What do you eat daily? Post it!

  • Posted by a hidden member.
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    Sep 26, 2010 2:35 AM GMT
    Post daily what you eat!


    I'm looking for a fit guy with the body I desire to replicate! Knowing what you eat daily will help me with my grocery list.
  • mybud

    Posts: 11819

    Sep 26, 2010 3:20 AM GMT
    breakfast.......3 eggs....I melt 1T of natty p over it....yogurt about 5 oz..fruit
    snack......Homemade protein bar made of old fashion oats...whey...almonds...dried fruit and natty p
    lunch....8 oz of any type meat....2 cups of veggies...apple
    snack....protein shake with whey...3oz of yogurt ...a tiny bit of unsweetened juice
    dinner....8 oz of meat....2 cups of cottage cheese...veggies
    snack....protein shake like above
    2 hours before bedtime....cottage..yogurt...cheese....something with casein

    I eat my cheat meals usually on the weekends....90 % of my carbs come from plant sources....tryin to cut more body fat....this diet will bering the prick out of ya but will cut what weight you need to....I lift 5 days a week heavy....do cardio at least 4 days a week.......Cheers
  • Posted by a hidden member.
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    Oct 29, 2010 2:53 PM GMT
    ~1500 to 2500 calories, depending on the number of calories I plan on using.
    Sometimes I break even, sometimes a deficit; and if my weight gets too low, a couple weeks of surplus.
    A lot of those calories are from protein.
  • tongun18

    Posts: 593

    Oct 29, 2010 7:47 PM GMT
    I take in about 3,000-3,500 calories/day on non-workout days and about 3,700-4,200 calories/day on workout days. I generally eat as follows:

    Breakfast @ 6:30
    3 days/week it's a bowl of oatmeal, a WPI shake, a piece of fruit (usually a banana), and some OJ.

    4 days/week it's 5 jumbo scrambled eggs with a couple slices of deli ham torn up and mixed in served on two pieces of multi-grain toast, a piece of fruit, a Fiber-One bar, and a glass of OJ.

    1st Shake @ 9:15
    A half serving (500 calories) of MassPeak weight gainer with a time released glutamine mixed in.

    Lunch @ Noon
    Usually a large salad (garden, caesar, spinich, etc) with two chicken breasts tossed in or a sandwich of some sort with at least a half-pound of meat, and a piece of fruit. Sometime I may just have last night's left overs for lunch.

    Snack @ 3
    A large serving of mixed nuts (walnuts, almonds, cashews, and pistachios) with raisins, craisins, and dried blueberries mixed in.

    Pre-workout Shake @ 5:30 (on workout days)
    A serving of a WPI, a carbohydrate, and BCAAs (300 calories)

    Post-workout Shake @ 7:15 (on workout days)
    Same as above with double the WPI (400 calories)

    Dinner @ 6 on non-workout, @8 on workout days
    A meat, usually chicken, pork, or fish, sometimes beef, with a veggie (broccoli, squash, green beans, etc.), sometimes pinto beans and rice.

    2nd Shake @ 9:00 on non-workout, @ 10:30 on workout days
    A half serving (500 calories) of MassPeak weight gainer with a time released glutamine mixed in.

    Other than the OJ in the morning and some coffee (black, no sugar), I only drink water--usually 1.5 - 2 gallons a day.

    If you would like some recipe suggestions and/or some diet help, get a book called Muscle Chow. The diet is a bit too much but the recipes it provides are great!
  • OptimusMatt

    Posts: 1124

    Oct 29, 2010 7:55 PM GMT
    Breakfast - Right now, half of a pomegranate (prepared, I de-seed before eating) and a cup of granola with 1 cup of milk. I like fruit for breakfast, will end up back on the berries when pomegranate season is over.

    Lunch - Sandwiches (Tuna, Ham, Sundried tomato/basil chicken) on brown bread with cheddar cheese (LOVE cheddar)

    Snack - Bag full o' veggies - radishes, broccoli, carrots, celery, snap peas

    Dinner - Stir fry of some sort - typically chicken teryaki, with basmati rice and cheese

    I find I can't bring myself to eat fast food with ANY kind of regularity - like, more than once per month and my body and digestive tract punish me greatly
  • MuscleComeBac...

    Posts: 2376

    Oct 29, 2010 8:09 PM GMT
    8 a.m.Right out of bed - 40 oz of water to hydrate from overnight.

