T Nation

What Do YOU Eat?

alright been seeing a lot of training and workout info on this board

but, that’s not all of bodybuilding

what are the big guy’s eating everyday

tips, advice, and lets keep this a quality thread


“Anything not nailed down”

heh couldn’t resist

alright, ill start

meal one - 8 eggs, 4 slices toast w/butter, 2 glasses whole milk

meal two (post workout) - 1 scoop whey, 2 apples

meal three/four/five - 2 cups spaghetti, 1 chicken breast

meal six - 2 chicken breasts,(or a london broil if i have some extra cash)

there ya go

about 4000 calories, and almost 300 grams of protein.

really looking forward to this thread

When I was bulking a few months ago my typical day (training day) would look like this:

Meal 1: 1 1/2 cups oatmeal dry, 1 scoop Metabolic Drive, 1 scoop whey protein in water, 7 grams fish oil and a piece of fruit.

Meal 2: 2 chicken breast and a whole box of Rice a Roni. 3 grams fish oil.

Pre-Workout: 100grams WMS, 25 grams whey protein and 5 grams creatine.

Post-Workout: 100grams WMS, 25 grams whey protein and 5 grams creatine.

Meal 3: 2 chicken breast, 3 10oz. Potatoes and a side of broccoli.

Meal 4: 2 chicken breast and a whole box of Rice a Roni (or 150 CHO’s of pasta). 3 grams fish oil.

Meal 5: 2 1/2 cups of egg whites on a 6" loaf of bread (whole wheat sometimes).
***Leg and Back days I would make this meal w.e I wanted, which was usually a medium pie of Dominos Pizza or a Chicken Parm Dinner from the local pizzeria.

Meal 6: 2 scoops Metabolic Drive, 2 tablespoons of Natty Peanut Butter and 2 grams fish oil.

-I also supp’d with Opti-Men multi, which you take three times daily.
-I took ZMA about 45-60mins before Meal 6.
-I salted all my foods and used BBQ sauce with most of chicken.

Here’s a snap of my last leg day. There was probably some peanuts scattered in throughout the day, too… That day was only around 370 grams of protein or so. I’m generally aiming for at least 400 every day, though.

6:15 am
4 oz. Steak
Pieces Whole Wheat

8:00 am
Scoops Surge Recovery

9:00 am
4.75 oz. Schwann?s Roasted Chicken Bites
A crapload of Broccoli
4 oz. Steak

11:00 am
2 Cups Skim
2 Scoops Whey
1 Banana

1:00 pm
2.6 oz of Cheese

3:00 pm
1 oz. Steak
1 oz ham

5:30 pm
4.5 oz. Schwann?s Roasted Chicken Bites
6.4 oz. Chicken Breast

8:15 pmish
5.4 oz Steak

^^^ Just realized not all of the numbers are right. If there’s like 1 oz for something, it’s probably more like 5-8 oz.

One variation:

500g mince = 925kcal, 100g protein
540g Fish = 1161kcal, 70g protein, 97.2g carbs
250g pasta = 625kcal, 37.5g protein, 162.5g carbs
240g Red beans = 262kcal, 17.5g protein, 44.5g carbs
300g chicken = 360kcal, 60.8g protein
300g cottage cheese = 240kcal, 36g protein, 13.5g carbs
1 Protein Shake = 194kcal, 20g protein, 24g carbs
1 PWO Shake = 390kcal, 40g protein, 47g carbs

381g Protein
388g Carbs

I’ll make the mince/beans/pasta into 1 dish, and spread it into 2 or 3 meals.

