Good Morning Guys,
To give our readers an idea of my daily caloric intake and macro nutrient choices, I want to post what a regular day looks like for me. The day I decided to record was a Friday in March, I was out of frozen veggies on this day, broccoli is usually a go to vegetable for me. I consume anywhere from 2-3 gallons of water a day, probably a little too much, but over time my body has gotten used to it and I begin to feel dehydrated if I’m not drinking at least 30 oz of water per hour.
(Sidebar: I eat every 2 1/2 – 3 hours, and I work friday and sat nights so I’m up until 4-5am. I will take in more calories than usual on these days due to activity levels.)
Meal 1: 1 cup egg whites, 1 cup cooked oats, 1 scoop whey, 1 large banana, black coffee
Protein: 58g Carbs: 54g Fat: <5g
Meal 2: 8oz Chicken Breast, 1/2 cup cooked rice, 1/2 sweet potat0, raw nuts
Protein: 65g Carbs: 46g, Fat: 15g
Meal 3: 2 Scoops Gold Standard Whey, 1 cup oats, raw almonds (or 1 1/2 tbsp NatPB)
Protein: 55g Carbs: 54g Fat: 12g
Meal 4: 8oz Tilapia, 1 Sweet Potato, 1 cup rice
Protein: 56, Carbs: 57g Fat: 10g
Meal 5: 2 Scoops Gold Standard, 1 cup oats, 1 Nature Valley pack,
Protein: 50g, Carbs: 60g, Fat: 9g, Sugar: 12g
Meal 6: 6oz Chicken Breast, 1 1/2 cup cooked rice,3/4 tbsp olive oil
Protein: 50g, Carbs: 51g, Fat: 10g
Meal 7: 8oz London broil, 1 sweet potato,
Protein: 50g, Carbs: 25g, Fat: 15g
Meal 8: 5oz LS Turkey Breast, 1tbsp natty pb
Protein: 28g, Carbs: <5g, Fat: 9g
3,756 Total Calories – 412g protein (1648 calories), 347g carbs (1,388 calories), 80g fat (720 calories)
Individual meal goals: P: 50g C: 50g Fat: 10g (Timing factors in.. typically no carbohydrates before bed and high carb before and after workouts)
This diet is the most important part of my training, without it I would never be able to find the results that I desire. While my diet is built to facilitate muscle growth and recovery, you must structure your diet in a way that compliments your lifestyle. Lower activity levels mean lower numbers across the board, however, you still need to make sure that you’re eating every 2-3 hours, failure to do so could result in a crash later in the day.
Hope this helps you guys out, feel free to drop a question or comment.