    8:15 a.m. Breakfast - four eggwhites and one whole egg scrambled; one cup quick cook oats, one teaspoon local honey, one cup strawberries or blackberries, vitamins.

    9:30 a.m. Workout

    Immediately following workout/pre-shower: Handful of gummy bears to push some quick high-glycemic carbs into me to spike insulin and open up pathway for Myofusion Chocolate (two scoops) mixed with water

    1 p.m. 6 oz of Fish or Turkey, 1 cup steamed broccoli or 3/4 cup of black beans and an apple or a pear or an orange

    4 p.m. - 4 oz of Lean Top Round broiled or 6 oz 99% fat-free ground turkey, 8 oz sweet potato, handfull of dried cranberries (natural, not packaged)

    7 p.m. - 5 oz of Fish or 6 oz Turkey Tenderloin or 6 oz Chicken breast broiled, mixed steamed veggies or 2 oz quinoa pasta and 1/2 cup of chopped tomatoes in 1 tbsp olive oil. May be 4 oz of pasta and no animal protein if I've had beef earlier in the day.

    10 p.m./Pre-Bedtime - one cup fat free cottage cheese and 1 banana and 1 tsp local honey blended into a "yogurt" topped with 1/3 cup of sliced almonds

    1 Gallon (minimum) water throughout the day.

    Totals out to approx 200 grms protein/200 grms carbs/40 grms unsaturated fat around 2100 calories.
  • Posted by a hidden member.
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    Oct 29, 2010 8:34 PM GMT
    MuscleComeBack said8 a.m.Right out of bed - 40 oz of water to hydrate from overnight.

    8:15 a.m. Breakfast - four eggwhites and one whole egg scrambled; one cup quick cook oats, one teaspoon local honey, one cup strawberries or blackberries, vitamins.

    9:30 a.m. Workout

    Immediately following workout/pre-shower: Handful of gummy bears to push some quick high-glycemic carbs into me to spike insulin and open up pathway for Myofusion Chocolate (two scoops) mixed with water

    1 p.m. 6 oz of Fish or Turkey, 1 cup steamed broccoli or 3/4 cup of black beans and an apple or a pear or an orange

    4 p.m. - 4 oz of Lean Top Round broiled or 6 oz 99% fat-free ground turkey, 8 oz sweet potato, handfull of dried cranberries (natural, not packaged)

    7 p.m. - 5 oz of Fish or 6 oz Turkey Tenderloin or 6 oz Chicken breast broiled, mixed steamed veggies or 2 oz quinoa pasta and 1/2 cup of chopped tomatoes in 1 tbsp olive oil. May be 4 oz of pasta and no animal protein if I've had beef earlier in the day.

    10 p.m./Pre-Bedtime - one cup fat free cottage cheese and 1 banana and 1 tsp local honey blended into a "yogurt" topped with 1/3 cup of sliced almonds

    1 Gallon (minimum) water throughout the day.

    Totals out to approx 200 grms protein/200 grms carbs/40 grms unsaturated fat around 2100 calories.




    This is what I don't get. I eat:

    7:30 A.M. - a protein shake consisting of four liquid egg whites, yogurt and a banana.

    10:00 A.M. - three scrambled eggs and two slices of 100% whole grain bread.

    11:30 A.M. - workout

    1:00-1:20 P.M. - either grilled chicken and pasta/brown rice or another shake (same as before) if I don't feel I can stomach any solid food.

    4:00 P.M. - grilled salmon and broccoli and almonds

    7:00 P.M. - ground turkey/ground turkey breast burger. I also work at a mexican food restuarant so on those days, which is only three times a the most, I'll eat two shredded beef or chicken tacos with cheese on corn tortillas with guacamole, or a plate of nachos which is on deep fried corn tortillas (I know, it's bad but I don't do these often) with grilled chicken or steak and black beans covered with cheese.

    10:00 P.M - two, maybe three servings of peanut butter and a big o' glass of milk.

