So what do the guys with good muscular bodies eat in a day?

  • Posted by a hidden member.
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    Oct 28, 2010 10:16 AM GMT
    Just wondering what a man with a nice athletic/muscular body will eat throughout the day? Im trying to shed a few kilos and feel guilty for eating certain foods. This is roughly what I eat in a day..........

    7am -3 Weetbix
    10am -banana
    12pm -sandwich or scrambled eggs
    1pm -strawberries
    2pm -cup of tea
    4.30pm - dinner....could be anything!!
    8pm -strawberries/600ml flavoured milk
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    Oct 28, 2010 10:24 AM GMT
    you eat like a girl. You need less fluffy carbs, fewer strawberries and more protein.

    icon_rolleyes.gif
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    Oct 28, 2010 10:29 AM GMT
    Protein is essential, but I have come to realize that it depends on your metabolism. I have two friends who like horses (bread, cookies, etc) and they are built like Gods. If I look at a piece of bread I gain 10 lbs. So, I too eat like a girl, but I so eat quite a bit of protein.
    Good thread discussion. I wanna see what others think.

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    Oct 28, 2010 10:30 AM GMT
    Add some oats in somewhere.

    Agree with Lostboy - more protein! If you can't stomach eating tuna from the can (don't blame you) then you might want to consider protein bars or shakes.
  • bad_wolf

    Posts: 1002

    Oct 28, 2010 10:33 AM GMT
    Chicken chicken chicken!
    My diet is boarderline genocide.
    But yea seriously up the protein, blueberries with your weetabix (good anti-oxidants)
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    Oct 28, 2010 10:40 AM GMT


    What's in the flavoured milk? Is it full of sugar?

    And define a "could be anything" dinner?

    Breakfast is most important meal, but a bad dinner will have the biggest impact. I'm guessing you take in most of your calories at dinner, which could be where the problem is.
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    Oct 28, 2010 10:50 AM GMT
    Lostboy saidyou eat like a girl. You need less fluffy carbs, fewer strawberries and more protein.

    icon_rolleyes.gif





    LMFAO!!!!!!!
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    Oct 28, 2010 10:55 AM GMT
    I go through phases. I go through a protein shake phase every so often but just seems fatty and bloaty. I like oats during winter. I get bored with foods. My dinners are quite healthy. Love vegetables except potatoes. Eat the odd lump of Salmon, love fish, love chicken, not overly excited about red meat. Not a fan of fruit except bananas and strawberries
  • vindog

    Posts: 1440

    Oct 28, 2010 10:56 AM GMT
    general diet (I follow this about 90%-95% of time)

    no grain
    no processed sugar or even high sugar drinks (ie fruit juice)
    no milk products (allergy)
    no soy products (gives me cramps)
    no artificial sweeteners (makes my phlegm-y)
    little to no alcohol (organic/microbrewed beer, champagne/white wine and most reds give me a searing headache, indigestion and tons of phlegm...I drink bourbon if I do drink)


    i do eat/love:

    eggs, vegetables, fruit, beef, avocados, raw nuts, chicken, pork, berries, almond milk, dark chocolate
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    Oct 28, 2010 10:58 AM GMT
    Lostboy saidyou eat like a girl. You need less fluffy carbs, fewer strawberries and more protein.

    icon_rolleyes.gif


    But if I eat a pea, i put on 3000 kgsicon_lol.gif
  • neosyllogy

    Posts: 1714

    Oct 28, 2010 11:51 AM GMT
    Lostboy saidyou eat like a girl. You need less fluffy carbs, fewer strawberries and more protein.

    icon_rolleyes.gif


    s'true

    You'll lose weight if you're running a calorie deficit. That's fine.
    But you want to improve muscle : fat ratio by minimizing the harvesting of your muscles for protein while encouraging harvesting of your fat for energy.

    More protein intake (particularly slow-burning proteins, like casein) will help you out with that. So I'd add some lean meat, vegan wheat meat, or protein powder (I'd recommended an egg or casein powder, Optimum Nutrition's a great brand) to each of those meals.

    [Note: you can also find tons of good sample diets if you go searching through the bodybuilding.com supersite.]
    [Double Note: a lot of suggested diets (in my strongly held opinion) are hyper-specific, they are much narrower than the space of healthy diets out there actually is. And bodybuilder and athlete types probably consume much more protein than they generally need (myself included), but the protein in your diet does seem meaningfully low.]
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    Oct 28, 2010 12:42 PM GMT
    My typical daily meals: (Do note that I mix my snacks and breakfast every other day and I have one cheat day which consists of LOTS of sushiicon_twisted.gif )

    6 AM: Oatmeal + Protein Shake or Scrambled eggs (3 egg whites, two with egg yolks)

    9 AM (snack): Three kiwis & iced green tea (no sugar)

    12 PM: Baked chicken, brown rice, and tons of veggies

    3 PM (snack): Grapes & iced green tea

    5 PM: Post-workout protein shake (Syntha-6)

    7 PM: Baked chicken & tons of veggies.

    9:30 PM: Protein shake

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    Oct 28, 2010 12:44 PM GMT
    Today's food plan, which is my "worst" day in terms of being out of the house from 9am-10pm and running around

    1.25 cups cottage cheese
    banana

    Panera breakfast power sandwich

    Trip to Whole Foods food bar:
    - Turkey or chicken
    - Brown rice or quinoa
    - Leafy green like kale or rapini
    (never know what they will have til you get there)

