What and how much do you typically eat in a day?

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    Oct 09, 2008 3:39 PM GMT
    I'm curioius to find out what your fitness goals are, how you train, and what you eat.

    Age: 27
    Weight: 150 - 160
    Height: 5' 7''
    Goal: Muscle Mass and Leaning Out
    Desired Weight: 165 - 170
    Weight Train per week: 4 - 5 days
    30 Minutes Cardio per week: 2 days
    30 Minute HIIT Cardio per week: 1 - 2 days

    Breakfast: (mixed together)
    3 hard boiled egg whites
    1/2 high fiber cereal
    1/2 cup low fat yogurt
    1/4 frozen berries

    Snack:
    2 pieces of fruit
    almonds

    Lunch:
    1 can tuna
    1 - 1.5 cups lettuce
    salad dressing
    fruit

    Snack:
    Protein Bar

    Pre-Workout:
    Protein Shake (1 scoop whey and 1 scoop soy)

    Post-Workout:
    Protein Shake (1 scoop why and 1 scoop soy)

    Dinner:
    lean meat
    veggies and/or salad
    whole wheat tortilla

    Before Bed: (mix together)
    1 cup cottage cheese
    tablespoon peanut butter
    1 teaspoon jam
  • CuriousJockAZ

    Posts: 19129

    Oct 09, 2008 5:58 PM GMT
    My typical day:

    Broiled Salmon with eggs for breakfast, some yogurt, and berries

    Nibble on almonds or have a protein shake mid-day or some fruit

    Steak for dinner, or chicken or fish.
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    Oct 09, 2008 7:41 PM GMT
    Wow that's it!?
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    Oct 09, 2008 8:09 PM GMT
    Okay -- 43, 195lbs, 5'11" working on adding mass
    Weights 4x a week, cardio 3-4x a week

    Typical days meal (when not leaning out):

    1) Whey protein (40g) and oatmeal (after cardio)
    2) Whey protein (40g) - mid morning
    3) Chicken breast, brown rice, veggie - lunch
    4) Whey protein (40g) - mid afternoon
    5) Chicken or Turkey, sweet potatoes, veggie - dinner
    6) Whey protein (20g) 60 min before bed

    About 2100 cals a day. I think I need to up that, really, but I'm also trying to stay lean. I take a tsp of Glutamine with each protein drink. The actual contents of the meals change daily (though usually not breakfast), but the above is pretty representative.

    One day a week (generally Saturday) is my free day and I can pretty much eat anything (though I try to keep from pigging out totally, but in general, I just eat what I see/want on that day). Helps to stay on target the rest of the week and helps to change up the fuel profile to the body and keep it from getting too used to things.

    Question: Why the soy protein? Everything I come across recommends against it as it can have impact on estrogen production. I doubt 2 scoops a day would be a big deal, but I'm guessing you have a specific reason and am curious.
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    Oct 09, 2008 8:14 PM GMT
    Age: 49
    Weight: 195
    Height: 6'2
    Waist: 33
    Wt. lifting: 4 times/week
    Cardio: 3 times/week
    Swimming: 1000 yards 3 times/week
    Fitness goal: Maintaining good health/tone.
    My workout is pretty much what the water polo coaching staff taught me in college - 30 years ago!

    Breakfast:
    Steel Oats (almost every day)
    Fruit
    Fruit juices
    Wheat toast (only sometimes)
    Turkey bacon (rarely)
    Eggs (rarely)
    Pancakes or French toast (very rarely)

    Lunch:
    Protein shake
    Chicken, fish, salad, fruit
    Ice tea
    (When I'm out for lunch with colleagues, I choose carefully.

    Dinner:
    Light foods -
    Fish, chicken, meat (rarely)
    vegetables, brown rice, dark pasta, white potatoes, sweet potatoes
    Soup, cranberries, yogurt

    Post workout or snack foods:
    Almonds
    Pine nuts
    Low fat cottage cheese

    In general - I eat healthy - avoid fried foods, fat deserts, starches, garbage food. I drink lots of good water, fruit juices, protein shakes. I try (but fail miserably sometimes - to avoid diet coke). Almost no booze but an occasional vodka or wine with friends, colleagues or clients.

