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.
[quote]dagill2 wrote:
Bit of a nod to Chris here.[/quote]
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.
[quote]dagill2 wrote:
Bit of a nod to Chris here.[/quote]
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”.
[/quote]
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
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
Bowl of Oats with 2 scoops protein powder mixed in.
Tin of tuna.
Coffee.
Banana
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.
Banana.
Tin of Tuna.
Surge Workout Fuel.
BCAA’s , Creatine Malate.
Whey Protein
Porterhouse Steak with Beans, Cauliflower, Broccoli, Carrots and Capsicum.
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.
This is what I eat literally every single day (barring special occasions or something):
Breakfast:
serving bowl full of Cinnamon Toast Crunch with skim milk
Lunch:
6 eggs
Dinner:
1lb of sirloin tip steak
Snack:
6 more eggs
Supps:
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.
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.[/quote]
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.
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.
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.
Morning:
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
veggies
early evening:
2 scoops protein in Unsweetened Almond/Coconut Milk
late evening:
nuts
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