Lemme edit this, I don’t think Shelby would appreciate me giving such an in depth breakdown…

1.5 Cups of Liquid Egg Whites
4.5 Scoops Metabolic Drive
10oz Lean Ground Turkey
9oz Chicken Breast
3 Cups of Oats
3.25 Cups of Brown Rice
2.4lb of Sweet Potato

whatever meat the cafeteria has to offer + some veggies. usually overcooked chicken or overcooked ground beef, sometimes rubbery eggs if i’m lucky. i also consume a lot of protein shakes, mixed nuts, milk, and stolen fruit between meals and for breakfast.

the best food i ever eat at college is a small plate of black or red beans w/ a dollop of salsa and covered in grated cheese, microwaved.


Breakfast - half a banana, 1.5 scoops of whey

PWO - 2 scoops Surge, 2 scoops whey, an orange, Power Drive

Snack - scoop of Metabolic Drive, fat-free sugar- free yoghurt

Post-HIIT - 150 grams raw salmon with soy sauce, 70g tilapia, lettuce and cucumbers

Dinner - either whatever is at home, or if it doesn’t meet my dietary needs, steamed 150g salmon, couple of large egg whites and steamed broccoli

Pre-bed - 2 scoops Metabolic Drive, or s’more tilapia. WE SHALL SEE!

5 AM Shake:
2 scoop whey
2 eggs
1/2 C oats
2C whole milk

Snack: 8am, 10a,
6oz chicken

2 Home Made Burger (98% lean beef)
2 buns
1oz of cheese on each

6oz red meat
54g mixed nuts

4 eggs
3oz ham
2oz cheese

1/2 C Cottage Cheese
56g mixed nuts

(8) 1.2g fish oil caps a day too.

about 4000 calories.

I eat the basics. Chicken, grass fed beef, whey, quinoa, brown rice, fruit, yam/sweet potatoes, veggies, omega 3 eggs, tuna, wild caught salmon, and oats. No condiments other than salt free seasoning.

All gluten free, too.

M1: 40 gram whey/casein, 120 gr oatmeal, 1 banana, 50 gr jam.
M2: 40 gr whey/casein, 80 gr oatmeal, 2 bananas, 50 gr jam.
M3: 200 gr chicken breast, 120 gr rice.
M4: 200 gr ground beef, vegetables.
M5: Apple and peanuts.
M6: 150 gr chicken breast, vegetables.
M7: 40 gr whey/casein, peanuts, fish oil.

3509 Kcal 284 protein, 337 carbs and 119 fat.

-3 meals of w/e the cafeteria has. Protein/carbs with two 32 oz glasses of 2% milk with each meal.
-b/w each meal I will have a shake, 550 cals 46g P and 92g C 3g fat, I have four of these.
-I drink an extra gallon of whole milk throughout the day, usually between classes when I’m sitting in my room
-Dinner is either 2 personal pepperoni pizzas from pizza hut or 2 grilled chicken sandwichs from chick fila a

Roughly 7k cals I’d say.

6:00 AM
1 cup blueberrys
1/2 cup oatmeal
2 turkey sausage patties
3 eggs
1 cup milk
1/2 cup yogurt
2 fish oil capsuls
1 cod liver oild capsul

9:30-10:00 AM
Muscle Milk and a Banana (I forgot my usual snack)

12:00 PM
Tilapia filet
2 cups mixed greens
1/2 avocado
1 cup carrot match sticks
2 tbsp evoo and balsamic vinegarette
tbsp of crumbled gorgonzola, fetta or blue cheese

3:00 PM
3/4 cup cottage cheese
1 apple

Pre workout
Whey/creatine shake Banana

Post workout
Creatine Now Weight gainer shake

5-7 oz of meat(chicken, turkey, beef etc…)
Vegie Usualy Broccoli or asperigus
Sweet potato, reg potatoes, cous cous etc…
butter, salt etc…

Usualy a glass of milk.
Any suggestions on better bedtime snacks?

Walnuts and dates throughout the day.

