T Nation

What, Exactly, Did You Eat Yesterday?


Bit of a nod to Chris here.

I see this question get asked to beginners all the time, I'm often the one doing the asking. Maybe it's time some of the more experienced and successful guys on here came forward and set out what they eat so that beginners can see what the diet of successful lifters looks like.

What Do You Eat on a Regular Day?

Yesterday was a light day for me since I stuffed my face the day before.

Breakfast - lots of coffee with lots of cream, and 3 eggs. 400 kcal 25g protein

Snack - slice home made gluten free pumpkin pie with homemade whip cream 600 kcal 10g protein

Lunch - half of a frozen gluten free pizza 350 kcal 12g protein

Pre/peri workout shake - 25g dextrose, 20g whey protein 180 kcal

Post workout shake with 25g dextrose 25g whey protein 200 kcal

half pint of ice cream 500 kcal 10g protein

Dinner 2 large bratwursts with a side of sauted kale 1300 kcal 50g protein
Slice of pumpkin pie with whipped cream

nightly large glass of whole milk with 15g whey protein added in. 200 kcal 25g protein

Total 3730 kcal 177g protein

Edit - to include calorie and protein estimates


Nod to Dan John, really. I blatantly stole it from, err I mean learned it from, him. Anyhow, cool idea. I'm always a fan of "spontaneous nutrition/training check-ins".

Yesterday wasn't a training day but we did put about four hours into cleaning out/rearranging the basement here.

Late breakfast: Bigass coffee with stevia; 5 eggs, 1/2 a tomato, 1/4 cup spinach; cinnamon raisin bagel with ~2 Tbsp cream cheese.

After cleaning: Bigass bowl of spaghetti with ~1/2 pound of roasted loin of pork and ~2 cups sauteed kale.

Pre-bed: 2 scoops Metabolic Drive in water with 1 Tbsp flax.


Pretty much all the advice I give out comes from Dan John. Add a bit of swearing and a few wank jokes and that's pretty much it.


Breakfast - 2 cups Oatmeal, Ham and cheese on Toast, whey Protein Shake.
Post Flag Football game - whey Protein Shake.
Lunch - 275g Brown Rice, 250g Sweet Potato, 250g Chicken Breast, 2 tbsp humus.
Late Lunch - 175g Sirloin Steak, 250g Brown Rice, Broccoli
Dinner - 2 Slices Meatball Pizza with additional 80g chicken breast. Mushroom slice
Late Snack - 450g Greek Yogurt, 2 scoops whey


Of all days, you had to ask for YESTERDAY.

1 egg
1 cookies and cream Quest bar
1 tbsp. omega swirl fish oil

2 slices Ezekiel bread
1 tbsp. coconut oil
1.5 cups cinnamon toast crunch
1.5 cups peanut butter multigrain cheerios
6 oz skim milk

4 Beck's Lights

1 Balance Bar - peanut butter
4 squares 72% Dark Chocolate

1.5 cups honey nut cheerios
1.5 cups cinnamon toast crunch
1.5 cups raisin bran
1 cup 2% milk

1 Fiber One bar
1/2 bag Bark Thins chocolate peanut butter pretzel stuff
4 ounces lean ground turkey burger

4 servings of tortilla chips
4 servings of hummus

1/2 Frozen Pizza - pepperoni

DAMAGE: 5,000 cals, 580g Carbs, 161g Protein, 187g Fat

(But 18 of the 20 days before that were pretty damn good, I swear...you had to ask about yesterday, though!)


I'm not experienced or successful, but I'll play.

Off day, over ate a bit (up 1/2 lb).... total for the day,not in order:
1 1/2 small chickens (3-4 lbs ea); 1/2 was "adobo'd" (cooked in vinegar and soy sauce) other chicken was crockpot
1.25 large sweet potatoes (bit too much, w/ some onion)
3/4 banana
3 cups braised collard greens
1 protein shake
5 eggs fried in 3/4 tbsp butter
few walnuts and fried peas



4 eggs
4 strips bacon
Porridge with chicken slices


Big Mac Meal

2hrs Pre workout

Peanut Butter
3 scoops protein powder
Lactose free milk

Post workout

Weight gainer (maltodextrine + 50g protein)


Black Pepper Steak
1 baked potatoe with cream sauce

Green Bean Soup with sweet potatoes
1 can Pringles potatoe chips

I eat almost the same things every day except on weekends.


Yesterday was a "clean out the freezer and fridge" day with a few hundred calories of vodka and almost no veggies, but this is what I ate yesterday...


Chobani Greek Yogurt, pineapple
Protein shake with 1 cup 2% Milk
Macintosh apple


2 Pan-seared tilapia filets, 170 g

Day Snacks:

Macintosh apple
Ducktrap Smoked Wild Sockeye Salmon, 4 oz (whole package)
Laughing Cow Lite Swiss Cheese, 3 wedges
Kashi Seven Grain Crackers, 30 crackers


1/2lb of grilled hamburger

Evening Snacks:

1/2 lb of grilled hamburger
Mixed Frozen fruit, 280 grams
Chobani Cherry Greek Yogurt
Macintosh apple


Titos Vodka, 8oz

Totals for day:

Calories: 3,134
Protein: 257g
Carbs: 339g
Fat: 80g
Sodium: 3,099
Sugar: 126


Bowl of Oats with 2 scoops protein powder mixed in.
Tin of tuna.