    Note: at some point in the day I try to squeeze in some oatmeal or more almonds as a snack

    Anyway, so what I don't get is why am I not packing on some serious muscle? I look nothing like you man and I know I'm taking in more than 3000 calories a day. I mean, I'm definitely in shape. I'm a muscular 176 pounds but that's not even close to where I want to be. I know I'm an extomorph so I know I have to eat a lot which I do but I'm just not seeing the gains I want. What am I doing that's so wrong? Plus if you want to see pictures of my build to better evaluate me, just message me.
  • Posted by a hidden member.
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    Oct 29, 2010 8:41 PM GMT
    this is enlightening, but too structured hahah. I like to eat healthy, on the fly.
  • Posted by a hidden member.
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    Oct 29, 2010 9:16 PM GMT
    MuscleComeBack said8 a.m.Right out of bed - 40 oz of water to hydrate from overnight.


    How do you drink so much water!?! How often do you have to go?
  • MuscleComeBac...

    Posts: 2376

    Oct 29, 2010 9:26 PM GMT
    A1EX said
    MuscleComeBack said8 a.m.Right out of bed - 40 oz of water to hydrate from overnight.


    How do you drink so much water!?! How often do you have to go?


    Well, I pee first! LOL Then twenty oz., which goes down fast and then about five minute later another 20 oz. and I start peeing right after breakfast, pee once again when I get to the gym and maybe once in the middle of the workout, but I'm hydrated, and that makes a huge difference in my energy and my protein synthesis as well as cleansing out toxins and fats. So, it goes pretty smoothly. I had a problem last year with kidney stones before I got back into the gym this past January. Drinking lots of water has kept me free of them (knock wood) and my kidney function is nice and healthy, so that means that increased protein intake is not a problem for my system.

    There's a misconception that protein intake can damage your kidneys, but in truth, research and published studies over the past three years have shown that if you have normal, healthy, functioning kidneys and you do not have any history of damaged kidneys or kidney disease or diabetes, the body expels any excess protein without any damage or danger quite easily.

    So, I drink LOTS of water, and it's made a huge difference.
  • Posted by a hidden member.
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    Oct 29, 2010 9:45 PM GMT
    Breakfast:3 egg whites along with a whole egg usually prepared in an omlette form with onions, garlic, black pepper, salt, red, yellow and green peppers. A protein shake which contains oats, sunflower seeds, flax seeds, pumpkin seeds, seseame seeds, brewers yeast, bee pollen, banana, straw berries, rasp berries, blue berries, fruit sugar, skim milk, whey protein, seamoss, cinnamon and water. This usually gives me about 3 small servings.

    After workout snack: natural peanut butter on 2 slices of whole wheat breat with a whey protein shake.

    lunch: Today I had baked sweet potato with baked chicken breast. Normally I would have a serving of vegetables with this. My lunch can vary from day to day.

    Afternoon snack: A salad which consists of tuna, black beens, kidney beans, lima beans, spinich, cucumber, tomato, onion, avocado, extra virgin olive oil and lime juice.

    Evening snack: Almonds, walnuts with cottage cheese and non fat yogurt. Sometimes I will use a natural granola cereal with this especially when I am very hungry.
  • Posted by a hidden member.
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    Oct 31, 2010 9:05 PM GMT
    Roughly 2.54 cows icon_lol.gif
    Mmmmm.....tasty
  • Posted by a hidden member.
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    Oct 31, 2010 9:08 PM GMT
    Whiskey, starbursts, tobacco, and hot sauce. icon_twisted.gif

    You all eat like freaks. Here I was thinking I had a weird diet because Im a vegetarian... Starvation isn't good.
  • Posted by a hidden member.
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    Oct 31, 2010 9:11 PM GMT
    Forget it. I“m not giving out my secret oatmeal-raisin cookie recipe... icon_twisted.gif
  • 2theTEE

    Posts: 637

    Oct 31, 2010 9:22 PM GMT
    1. Milk, multi-grain cheerios, almonds
    2. Oatmeal, peanut butter, turkey, veggies, protein shake
    3. Steak, brown rice, veggies, milk
    4. Tuna, ww bread, almonds
    5. Chicken, veggies
    6. Omelette (1 yolk, 2 egg whites)
    7. Cottage cheese, fruit, almond butter

    And on the weekends, if it looks and smells good, I'll eat it.
  • Posted by a hidden member.
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    Dec 07, 2010 2:15 AM GMT
    Update: Currently eating between 2500-3500 calories per day. May increase to 4000 soon. Damn this shit's getting expensive. icon_lol.gif
  • Posted by a hidden member.
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    Dec 07, 2010 2:54 AM GMT
    I don't know how you guys do it.

