Hi all! A lot of people ask me often the types of food I eat, supplements I take, how much I eat, etc.
I AM NOT A NUTRITIONIST! EVERYTHING I POST BELOW WORKS FOR ME – IT MIGHT NOT WORK FOR YOU!
I will have some suggestions on overall food intake at the end however!
A few things to note about my food intake, lifestyle and training goals/frequency.
- I eat practically the same thing everday – I just change the spices around. Why? It’s easier that way. I know exactly how much to put on my plate to maintan my current physique and fuel myself for my current training frequency.
- I take roughly 20k steps Mon-Fri and about 12-15k Sat/Sun.
- I train in total about 2 hours every day, except fri/sun which is only 1 hour and 30m respectively.
- My current goals are to maintain my current weight and get leaner while putting on slightly more muscle and to become more conditioned – this is VERY hard to do fast so results do not come quickly this way, but my training is consistent and I am happy with how I feel/look.
- I eat to fuel my workouts.
This is MOST Days (Some days the times change)
415a – WAKE UP
430a – BCAA’s
7a – 3/4 Cup of Oatmeal with 1 Scoop Protein, 1 Handful of Almonds
9a – 1 Bananna (preworkout 60m)
9.50a – BCAA (preworkout 10m)
WORKOUT 1
11a – 12oz whole milk, 2 scoop Protein, 1/4 cup of oats (post workout)
Noon – 1 Cup Rice, 1/2 can black beans, heaping handful of shredded chicken, half an onion, usually bbq sauce.
1p – NAP
245p – WAKE UP
3p – BCAA’s
4p – 1 Wrap with small handful of chicken and tomatoes, usually bbq sauce, and handful of almonds.
5p – 1 Bananna (preworkout 60m)
5.50p – BCAA (preworkout 10m)
WORKOUT 2
7p – 12oz whole milk, 2 scoop Protein, 1/4 cup of oats (post workout)
930p – 10 scambled eggs, mayo, ketchup on two wraps with veggie.
10.30p – BED
I also tend to have some beer in the evening – usually miller lite or a stout/porter. I end up drinking roughly 6-8+ 32oz nalgenes throughout the day of water. I also have black coffee at some point during the morning as well.
Cheat Meals
I do have 1-2 cheat meals per week. A usual cheat meal would be one of the following (they usually replace dinner unless on the weekends). When I am feeling in a rut/worn down from training I tend to have a cheat meal – usually it means I need more food. This is from years of experience of learning to listen to my body – and my ultimate goal isn’t to be super lean, but to move well and feel well.
- 2 Five Guy Burgers
- Low Mein House Special from Hot Wok & Rice
- 1 Large Pizza from Dominoes – thin crust, light cheese, light sauce. 2-3 veggies and i put my own chicken on it.
- Fajitta from a mexican place – usually plaza azteca. I eat the chips and not the wraps.
- 2 Chickfila Sandwhiches (1 regular, 1 grilled) and 12pc nugget.
General Advice for a healthy lifestyle
- Keep the grains you eat on the lower side – they are not necessarily good for you.
- Milk is a GREAT post workout – protein will help you recover a little faster.
- Make sure you get adequate protein and carbs at each meal.
- Have a wide variety of fats – they are heatlthy for you (almonds, olive oil, cocounut, butter, etc)
- Stick to the same food for 3-5 days – make a ton of it and eat it consistently. It is easier then making 5 seperate lunches.
- Stick to your diet 90% of the time, unless you are competing for prepping, no need to be 100%.
- Enjoy your food. Don’t suffer through it – find things you like that are healthy and eat them.
- Too much of a healthy food is a bad thing – remember at the end of the day its cals in vs cals out.
- Coffee is a great appetite suppresent.
- Drink a ton of water.
- Eat your veggies and fruit.
- Stick to lean meats 75% of the time: chicken, eggs, deer, turkey.
- Enjoy your fatty meats 1-2x per week: beef, steak, seafood
- white rice is better then brown rice.
- Meal prep your food – it does help a ton. You can buy 20 containers from wegmans for $10.00.
- Enjoy your food. Have your beer/wine. Love your life – but make sure you do it and remain healthy too!