    Granny smith apple
    Handful of mixed nuts

    Trip to Whole Foods food bar:
    - Chicken or roast beef
    - some kind of root vegetable e.g. yam

    Snacks at church meeting (crapshoot depending on whose turn it is to bring)
    - Raw vegetables and/or fruit
    - cheese and crackers

    (gym)

    Protein/yogurt shake
    - 1 cup Greek yogurt
    - 1 cup frozen berries
    - JayRobb's protein powder
    - creatine
    - Water & ice
  • Posted by a hidden member.
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    Oct 28, 2010 12:50 PM GMT
    I don't eat nearly enough as I should. Sometimes I just have a yogurt, some almonds, and maybe some soup. Then I remember to eat when I get a headache, LOL! I try and people think I eat a lot cuz of my size but I don't. I get so busy I forget.
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    Oct 28, 2010 1:08 PM GMT
    I'm lucky and can snack throughout the day. my snacks vary but from 5am to 9 pm, every two hours I make sure I have:
    300 calories
    20 g protien
    10% calories from fat
    rest complex carbs/vegetables

    which at the end of the day (9 snacks) equates to

    2700 calories
    180 g protien
    10% or less calories from fat
    rest cc/vegs etc

    Which is ideal for my height and weight.
  • Posted by a hidden member.
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    Oct 28, 2010 2:47 PM GMT
    My diet is roughly 20-50g of protein and up to 60g of carbs every 2-3 hours for about six meals a day. What I eat varies, but the basics are right along those lines.
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    Oct 28, 2010 2:50 PM GMT
    I see food. I eat the food.

    In reality, I eat very similar to flex89, since we live and work together, and I've trained him for 3.5 years.

    If you want performance, and you want gains, YOU HAVE TO EAT.

    When I go to lean out, I eat MORE, and I get busier, eating as much as 5800 calories per day in 10 meals.
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    Oct 28, 2010 3:10 PM GMT
    Lostboy saidyou eat like a girl. You need less fluffy carbs, fewer strawberries and more protein.

    icon_rolleyes.gif


    pfft you have room to talk. All flavored yogurts and cheese toastys. Sit down. icon_lol.gif
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    Oct 28, 2010 3:23 PM GMT
    Heres is what the books say if you are working out 4 or 5 times a week:

    5-6 grams of carbs/kg body weight per day

    1.5 grams protein/kg body weight per day.

    You need lots more fruit veg and salad - 9 portions a day in total. An apple is 1 portion as is a handfull berries or veg. A simple guide is make sure that when you have a meal half of your plate should be veg or salad,one quarter protein and one quarter carbs - except in the evening when the carbs should be very little or none at all.

    And do lots of cardio !
    Hope this is helpful - good luck.
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    Oct 28, 2010 4:56 PM GMT
    Depends on whether I'm trying to bulk up or lean down. In a day, I probably eat something like the following spread throughout the day:

    Bulking:
    1-2 Tombstone pizza(s)
    3 turkey sandwiches
    6 protein shakes
    Chicken breasts
    Misc empty carbs (chips, instant mashed potatoes, oatmeal)
    Usually ends up being 3,000-4,000 cals and 300g+ protein. It varies a lot, but that's roughly what I eat if I don't have time to cook a big meal.

    Cutting:
    Chicken breast
    McDonald's double cheeseburgers (no bun)
    Deli sliced turkey
    Salad (just because I like it)
    Whatever else I can find w/o carbs...


    chuckystud saidI see food. I eat the food.

    I second the seefood diet. It's amazing.
  • Posted by a hidden member.
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    Oct 28, 2010 4:57 PM GMT
    Sushi and Saki
  • Posted by a hidden member.
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    Oct 28, 2010 4:58 PM GMT
    coffee and cigarettes
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    Oct 28, 2010 4:59 PM GMT
    Ciarsolo saidcoffee and cigarettes


    lol you really ARE a model! icon_lol.gif
  • Posted by a hidden member.
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    Oct 28, 2010 5:04 PM GMT
    KardioKing said
    Ciarsolo saidcoffee and cigarettes


    lol you really ARE a model! icon_lol.gif


    and that's when I'm off season bulking
  • Posted by a hidden member.
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    Oct 28, 2010 5:09 PM GMT
    I know some guys gain a lot of weight with carbs, but I depend on them. I just try to eat a generally balanced diet (leans meats, veggies, fruits, grains, dairy, etc), and of course exercise regularly. My typical diet:

    Breakfast -- Oatmeal w/ non-fat milk and blueberries (or a high-fiber cereal); banana; OJ. (On weekends -- eggs, bacon and omega-3 toast, plus the banana and OJ).

    Post-workout -- Protein shake w/ 25g whey protein, 2g L-glutamine, banana, raspberries, and non-fat milk

    Lunch -- Sandwich (omega-3 bread, raw spinach, swiss cheese, lean meats like turkey and ham, or sometimes salami, mustard); low-fat blueberry yogurt; baby carrots

    Afternoon snack -- trail mix or pita & hummus

    Dinner -- wide variety of things, but almost always includes chicken breast, ground turkey breast, ground beef, or steak. I eat a lot of pasta and stir fries (there are those carbs again), try to get in a lot of veggies too.

    On weekends I usually eat whatever I want.