Post Your Diet

Diet and Nutrition
1

Ok so im gonna post what I eat on a daily basis and feel free to critique and i would like to see what others are eating.

This is a monday through thursday schedule as my hours at work have been cut so friday saturday and sunday I freestyle my meals but still make sure I get protien and calories.

5:30 am, 40 gram plus whole milk and beta alanine and 5 grams creatine protien shake.
somewhere between 6 and 8:30 i get hungery and eat a few handfulls of mixed nuts raisens and choc chips.
8:30 am first break,peanut butter sandwich 1-1.5 cups cottage cheese mixed with apple sauce.3-4 sliced strawberries.
between 8:45 and 11 i eat more mixed nuts.
11:00 am lunch,tuna sandwich (whole packet of tuna 20 grams Prtn) 2 hard boiled eggs cup yogurt large portion grapes.
More nuts between 11:45 and 2
2:00 pm, 1 hard boiled egg and the rest of my nuts.
2:30 ,serving of beta-alanine and half serving gatorade powder.
3:00 gym
4:00-4:15 post lift,serving beta-alanine 10 grams creatine half serving gatorade powder.
4;30-4:45 40 gram plus whole milk protien shake with dinner which varies but allways consists of meat and carbs followed by me drinking a shot of EVOO.
lots of water
around 9 pm another 40 gram shake plus milk and 3-4 large spoonfulls of Adams natural PB.

2

Meat, meat, eggs, and whole milk.

3

Typical Workout day:

7.45am:
2 Egg Omelette with Parmesan and tomatoes
Protein Shake with 2g Leucine, 2g Beta Alanine, 1 Scoop (20-25g) Whey & Handful Mixed berries blended with water
1 Fish Oil Capsule
Double Espresso

9am:
Apple & Nectarine

11am-12pm:
Can of tuna with broccoli, kale, pesto and salad
Low Fat Yoghurt with couple tsp ground flax, mixed berries
Half Avocado

1.30pm: 2g beta Alanine, 2g Leucine

3pm: About 150ish grams chicken

4pm: Serving Chili Con Carne with salad (Berardi’s recipe)

5pm: 20g Mixed Nuts

6.20pm: Shake: Scoop whey with 10g Maltodextrin & 10g Dextrose, 2g Leucine, 2g Beta Alanine (with water)

6.30pm: Workout (usually around 90mins)

7.30pm: Shake: Scoop whey with 20g Maltodextrin & 20g Dextrose, 2g Leucine

8.30pm: Bowl Porridge with Peanut Butter & maybe a protein bar if I’m still peckish

9.30pm: Beef Stir fry

11pm: Shake: Scoop Casein & Fish Oil Capsule

Usually have around 4-5 cups of Green Tea during the day also

(Taken from another thread)

4

Meat, Brown rice, EVOO, eggs, almonds, oats, potatoes. Gaining at the moment.

Perhaps people adding goals could be useful.

and kanew, why are you eating approximately 11 times per day?

5

06.30 - 3*Weetabix and milk. Some cheese

08.30 - Finnish quark, banana

11.30 - Meat, wokmix, 0.5l juice + protein drink

14.30 - Joghurt, banana

15.30 - Animal PUMP

16.00 - Workout (Shake) Protein+Carbs+Creatine+L-glutamine

18.00 - Meat, tomato, onion, Curd cheese,

21.00 - Banana or pineapple rings, water.

During the day i drink about 3liters of water.

Low carb/High Protein

6
  • Meal 1 (Breakfast/ 2 hours before Workout)
    Scrambled Eggs (4 Whites, 2 Whole) on 2 Pieces Wholemeal Toast
    Half Cup of Oats with half a large Banana and handful of mixed Nuts and Raisins
    Apple
    Large Glass of Water w/ 5g Creatine and 5g Glutamine

Gym; 8.00 - 9.30am

Immediately PWO;
30g Whey with 30g Dextrose

  • Meal 2(30 mins later)
    Scrambled Eggs (4 Whites, 2 Whole)
    Cup of Oats

  • Meal 3 (Small and quick, as is during busiest part of my day, no time for a whole meal)
    Small Flapjack bar
    Tub of Sugar-Free Yoghurt with a chopped Apple

  • Meal 4
    Tuna sandwich with 2 slices Wholemeal Bread, onion and lettuce
    Tub of Sugar-Free Yoghurt with mixed Nuts and Raisins
    Pear
    Apple

  • Meal 5
    Half Cup of Oats w/ tbsp Honey
    2 tubs Sugar-Free Yoghurt with mixed Nuts and Raisins
    Apple

  • Meal 6
    Grilled Turkey Breast w/ Salsa and Avocado
    2 Small Sweet Potatoes
    Carrots and Broccoli with Corn

  • Meal 7
    Salmon Sandwich w/ Cream Cheese and Lettuce on 2 Slices Wholemeal Bread
    Tub of Sugar-Free Yoghurt
    Banana

  • Meal 8
    Scrambled Eggs (4 Whites, 2 Whole) on 2 Pieces Wholemeal Toast
    Half Cup of Oats w/ tbsp mixed Seeds and chopped Apple

  • Meal 9
    Tub of Fat-Free Cottage Cheese on Wholemeal Crackers
    2 tbsp Peanut Butter and Jam on 2 Slices Wholemeal Toast
    Tub of Fat-Free Greek Yoghurt with chopped Apple

