Sport my usual breakfast...

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One of my morning meals is oatmeal, toast and either milk or OJ i like to add a little cinnamon and Brown sugar to it. What are your thoughts on me adding the sugar and cinnamon?

Oatmeal: 100 calories, fat calories 20, total fat 2 grams, saturated fat 0.5 grams carbs 19 grams sugar 0 grams, sodium 75mg, protein 4 grams

Brown sugar: 15 calories, calories from fat 0, saturated fat 0 grams, trans fat 0 grams, sodium 0mg, carbs 4 grams, sugar 4 grams, protein 0 grams

Milk: calories 130, fat calories 45, total fat 5 grams, saturated fat 3 grams, trans fat 0 grams, sodium 130mg, total carbs 13 grams, sugar 13 grams, protein 10 grams

Also should i change milk...i think i should and i think i wont use it as much in my protein shakes.
 
What are your actual goals here?

How does this fit into your diet as a whole? What's your total calorie consumption per day? What are your total macros per day?

If you're like most of the people who join these forums, you should be consuming somewhere between 1,800 and 3,000kcal/day, depending on goals. Some need even higher than that, very few need lower.

Your breakfast as written is a little over 200kcal. That's tiny. If you're worried about consuming too many calories, then your concern is misdirected. Again, 1800-3000 for the average person who signs up here, depending on gender, body weight, activity level and goals. You've got another 8 meals to consume at that rate to reach the lower end of the spectrum.

You specifically raised a concern about milk. If you're not allergic/intolerant to it, you should consume 2-3 cups of milk throughout the day to get your RDI of calcium (and I'd actually wager that 3-4 cups more accurately reflects our calcium needs).

Why are you using protein shakes instead of solid, protein-rich food?
 
My goal is to burn fat, get lean and be healthy.
Male 25
5'10
210 lbs

Weekly activities; basketball (shoot around for a few hours, walking, weight lifting, elliptical, moderate running, bike and a simpke core workout i picked up (5-6 days a week)...Going on my 3rd month of doing this...my routine is kind of scattered but i am doing something active every day of the week except for one. I've thought about signing up with a personal trainer just to get me in a good routine but my gym is a little out of my budget for a p.t...thats why i signed up here in hopes of gaining some knowledge...so far its been helpful.

I'm eating 6 meals a day and up to two protein shakes...i quit soda, sweets, chips (except tortill chips with salsa at mexican restaurants) frozen microwave meals, & fast food most of all.

I eat a lot of greens, fruits and veggies throughout the day.

Liquids: juice, water, Gatorade, milk...water 95% of the time, milk is with breakfast and protein shakes.

Thank you! You raised some good questions that i should think about.
 
My usual breakfast is not that heavy or light. I prefer to eat granola bars and almond milk every morning. It is healthy and keeps you going. Sometimes I ate fresh fruits like raspberries, blueberries and some cereals or oatmeal.
 
I take black coffee in empty stomach in the morning to burn my fat. And in breakfast I use to have brown bread, boiled egg and milk.
 
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