    When guys comment on my looks or health, I just share my routine - which is to work hard at something you love, pack some fun into every day, cherish your friends and family - and remember to appreciate everything you have - a gratitude list running through my head keeps me up all the time.
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    Oct 09, 2008 8:53 PM GMT
    aagerryQuestion: Why the soy protein? Everything I come across recommends against it as it can have impact on estrogen production. I doubt 2 scoops a day would be a big deal, but I'm guessing you have a specific reason and am curious.


    From Muscle and Fitness:

    WHEY AND SOY

    Several studies show that bodyfat loss is enhanced when the diet is supplemented with whey protein powder. One major reason for this may be due to whey's ability to significantly decrease hunger. A study from the University of Surrey (UK) found that subjects who drank a whey protein shake 90 minutes before eating a buffet meal ate significantly less food than when they drank a casein protein shake. The reason for this appears to be the 60% greater rise in the hunger-blunting hormones cholecystokinin and glucagonlike peptide-1 following whey ingestion.

    If you're up on your protein information, you know that soy isn't just a protein for women—it has numerous benefits for male bodybuilders. One is enhanced fat loss. Research from the University of Illinois (Champaign-Urbana) has discovered that soy protein contains peptides (small proteins) that influence the brain to keep your resting metabolic rate elevated to help burn more bodyfat, as well as decrease hunger to help you eat fewer calories throughout the day.

    >> Combine them like this: Immediately before workouts, drink a shake containing 10 grams each of whey and soy proteins. Right after workouts, drink a shake containing 20 grams each of whey and soy protein powders. In between meals, snack on a shake containing 10—20 grams each of whey and soy proteins.

    This is the only soy I consume unless I happen to have an 8oz glass of soy milk in the morning with a high fiber cereal.
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    Oct 09, 2008 8:55 PM GMT
    I change my workout routine every few weeks, and my diet with it. When Im' in a cutting phase, I manipulate my calorie intake to match my expenditure on a day-by-day basis (e.g. I'll have a lot more carbs on leg day than any other day I go to the gym, and I'll cut way back on carbs on days that I don't work out); whereas when I'm bulking up, I'll usually go on a 2-on / 4 off routine (2 days of eating a LOT of complex carbs, 4 days of having very little carbs, always keeping my protein intake high).

    The main thing that's consistent about my diet is that I eat every couple of hours. E.G.,


    8:00 am - 8 eggs whites, 1/2 cup oatmeal, 1/2 cup berries

    10:00 am - protein shake

    12:00 pm - chicken breast with brown rice

    2:00 pm - protein shake

    4:00 pm - raisan bran cereal w/ protein shake OR canned chicken breast

    [work out]

    7:00 pm - dinner (usually chicken breast + steamed vegetables)

    9:00 pm - protein shake

  • Posted by a hidden member.
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    Oct 09, 2008 8:55 PM GMT
    Breakfast: Coffee
    Lunch: Vending Machine
    Snack: handful o'nuts
    Dinner: Soup
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    Oct 09, 2008 8:57 PM GMT
    Crimthann said
    Snack: handful o'nuts


    I got yo nuts right here! icon_twisted.gif
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    Oct 09, 2008 8:58 PM GMT
    ***** I should note that, in the above example daily diet I gave, I do NOT mix the canned chicken breast in with the cereal. That would be weird.
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    Oct 10, 2008 12:59 AM GMT
    GregStevensTX said***** I should note that, in the above example daily diet I gave, I do NOT mix the canned chicken breast in with the cereal. That would be weird.


    Mmmmmm canned chicken breast goes great with cinnamon toast crunch i heard.

    Height: 6'4
    weight: 177
    body fat: 12%
    Goal: To run really really fast and stay injury free so that'll probably require more lean muscle, and less fat of course.

    Diet that works best for me is:

    Breakfast:

    1/2 cup of granola, yogurt and berries
    or peanut butter and bagel with a banana
    or waffles with cinnamon and lite syrup
    occasionally a lite breakfast scramble

    mid morning snack:
    hot tea. fruit or nuts.

    Lunch:
    Wrap with turkey, ham, light cheese, and spinach

    Dinner:
    Lean meat and two servings of veggies
    Sometimes in a salad or sometimes not
    If I'm feeling lazy I'll put in a microwavable dinner that claims to be healthy though they have enough sodium to warrant a coronary bypass after dinner.

