I have had the hardest time finding a breakfast that will stay with me as I have had hypoglycemic episodes. I found the perfect thing though: 1/4 cup van nonfat yogurt, 1/4 cup plain nonfat yogurt, 1 tablespoon natural peanut butter (I like crunchy) and1 cup high fiber low sugar cereal like puffins mixed with millet puffs. It almost tastes like a dessert but stays with me until lunch and I no longer get weak, shakey and grumpy!

I just copied your diet..  You are able to eat that much bread and still maintain 4% bodyfat?  I eat eggwhites & Ezekial bread every morning too.  But my bodyfat is 20%!!  Thanks for your post!  How many calories is that a day??? 

Eating the way I do works for me due to my body type, genetics, metabolism, and the way I train. I do not recommend anyone eat the way I do. For me it is very easy to maintain 4% body fat. Calorie wise I take in about 900 calories a day and I train like crazy... so like I said it works for me, but not for others. Also, I am hypoglycemic and lactose... so my body can only really process certain things safely! I do this for a living... being a personal trainer and all so I build nutrition plans for clients daily and ones that they are actually able to maintain and will work for them to the fullest benefit. I am also very in tune with my body so I know my needs...

Who knows...lol I just have always been really hyper and energetic so I guess it is just me  That is why I said my diet is just for me... not for anyone else!

I just wanted to chime in on this subject.  I lost a bunch of weight since I started running, but seemed to hit a plateau lately, so I stared taking a harder look at my diet.  I developed a spreadsheet were I keep track of everything I eat.  I monitor calories as well as fat, carbs and protein.  I am using the Active.com nutritional guide to obtain the correct amounts of each.  It drives my wife crazy, because before I eat anything, I have to get my spreadsheet out and compute the values to see if it works.  It's almost like a game to see how close I can come.  But I may be obsessing a bit.

Anyway, a normal running day for me might be as follows:

Breakfast:  2 scrambled eggs and 3/4 cup oatmeal with OJ or coffee

Snack:  Yogurt and an apple

Lunch:   Tuna sandwich on wheat and a salad

Snack:  String cheese and an orange

Dinner:  4 oz chicken breast, 2 cups salad, low fat dressing, 1/2 cup rice.

I try to shoot for about 1525 calories per day on normal running days since my BMR is 1525 and I still have about 10 lbs to loose.  On non running days I cut that to 1025.

I also try to shoot for 51g/day fat, 153g/day carbs and 115g/day proteins.

Since I have been doing this, I am starting to fall off the plateau