Total;
5500 Calories; c/p/f = 50/30/20

7
  • Meal 1 (Breakfast/ 2 hours before Workout)
    Scrambled Eggs (4 Whites, 2 Whole) on 2 Pieces Wholemeal Toast
    Half Cup of Oats with half a large Banana and handful of mixed Nuts and Raisins
    Apple
    Large Glass of Water w/ 5g Creatine and 5g Glutamine

Gym; 8.00 - 9.30am

Immediately PWO;
30g Whey with 30g Dextrose

  • Meal 2(30 mins later)
    Scrambled Eggs (4 Whites, 2 Whole)
    Cup of Oats

  • Meal 3 (Small and quick, as is during busiest part of my day, no time for a whole meal)
    Small Flapjack bar
    Tub of Sugar-Free Yoghurt with a chopped Apple

  • Meal 4
    Tuna sandwich with 2 slices Wholemeal Bread, onion and lettuce
    Tub of Sugar-Free Yoghurt with mixed Nuts and Raisins
    Pear
    Apple

  • Meal 5
    Half Cup of Oats w/ tbsp Honey
    2 tubs Sugar-Free Yoghurt with mixed Nuts and Raisins
    Apple

  • Meal 6
    Grilled Turkey Breast w/ Salsa and Avocado
    2 Small Sweet Potatoes
    Carrots and Broccoli with Corn

  • Meal 7
    Salmon Sandwich w/ Cream Cheese and Lettuce on 2 Slices Wholemeal Bread
    Tub of Sugar-Free Yoghurt
    Banana

  • Meal 8
    Scrambled Eggs (4 Whites, 2 Whole) on 2 Pieces Wholemeal Toast
    Half Cup of Oats w/ tbsp mixed Seeds and chopped Apple

  • Meal 9
    Tub of Fat-Free Cottage Cheese on Wholemeal Crackers
    2 tbsp Peanut Butter and Jam on 2 Slices Wholemeal Toast
    Tub of Fat-Free Greek Yoghurt with chopped Apple

Total;
5500 Calories; c/p/f = 50/30/20

8

[quote]danchubb wrote:

and kanew, why are you eating approximately 11 times per day? [/quote]

Because i’m hungry!

I work in an office and it’s boring at this here desk. I just end up thinking about my stomach all day, So I’m pretty much eating continuously.

Is that bad? (genuine question)

9

Dieting right now

Breakfast:
2 eggs
1 pack oatmeal
1 sccop whey
2 Flameouts

Snack:
2 scoop Metabolic Drive
sometimes an apple if wanting more carbs

Lunch:
4oz beef Quesidilla
1/2 c cheese

Surge

Dinner:
Calorie Countdown
2 TBSP PB
1/2 c Greek Yogurt
1 scoop whey
Pecans

Pre-Bed:
1 serving Metabolic Drive
2 Flameout
just started this week along with a banana to help with sleep

around 2500 cals
220g protein
180g carbs
100g fat

10

I take 2 Omega 3 pills with every meal. Each serving is 2g.

Meal 1
3 omega 3 eggs, 8 egg whites
.
Meal 2
50g protein drink, 2 tbsp Natural p.b.

Meal 3
8oz chicken, 1 tbsp olive oil (garlic/vinegar) w/1 cup green beans, lettuce, or asparagus

Meal 4
50g protein drink, 1 oz almonds or walnuts

Meal 5
7oz meat(turkey or fish), 1oz almonds or walnuts

Meal 6
50 g protein shake, 2 tbsp Natural p.b

This is the Palumbo Keto Diet using for contest diet with a refeed meal every Saturday night consisting of 450g+ carbs.

11

Today- medium carb

#1-1 cup fat free greek yogurt, 1 cup blueberries, 1 cup strawberries, 1 tablespoon honey, 1 scoop whey. Cinnamon. Blend. 2 fish oils.

#2-10 oz. mahi mahi, 200 grams sweet potato, 100 grams cherries. with some onions sauteed in pan. 2 fish oils.

#3-Same as previous meal

pre training- 4 servings of powdered lemonade. half scoop whey.
during training- 2 servings powdered lemonade. half scoop whey.
post workout- 3 scoops nesquick, 1 scoop whey, 1 cup fat free milk.

#5- 6 oz. mahi mahi, 1 tablespoon olive oil, with broccoli, onions, and eggplant. 2 fish oils

#6- 1 scoop metabolic. 2 tablespoons peanut butter.

12

8:30 am 6 whole eggs scrambled with a quarter onion and a pint of milk
10:30 am pint of milk with 27 g protein powder, one banana and 2TBSP Peanut butter
12:00-12:30 pm Lunch consisting of either chicken or lean beef with potato or sweet potato or pasta with a green vegetable
2:30 pm two handfuls of mixed nuts and mixed dried fruits
5:00 pm powdered gatorade packet with handful of nuts and cup to a pint of milk
5:30-6:30 pm workout with a protein shake of 27g protein and cup of milk immediately following
6:30-7:00pm pretty much the same as lunch
10:30-11:00 pre-bed I’ll have a pint of milk sometimes with protein, sometimes not and a cookie or two.