    Have not been eating well the last few weeks, I need to get back into my groove.
  • MuslDrew

    Posts: 463

    Oct 10, 2008 12:30 PM GMT
    Now that summer is over it's time to increase lean muscle mass. I'll start leaning out after the holiday season and be ready for competiton in the spring and then it's time to bee seen in shorts, swimtrunks, etc.
    My bulking diet right now..
    Meal 1:4 jumbo egg whites
    5 oz. ground sirloin
    1 cup oatmeal
    1/2 grapefruit

    Meal2:2 scoops protein powder (40 grams)
    1 tbls organinc peanut butter or grapeseed oil

    Meal 3:8 oz. ground sirloin
    1 cup brown rice
    veggies

    Meal 4:same as Meal 2

    Meal 5:10 oz chicken breast
    sweet potato
    veggies

    Meal 6:same as Meals 2 & 4
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    Oct 10, 2008 12:40 PM GMT
    Interesting -- this thread is making me seriously wonder if I'm taking in enough calories. It's always tough for me to judge that correctly when I'm trying to lean out some -- I think I go too low. When adding mass, it's a little easier. But given my body type (endo), even then, I'm a bit concerned with piling on too many cals.

    Probably means I should do some work with increasing cals and tracking the results over a few weeks. Wish there was a more precise way to figure that all out :-)
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    Oct 10, 2008 1:25 PM GMT
    Breakfast:

    1 bowl of cereal and 1 cup of coffee.

    Lunch (my biggest meal):

    Usually Mediterranean or Indian food including a salad.

    Supper:

    Salad and soup or a sandwich with fresh fruit for desser (apples, strawberries, oranges).

    After supper I will have a small glass of wine.

    I rarely snack, and virtually never eat junk food.
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    Oct 10, 2008 2:19 PM GMT
    I am trying to adjust my calorie intake...my big problem is sweets...hard to stop myself and I don't think I am taking in enough protein.
    Age: 37
    Weight: 205-210
    Height: 5' 9''
    Goal: Muscle Mass and Leaning Out
    Desired Weight: 195-200
    Weight Train per week: 3-4 days
    30 Minutes Cardio per week: 3-4 days
    Volleyball - Sundays (starting in 2-3 weeks) - possible training practice on Saturdays too.

    Food Log (a typical day)
    2798 Calories (Goal is 2200 to 2600 cals)
    108.69g of Protein (Goal is 90 to 130 grams)
    333.12g of Carbs (Goal is 190 to 300 grams)
    106.13g of Fat (Goal is 45 to 85 grams)
    31.38g of Fiber (Goal is 20 to 35 grams)

    Breakfast
    Orange Juice - Calories: 111
    Coffee with Half and Half - Calories: 115
    Sweet potato hash browns (homemade)- Calories: 294
    Whole wheat breakfast tacos (part egg whites/whole eggs with turkey sausage)- Calories: 322
    Cherry Danish - Calories: 260

    Lunch
    ciabatta turkey sandwich - Calories: 516
    Steak Fries - Calories: 161

    Midafternoon
    Fiber One, oats and chocolate bar - Calories: 140

    Workout

    Dinner
    Libyan Tomato salad - Calories: 96
    Whole Wheat Pita Pocket - Calories: 110
    Genova Tuna in Olive Oil - Calories: 190
    1 hostess cupcake (I split a pack) - Calories: 170


    Before bed
    Cocoa puffs with 2% milk - Calories: 175

  • Oct 11, 2008 11:20 AM GMT
    Thanks for this thread. I have been getting frustrated with not knowing whether i have been consuming enough to get maximun results from my work outs and i realize now i am way undereating. Unfortunately where i work and live at the moment i dont have access to alot of what everyone is eating but these great ideas for meals for getting home in 6 weeks! Thanks guys!!
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    Oct 12, 2008 1:38 AM GMT
    Travlinandlivin saidThanks for this thread. I have been getting frustrated with not knowing whether i have been consuming enough to get maximun results from my work outs and i realize now i am way undereating. Unfortunately where i work and live at the moment i dont have access to alot of what everyone is eating but these great ideas for meals for getting home in 6 weeks! Thanks guys!!