M1: one scoop whey
M2: 3 egg omelet with full fat cheese, 1 and 1/2 cup oatmeal, banana, blue berries or raspberries
M3 (peri workout): 1 scoop whey isolate
M4 (post workout): 1 banana, 1 cup oatmeal, 1 and 1/2 scoop whey iso, 1 scoop whey iso/micellar casein, creatine EE
M5: 1 can of tuna, 1 and 1/2 cups whole wheat pasta
M6: Smoothie: Banana, two tbsps peanut butter, greek yogurt, tbsp flax seed, 2 scoops why iso/micellar casein
M7: 3/4 cup brown rice, 1 salmon fillet, various vegetables
M8: oatmeal/protein complex, olive oil
M9: 1 scoop whey/casein, flax seed

Obviously i am in a bulking phase. Diet described above is for workout days. carbs reduced during rest days, fat increased.

6 am- 24-36g of protein from a whey protein shake, fish oil, & multi vitamin

7am-2 eggs, 4 egg whites, 3 oz. ground turkey (99% ff),1/2 cup (dry measure) steel cut oatmeal w/ cinammon & maybe a piece of fruit if I’m lifting heavy that day.

10am-protein shake w/ around 40-50 g protein.

1pm-either 6 oz. tuna or 6 oz. 99% ff chicken (topped w/ salsa) with a salad (lettuce, onions, peppers, tomatoes, pickles, cuccumbers, hot peppers, carrots, and 1 oz. cheese-dressing is a little olive oil & apple cider vinegar)

4 pm-pre workout, protein shake w/ 30-40g protein. if it’s a heavy lifting day, I’ll add some carbs, like oatmeal or greek yogurt topped w/ wheat germ.

6-6:30 pm-post workout-shake w/ 50 g protein and maybe 10 carbs.

(pre-workout I also take 5g L-glutamine, 3g L-arginine and when I am on a creatine cycle, 5g creatine)

(post workout I also take 5g L-glutamine, 10g Leucine, 2g L-carnitine L-tartrate, and, again, if I’m on a creatine cycle, 5g creatine)

8pm-6oz. 99% ff chicken breast or turkey ( w/ homemade salsa and 1 oz. cheese)or lean beef (I prefer venison & bison, but it can be hard to find, 1 cup green beans or other green veggies.

11pm-cassein protein shake or cottage cheese. I may add some natural PB here if I haven’t had enough calories.

Keep in mind I am over 40 and keeping my carbs low as I am trying to drop another 20#s of fat. I cycle in a higher carb day every 4-5th day if I feel weak in the gym.

i ate this yesterday

1 cup oats
3 eggs

chicken breast
1 cup brown rice


post work out - big protein shake

20 mins later…3/4 large frozen pizza

chicken breast
1 cup brown rice

chicken breast

chicken breast
fish oil - i just drink fish oil out of the container…its probably 1-2 tablespoons…

i dont measure the chicken but its in the range of 8-11 oz…i eat it with bbq sauce sometimes…i guess that adds maybe 100-200 cals a day…

my diet changes up but i make sure to get in a lot of protein and get carbs in earlier before training and postworkout…and then cut carbs out later in the day…


2 scoops casein, 1 scoop whey +5g leucine
2 Eggs, 100g Oatmeal, 1 tablespoon sugar free jam, large bannana

4 Slices wholewheat bread
Can of Tuna, tbsp light mayo
1 scoop whey +5g Leucine

2 Chicken Breasts
100g Rice

20-40g of whey
Pint juiced fruit and veg

Post Workout
60g whey
2 Bannanas, Creatine and sugar drink

5 Eggs

Tuna Steak
Grilled Veg and olive oil
2 tablespoons peanut butter

2 Scoops Casein
2 tablespoons peanut butter
10g fish oil

on non workout days the pre&post meals become protein & fat meals

I have noticed that the older I got, the more I understood the increased value of veggies and fruit in my meals & snacks. At the same time the alcohol usage went down from recreational to a more reasonable healthy level.

Breakfasts 6 days a week is oatmeal, protein added with cranberry + eggs and half an orange.
The 7th day of the week the cheif cook decides to do something special.