What a Top Dog Has for His Morning

For men who want to shred fat, build strength, and start their day like warriors. No fluff. No clown food. Just real fuel to dominate.

Most guys don’t choose what fuels their day. They reach for what feels good, not what works. Sugar, caffeine, weed, kratom, cereal, vapes — all different flavors of the same weakness.

I used to be that guy. Not anymore.

Now I drink this first thing in the morning:

Basic Keto Whey Shake — Ingredients and Macros

• 1 scoop whey protein (about 25 grams protein, 120 calories)
• 1 tsp milled flaxseed (2.5 grams fat, 1 gram protein, 13 calories)
• 1 tsp olive oil (4.5 grams fat, 40 calories)
• 1/8 tsp Himalayan pink salt (for electrolytes, no calories)
• 1 cup unsweetened almond milk (1 gram carbs, 30 calories)
• 1 tsp chicory coffee (optional, zero calories)
• Water to mix (no calories)

Total calories: About 200-210
Macros roughly: 25g protein, 7g fat, 1g carbs (mostly fiber)

Step-by-step for Dummies

1. Put 1 scoop whey protein into a shaker or blender.
2. Add 1 tsp milled flaxseed.
3. Pour in 1 tsp olive oil.
4. Add 1/8 tsp Himalayan pink salt.
5. Pour 1 cup unsweetened almond milk.
6. Add 1 tsp chicory coffee if you want that bitter coffee kick.
7. Add water as needed to make it a smooth shake (about 1/2 cup or more).
8. Shake or blend well until mixed.
9. Drink it right away.

If You Don’t Have These Ingredients

• Whey protein: Use any clean protein powder with low carbs and fats (pea, egg, or beef protein works). Or if whey is too expensive, you can use pasteurized egg whites (about 3-4 tbsp for 25 grams protein) or heavy cream with extra eggs for calories.
• Milled flaxseed: Use chia seeds or hemp hearts instead (similar macros and fiber).
• Olive oil: Substitute with MCT oil, avocado oil, or melted butter/ghee.
• Unsweetened almond milk: Unsweetened coconut milk or heavy cream (adjust calories) work.
• Chicory coffee: Use instant coffee or black coffee powder.

Warm or Hot Version

Make the same shake but heat the almond milk before mixing. Blend or whisk everything together while warm. Keeps you warm, helps digestion, and still keto.

Pudding Version

Mix the shake base with:

• 1/2 cup cottage cheese, or
• 1/2 cup Greek yogurt (full fat, unsweetened), or
• 1/2 mashed avocado

Add hemp hearts, chopped mixed nuts, or chia seeds for texture and extra healthy fats. You get a creamy, filling keto pudding.

Pudding Macros (approx): 300-350 calories, 25-30g protein, 15-20g fat, 3-5g net carbs depending on additions.

Hot Cereal Version

Use 2 tbsp milled flaxseed with warm water or almond milk to make a porridge. Add a scoop of whey and olive oil or butter. Stir until thickened.

Hot Cereal Macros (approx): 250 calories, 25g protein, 10g fat, 2g net carbs.

Minimalist Coffee Version

Just coffee with 1 tsp olive oil or butter and a scoop of whey protein. Stir well and drink.

Extras You Can Add

Zero calorie or very low calorie sweeteners like Splenda, Sugar Twin, stevia, or monk fruit are fine in moderation.

Also cinnamon, nutmeg, cocoa powder, or chia seeds work great with minimal carbs.

Always check labels for hidden sugars, soy, chemicals, or carbs. Pay attention to serving sizes, especially for high fat or low protein products.

Macros and Calories Matter

Keep your protein and fat roughly equal in grams to balance hormones and energy.

Remember, calorie deficit causes weight loss. Surplus causes gain. Macros shape your body composition.

Keto is the textbook alpha shredding diet but choose what fits your goals.

My Ideal Breakfast

I’m not perfect but when I have an ideal morning I start with this shake and a skillet of spinach, pork fat or bacon, cheese, eggs, fish, beef, or pork.

I also add a spoon of unsweetened natural peanut butter either in the shake or on the skillet.

Budget Shopping List

• Whey protein: Look for sales on bulk powders online or at discount stores. If too pricey, use pasteurized egg whites or heavy cream plus eggs.
• Flaxseed, chia, hemp hearts: Buy in bulk at health food stores or online for cheaper prices.
• Olive oil or MCT oil: Use whatever healthy fat fits your budget, butter/ghee also works.
• Unsweetened almond milk or coconut milk: Store brands or make your own at home.
• Cottage cheese, Greek yogurt, avocado: Available in most grocery stores, avocado prices vary seasonally.
• Chicory coffee or instant coffee: Usually inexpensive at supermarkets or online.
• Natural peanut butter: Look for unsweetened, no sugar added types.

My Thoughts on Sweeteners

I like Splenda and Sugar Twin myself but use them in moderation.

It’s a myth that artificial sweeteners are dangerous — studies show they aren’t.

Just because something is natural doesn’t mean it’s good. Cocaine is natural, meth is natural (ephedrine), and poison grows in nature (nightshade).

None of those are healthy, even in their herbal forms. Tobacco plants can still kill you.

Adjusting for Your Goals — Cutting, Bulking, Maintenance

If you want to lose fat, keep this shake low-calorie and keto-focused like above. Use mostly protein and fat, keep carbs under 5 grams. Stay in a calorie deficit overall.

For maintenance, add more fats like extra olive oil or nuts, keep protein solid to maintain muscle.

For bulking, increase calories with heavy cream, extra nuts, or add an extra egg or two. Keep protein high to build muscle but don’t go crazy on carbs.

Timing wise, this shake is great first thing for fasted training or morning energy. You can also sip it later as a meal replacement or post-workout.

Final Thoughts

Your morning fuel sets your whole day’s tone. You can start weak or start strong.

Don’t waste your first 10 minutes with bullshit. Build your body, build your discipline.

Follow the new Instagram: @jonstone.ironresilience

— Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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