t know if it will help anyone else though.

I feel like I eat all the bad stuff, because I eat stuff like the yolk in all my eggs, black olives, natural peanut butter, olive oil, fresh whole milk.

The yolk has B12, which helps the body absorb Iron, which keeps me from getting anemic, and anemia goes along with the sickness in my body (which I’m fighting the odds and WINNING YAY). When I do get anemic, I actually drop a whole “FRESH” egg in the blender with a couple ice cubes and about 6 oz. “concord” grape juice (no sugar or anything else added) each moring for a cpl mornings… it tastes great and I’m back to normal red blood cell counts in no time at all.

[...] Zuzana – BodyRock.Tv wrote an interesting post today onClean Breakfast | free <b>fitness</b>, and <b>exercise</b> videos, workouts and <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onClean Breakfast | free <b>fitness</b>, and exercise <b>videos</b>, workouts and <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onClean Breakfast | <b>Fitness</b> Advice, Workout <b>Videos</b>, Health & <b>Fitness</b> <b>…</b>Here’s a quick excerpt [...]

I learned not to use bread or cheese in my diet..period. I am really gross and I make this with low fat sour cream. I use a drop of olive oil for the veggies and eggs not to stick.

I love veggies, so whenever I can incorporate fresh veggies, I do. I eat vegetables and fruit with every meal.
My ideal breakfast consists of an omelette, 1 or 2 vegan sausage links, and a piece of gluten free toast or potatoes.
To make the omelette… I boil water in a larger saucepan or pot. Then put one whole egg and two egg whites in a ziploc bag, close, and shake vigorously. I open the bag and add finely diced yellow bell peppers/tomatoes/spinach and I tiny bit of vegan cheese shreds. Then the bag gets closed and boiled in the water for two minutes. Perfect omelette that doesn’t fall apart in the pan. Plus the veggies don’t get overdone in a frying pan.
I take my toast dry, and my potatoes get cubed, tossed in canola oil and lightly browned in a frying pan.

now THIS looks great!!! Thank you for your advice…surprisingly I never even thought of my diet! (Sad I know) Can you go overboard on vegetables? I have always liked to eat raw green beans as a snack as opposed to chips and garbage…but is there a point where you can eat TOO MUCH of them?
Thanks again! You are WONDERFUL!!
Chris

Hi Chris,
you can go crazy on veggies if you like as long as you can keep it in your stomach :)

I eat an egg breakfast about once every two weeks. I hate the after taste and smell of eggs on my breath and immediately brush my teeth afterwards. LOL, that’s just me. Anyway, this is how I make what I call “my egg-lette”(omelette)= two brown eggs (my preference)better if I can get them from one of neighbors free range chickens, diced green bell pepper, diced mushrooms,diced green onions (regular white onions are okay),diced tomatos. Dice and measure all accordingly,about or a little less than 1/4 cup. Crack the eggs in small bowl, sprinkle:garlic powder,tumeric powder,carne guisade seasoning, cumin powder and if you want a little spicey (as in mildly hot) add some cheyenne powder. Whisk or use a fork to stir the eggs and spices, pour into hot pan that has about 1 tablespoon of extra virgin oil. Let the eggs cover the entire pan bottom,lower temperature to medium, and watch till the eggs look like the edges and center are slightly cooked and pour the mixed dry ingredients over the entire egg, wait till the middle looks done and flip over half of one side of the egg over toward the other, and take one slice of 2% skim milk cheese and layer over the “egg-lette”. When cheese looks slightly melted, it’s ready to serve and eat. I hope all this makes sense,and if you try it,you like it. The rest of the time I eat one minute oats with banana and one teaspoon of crunchy peanut butter,one teaspoon of the non white sugar…THANKS A BUNCH,TEXAS CINDY

Susana, I make my breakfast like yours, but I use 2 organic eggs, rich in Omega-3 as well as I use 2 slices of Ezequiel bread toasted, but with no mustard and its very delicious.

I am craving sweets all the time. What can I do to stop eating them. Pls Help

Hi Halina, I guess you need a really big motivation that will keep you strong when it comes to overcoming your cravings.

Hi Zuzana…

i think i got the wrong idea on how big to make my 5 to 6 meals b/c compared to my breakfast, this seems very large…is this all one serving?

can u tell me if this sounds like a good fat loss plan or is this not enough food?