    Totally agree with you! It's very helpful to see each person's own goals and how they are going about acheiving them. Not only that, but you get great ideas on what else you could be eating instead of the tired chicken that's sitting in the freezer. icon_smile.gif
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    Oct 19, 2008 3:23 AM GMT
    [quote][cite]Beefy_artist said[/cite]Sweet potato hash browns (homemade)

    Thanks for the great idea!

    My goal is to lose fat, I think I've got plenty of muscle if the fat wasn't there to cover it.
    I'm not willing yet to figure out protein fat and carb grams but I'm cutting down on portion size with 1 cup glass bowls with rubber lids.

    Every morning I prepare some veggie and meat combo to go into 4 one cup glass bowls to take to work and the gym.

    Broiled turkey thigh, broiled fish, chicken etc with salsa or stir fry or frozen veggies with a little smart balance.

    Since I get bloated with dairy, wheat, oats, and corn I'm probably celiac and lactose intolerant.

    So breakfast was Rice chex and rice milk with fresh or canned fruit.

    Lately it has been some vegetable I'm cooking for the day since alot of times I don't seem to want to eat vegetables or cook them in the evening, I'm happy with a piece of chicken or hamburg for supper, by itself.

    I eat at about 630 1030 snack, 130 lunch, trying to fit in another snack before the gym at 5pm then another after the gym about 8pm.

    I just got my 1st acid reflux or ulcer I think from eating too late at home at 830-9pm then going to bed at 11. So I've got to figure an earlier snack or leave enough room for 4 hours before bed not to eat. I thought 2 hours was enough but it wasn't.

    I'm interested in doing a colon cleanse with some product that has psyllium and bentonite powder. Anybody do that? I don't have any bowel problems but thought it might help me lose some belly.

    Oh and I just got away from my addiction to splenda with stevia. Wondered if Splenda was adversely affecting my efforts or not.




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    Oct 19, 2008 3:42 AM GMT
    I'm glad you do but I love to eat. Usually I eat good its at work it can get a little sketchy.

    Breakfast I have yogurt, brand flakes and a glass of water.

    Lunch usually Chicken with veggies tossed in a pan with olive oil and seasoning (mrs. dash) and a handfull of raw almonds ... however it gets bad with the daily trip to the coffee shop when I get my venti nonfat latte (300+ cals)

    Usually i'm good for the first bit of the day but I like food. I'll admit I don't always eat right and i'll work on that. When i'm done my 11:45pm pizza.

    I love to eat!icon_biggrin.gif


    God no wonder these threads get so bitchy all the time you are all prolly starving icon_lol.gif J.K.
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    Oct 19, 2008 4:43 PM GMT
    When I'm done my 11:45 PM pizza. Hmmm, youth can get away with murder when it comes to diet. Ah to have the metabolism of a 23 year old. My last food intake is at 7:30 pm (fruit), after that it is all liquids. I do know a guy at work that still eats late at night (pasta, beer), he is now about 70 lbs. overweight and suffers from high blood pressure. So hopefully Sean you will be able to adjust your eating habits as you get older.
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    Oct 21, 2008 5:03 AM GMT
    Yourwarmnfuzzy said[quote][cite]Beefy_artist said[/cite]

    ...
    Oh and I just got away from my addiction to splenda with stevia. Wondered if Splenda was adversely affecting my efforts or not.






    Splenda and other artificial sweeteners (Especially those made of ASPARTAME) are TOXIC.

    Aspartame made me extremely sick in the past. Artificial sweeteners cause cancer in scientific studies. They trick your body and mess with your insulin levels. Not good at all.

    After doing much research personally, I found that about 75% of all complaints to the FDA are related to aspartame.

    DO YOUR RESEARCH, listen to your body, drop the artificial sweeteners.

    And, while you are at it--- stop consuming refined sugars and all things white.

    I get ALL MY SUGAR from fruits and veggies!!!

    I am not perfect though... I should really cut down on my caffeine intake. Less coffee, more green tea. icon_biggrin.gif All things in moderation, I say... EXCEPT CHEMICAL SWEETENERS!

    my thoughts,


    Joe