Macadamia Nuts.

Nasi Goreng with a twist which is basically a large tub of stir fry Chicken Thighs, Scrambled Eggs, Rice, Peas, Beans, Broccoli, Capsicum, Carrotts, Garlic, Chilli and whatever else I throw in. I pre cook a dozen or so of these and have one for lunch every day till I run out.

Tin of Tuna.

Surge Workout Fuel.
BCAA's , Creatine Malate.

Whey Protein

Porterhouse Steak with Beans, Cauliflower, Broccoli, Carrots and Capsicum.

Large block of Cheese.

Drank 4 liters of water throughout the day.


I'm currently trying to maintain around 230-235 so I can cut to 220 or be a filled out 242 with out having to cut. So calories are slightly lower than normal for me but none the less. All food is preccoked weight and portions.

Breakfast -8:00am
6 eggs, 6 egg whites
1 cup oatmeal
1 banana
16oz 1% Milk

Lunch- 12:00pm
12oz of Flank Steak
1/2 cup Jasmin rice
1tbsp olive oil

Meal 3-
12oz of chicken
2 sweet potatoes

12oz of Tuna
4 slices whole grain bread
16oz 1% Milk
Little Mayo for Tuna

Before Bed-
16oz of Cottage Cheese


This is what I eat literally every single day (barring special occasions or something):

serving bowl full of Cinnamon Toast Crunch with skim milk

6 eggs

1lb of sirloin tip steak

6 more eggs

12 fish oil
1 bag of Wonka Giant Chewy Nerds

2786 calories
227g protein
190g carbs
118g fat

I'm not a real big eater, but I think this is actually a good illustration for newer lifters of just how much you can eat without really getting that high on calories. If you eat a pound of beef and a dozen eggs a day you might feel like you're eating a bunch of food, but it's not as much as you might imagine.


So true. I almost want to consider eggs a diet food, because nothing fills me up for extended periods like eating a 4-5 eggs. Yet there is only about 70 kcal per egg.


I'm diligently logging food intake right now, so here's a decent day for me.


Chobani Greek Pineapple Yogurt, 1 container
Small Macintosh Apple
Scoop of protein in water


Chicken Jambalaya (rice, chicken and spices), 350 calorie serving

Daytime Snacks:

Macintosh Apple
1 oz Mixed nuts (cashew, macadamia, almond)


Protein Shake with Water

Post workout:

Protein Shake with 1 cup 2% Milk


3oz pan-seared tilapia
120g baked potato with skin
1 cup steamed green beans

Night Snacks:

Another bowl of Jambalaya - 350 cal serving
Protein Shake with 1 cup 2% Milk
1 oz mixed nuts
160g Cottage cheese

Intake for Tuesday, 10/14//14

Calories: 2,741
Protein: 245
Carbs: 268
Fat: 86
Sodium: 2,809
Sugar: 114


Best supplement ever!


Awesome thread.

Yesterday was a gym day for me?

10:30am: an ounce of macadamia nuts.
12:30pm: 3 eggs and 3 egg whites, cucumber and tomato salad with a teaspoon of olive oil, and a quest bar.
2:30pm: 1.5 cups of rice with tuna, a banana, and a small handful of almonds.
3:30pm: Upper body session at the gym. Sipped on BCAAs at the gym.
5:30pm: Post workout meal; 1 massive turkey and roast apple sammich, 4 gluten free crepes with strawberry jelly, and a whey shake.
7:30pm: About 3/4 of a roast chicken, 3 large sweet potatoes and some broccoli.



2:30pm Coffee
8pm 1lbs chicken, 1 cup rice, 1 cup veggies


1/2lb chicken mixed with a box of rice a roni (split over 2 meals)
16oz 2% milk
40g protein shake
macademia nut cliff bar

I have no idea what the macro-nutrient break down was. I don't care anymore, and haven't for a while (which is also why I basically look like shit, but hey, strong shit!).


Damn, frankly I have been surprised by the food eaten here. I thought I would see chicken breasts and broccoli as the most prevalent items. Maybe this is where I have been going wrong. Not enough "good" stuff.


Coffee with heavy cream
peanut butter (2-3 tbls)

2 scoops protein in water (sometimes)

Preworkout: (around 11:30 am)

Scoop Protein with a little dextrose

Post workout:

2 scoops protein and a banana

mid afternoon:

peanut butter
2 scoops protein in water

early dinner:

meat (about 10-16 oz depending on hunger)
large spinach salad

early evening:

2 scoops protein in Unsweetened Almond/Coconut Milk

late evening:

2 scoops protein in Unsweetened Almond/Coconut Milk

Calories: 2200-2700
Protein: 250-275
Carbs: no intentional carbs other than 1-2 tbls dextrose and the banana
Fat: 75-100

once or twice a week i'll have a carb frenzy meal


Early morning: A few pieces of a breakfast casserole of eggs, potatoes, onions, sausage and bacon.

Mid morning: Whole milk, chocolate whey, malt powder.

Lunchtime: Whole milk, chocolate whey, malt powder.

Pre/Intraworkout: Peptopro with electrolytes and caffeine.

Dinner: Raw oysters, chicken stuffed with sausage, polenta, collard greens.

Dessert: A few bites of homemade roasted strawberry balsamic black-pepper gelato.

Lots of dairy. The foods change, but there's plenty of protein and fats at every meal.