9:00 one whole grain toast w/ a boiled egg
12:00 tea (sometimes w/ a few crackers)
2:30 an apple or some other fruit
5:00 Yogurt with added fiber
7:30 Fish or chicken with small salad OR brown rice w/ mixed vegies or meat

an hour on treadmill or eliptical (moderate to high intensity) 5x a week & weight training 2x. i have been rely tryin to loose weight but i think i ‘cheat’ too much on my diet so now i m thinking abt writing down everything that i m supposed to do the next day n eat nothing other than wuts written on my paper. i m so desperate to loose the belly fat! HELP plzzzz

Take some tortilla chips, or use regular corn tortillas and break them into small pieces and throw into a heated pan of olive oil till slightly crisp, pour in your stirred eggs with spices like garlic,cumin, cayenne, into the pan and scramble till done,sometimes I like to add green hot sauce,then sprinkle cheese on top.

That sounds really good Cindy, thanks for the recipe. It’s simple, but it sounds great.

i a good meal, i make omelet sametimes i use white onions,spinch and mozzarella low fat cheese, and i like too omelet w zucchini and onios, and mayo and other is omelet w broccoli rebe is my faver sametimes i make a sub w theese any omelet and slice tomatoes and leaves of romain lattuce i love the breakfast and is easy to do these breakfasts

I experimented this morning for breakfast and it was delicious. I used about 2 tablespoons of left over vegetable medley, half of a smoked salmon (it comes in a pouch and the salmon is about palm size) and let it lightly fry in a pan with extra virgin oil,then I added 2 egg whites, little bit of NO SALT and pepper,cumin and garlic,stirred it up till eggs were done. I was surprised at how good it tastes and my husband liked it also;he said it had a nice flavor but couldn’t believe I had used salmon. Hope ya’ll like it if you try it.

Halina, I have those cravings sometimes,but now when I do, I eat seedless grapes, pears, oranges, or almonds and walnuts. Or sometimes I just mix all the above when the “gotta-have-something-sweet monster” attacks. I think in time your brain will register that your body no longer needs all that sweet,sugary,chemical additives,stuff. Just give yourself some tough love,you’ll see the positive results.

Zuzana,
This is a great recipe. I will have to try it sometime. Right now i usually have an omlet with ham and green peppers and whatever else is being served. I’m in my last year of college, and I know you know what its like eating college food. HAHA

Once i’m done and start working and making money, i will stock up on the healthy foods since i’ll have the money.

I do powerlifting right now, but would like to crossover into bodybuilding and trymy ring a modeling in the near future. I’m 6’3 and about 230lbs right now with probably around 8-10% BF. My goal is to get up to 240-250, but stay cut.

Were you in as great of shape now as you were in college? If so,how did you stay so lean?

Thanks Zuzana and keep up the phenominal work!!

-Nick

Thank you for that nice recipe :-)

Zuzana, i see you like tortillas, i eat them often also.. have you tryed potato lefse? it has better flavor,low fat and cholesterol free,there very good with mashed potatos and melted butter also, would you like to try some?
thanks, Michael

Wow, lots of recipe from comments! lol

Two weeks ago, I did that recipe of yours and it’s delicious! Usually when I eat breakfast, it’s just plan eggs and that’s it. lol But once I put variety with vegetables, it’s a lot better! lol

Mershiiii beaucouppp!!!

I was a vegetarian for 10 yrs, started eating meat again 5yrs ago. For a vegetarian version of Zuzana breakfast, use 1/2cup to 2/3cup of crumble extra firm tofu in place of egg whites. Replace cheese with vegetarian cheese. Add 1tsp turmeric. Very yummy breakfast.

I might incorporate some frozen veggies in my omelette soon. I don’t feel the need to since I eat a *ton* of veggies during the day! The last omelette I made was absolutely delicious. In a bowl, I blended the york and the egg white with a fork. I added a little bit of milk, black pepper and nutmeg. In the pan, I melted a tiny bit of margarine, then I cooked the first side of the omelette. I added a slide of ham and a little bit of mozarella cheese on top. I waited until the cheese was set, then I cooked the other side. I folded the omelette in half and served it. I tasted great with a glass of vanilla soy milk! :) You can put it in an english muffin as well.

Čau Zuzko,
myslím že by jsi mohla zmínit něco o prospěchu konzumace kváskovýho chlebu. Pro sportovce je to bomba :)
Měj se.
DF