    I tend to keep track and add it up about once a year.
    Can't seem to get down more than about 1500 kCal, eating normally.
    With protein shakes and constant nausea, I can cram in 2500 kCal. I get bigger and lift more, but it doesn't look good. It helps if I can ride the bike at least an hour a day.

    These days, usually :

    Pre-chores: OJ

    After chores: one-egg omelette with a small pepper, small tomato, ham, and cheddar. One slice toast. Milk & coffee.

    Lunch (if it happens): A bagel with either peanut butter or tuna salad, and some fruit. Or bowl of soup.

    Dinner: A serving of meat or fish, small potato, green veggies or a salad. Or maybe just a frozen pot pie.

    After chores: Glass of red with a spoonful of almonds, dried fruit, and a bit of chocolate.


    I seem to stay around 190, no matter what. Maybe a bit less (barring water losses) if I can ride a lot. I found an old ID the other day from when I was 22. It said I weighed 140. I can't even remember being that size.
  • Posted by a hidden member.
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    Dec 07, 2010 2:59 AM GMT
    dang health nuts like crazy! i don't see how you guys do it. my diet changes everyday lol course then again when your 19 you can eat anything.
  • Posted by a hidden member.
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    Dec 07, 2010 4:32 AM GMT
    6 egg whites/2 whole eggs with spinach, green peppers, broccoli with wheat toast, orange juice,

    pre lunch, protein shake, apple or banana

    lunch wheat sandwich with turkey, lettuce/spinach/tomatoes

    pre workout protein shake


    pre dinner almonds, carrots, water

    dinner grilled chicken, veggies, skim milk

    pre bed fat free cottage cheese


    ZZZZzzzzzzzzzzZZZZZZZZZZZ and repeat
  • Posted by a hidden member.
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    Dec 07, 2010 6:32 AM GMT
    high metabolism here.

    very much into "see food" .

    but i increased my intake as i'm trying to gain a bit.
    so more protein :

    daily :

    greek style yogurt
    cottage cheese ( i found this amazing brand from Ontario : Western) .
    skim milk
    eggs almost daily, usually boiled.
    nuts ( cashews, almonds, pistachios .. all unsalted) .
    bread,
    no yolk noodles every 3 days or so
    cheese everyday, i can't live without it "( esp. goat ).
    tuna , salmon , haddock, sole etc. twice a week.
    i reintroduced some chicken in my diet , once a week.
    tons of fruits and veggies of course ( but i hate broccoli, so that's OUT )


    shakes , usually after workout .
    sometimes in the afternoon .

    supplements : arginine , T booster, fish oil .

    lots of water, tea.. occasional coffee.

    got a bit of a sweet tooth and chocolate addiction .
    so, i indulge.
    there's always a jar of Dulce de Leche in the fridge. =)


  • Posted by a hidden member.
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    Dec 07, 2010 1:05 PM GMT
    Breakfast
    -A bowl of whole grain oats with honey, cinnamon, and almonds
    -An egg, sunny side up
    -A bottle of water

    Lunch
    -Tofu or a lean meat
    -Perhaps another high quality carb such as whole wheat pasta or quinoa
    -A vegetable or simple spinach salad with homemade dressing
    -Another bottle of water

    Snack
    -One piece low fat mozzarella string cheese
    -A handful of almonds
    -Another bottle of water

    Post Workout
    -A high protein drink or bar
    -Water throughout my workout
    -A small glass of soy milk

    Dinner
    -Tofu or a lean meat of some type
    -A vegetable
    -Perhaps a high quality carb as mentioned above
    -Water and maybe a small glass of red wine

    Snack
    -A piece of fruit
    -Greek yogurt
    -Perhaps a small piece of 80% dark chocolate
  • Posted by a hidden member.
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    Dec 09, 2010 5:11 AM GMT
    1 frozen pizza
    2 protein shakes
    1 M&M I found in the couch

    I'm not joking this time. Sad, eh?
    I'm just looking for 2,200-2,400 calories and 150+g protein. Technically, it fits my diet.
  • Citrushills

    Posts: 56

    Dec 09, 2010 6:57 AM GMT
    Health Valley Organic Oatbran flakes with raisins in organic non-fat lactaid free milk with fresh blueberries (preferrably but not always domestic or organic) and/or banana, half a California Navel Orange (in summer, sliced fresh peach instead), one and a half scoops of life extension vanilla whey powder.

    Racewalk 4 miles.

    A salad or an order of steamed broccoli.
    Grilled chicken breast one of four ways:
    Piccata--over broccoli.
    Topped with a chopped salad.
    With dijon mustard.
    With chopped tomato and garlic.

    One granny smith apple.

    Racewalk 7-9 miles.
    Do weight machines and free weights.

    Occasionally, I will have a muscle milk (1-2X/month).

    Canned salmon (low sodium) or sliced turkey, a pear, organic peanut butter on a whole grain cracker or a whole foods peanut butter cookie, one tablespoon of flaxseed meal either in water or over Alden's organic vanilla bean ice cream.

    Sometimes some organic dried mango.
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    Dec 09, 2010 7:35 AM GMT
    MuchMoreThanMuscle saidOkay, this is how I eat just just about everyday. It requires a little bit of effort and about 35 minutes of preparation time but I make all my food in the beginning of the day. Spending a little over one half hour a day for all your meals is a small investment to eat nutritiously.

    I have three solid meals daily and I have three protein shakes. First I will explain what I eat for solid food.

    In the morning I will cook three turkey burgers together and chop them so they resemble ground turkey. Once ready I set this aside.

    Then I use Pam cooking spray and saute 1lb of broccoli, with some garlic and onions, some red bell pepper and artichoke hearts I bought in a huge jar from Costco. I put about three of them in the mix. Before they are ready I will chop up three huge collard leaf greens and throw them into the saute mix. It is almost like an Asian stir fry but I am using Pam cooking spray to keep the fat content down.

    On another burner I have cooked six ounces of whole wheat pasta.

    Once all the above ingredients are ready I combine them all in a big bowl. I mix it up well sort of like a 'saute vegetable stir fry salad with pasta.' I add some fat free turkey broth (which I make from scratch once ever two weeks). Basically this provides me with three meals. I divide this into three portions and eat this throughout the day. Before eating this I drizzle about a teaspoon of honey over it and spread some low fat Parmesan cheese for some flavor (it has 1.5g of fat per two tsp serving). I also sprinkle some lightly blanched and salted sunflower seeds on top.

    It is really good and I do not get bored with eating the same thing. It sort of tastes like "turkey" soup with pasta without the liquid.

    My protein shakes consist of:

    1 apple
    1C rice milk
    30g of pure protein powder
    1" chunk of fresh ginger
    2 to 3 big handful portions of spinach and a collar green leaf added (which does not affect flavor at all)

    I used to mix all the above with two TBSP of almond butter. But now I like to eat the almond butter separately, sort of like a dessert. icon_smile.gif I make this three times a day.

    This helps me consume the levels of protein, fat and carbohydrate to sustain my body weight and muscle growth. I eat the honey with my meals to spike my insulin in order to more utilize the food I am eating to fill my glycogen stores and to feed my muscles with protein.

    I am getting roughly eight or nine servings of fruits and veggies a day.

    Recently I just discovered that I can make sweet potatoes in !5 minutes! using my pressure cooker, I eat about one of those a day with some butter. It is winter time and I could use the extra energy in the form of more calories to help keep me warm. icon_smile.gif


    Interesting, but why do you add ginger to your protein shakes?
  • Heinjd

    Posts: 4

    Dec 10, 2010 11:34 AM GMT
    My current diet...

    I start the day at 8 with a bowl of oats, cherries, a sliced banana and a hand of almonds.

    At about 9:30 I take a protein shake with some fine oatmeal (2 scoops whey, 2 scoops oatmeal)

    For lunch I eat 4 slices of brown bread, each with two slices of chicken filet and either a tomato, a paprika, some kind of vegetable, a banana, and a liter of milk.

    For a snack at 3 o clock I eat two slices of brown bread with peanutbutter and another fruit.

    Dinner varies, but it's always healthy food. Rice, pasta, potatoes, whatever.
    At about 9 I eat 3 slices of bread with something healthy (peanutbutter, cheese, meat)

    Before bed time at about 10 or half past 10 I'll have another protein shake.

    I should probably try eating a lil different for lunch but I have been gaining weight rather well with this diet. I also take a bunch of vitamins of supplements like glutamine.