What, Exactly, Did You Eat Yesterday?

Training
61

28

5’11" and 210 pounds

Goal: improve KB performance while recomping, maintaining bodyweight

Upon Waking: coffee with 2 tablespoons heavy cream

AM Workout: high-volume (10x10) chest presses and lat pulldowns

Breakfast: large baked sweet potato and 4 oz smoked salmon

Lunch: large mixed green salad with carrots, ham, eggs, olives

Pre-Workout Snack: dried fruit and beef jerky bar

PM Workout: heavy kettlebell clean and presses

Dinner: duck wing soup (1 pound duck wings with chopped parsnips, carrots, and potatoes)

62

[quote]DoubleDuce wrote:
okay, that makes more sense. I thought you were one of those weirdos that can drink coffee and then go to bed.[/quote]

Lol, I try to cut myself off around 2PM.

63

[quote]T3hPwnisher wrote:
Context: Have competition coming up in 1 month. Competing as a 231 (instead of my normal 200lb class, due to the fact that there IS no 200lbg class at this contest). Have ramped up training intensity/moving events and have zero concerns about making weight, so diet is very loose and current philosophy is that there is no such thing as “bad calories”.
[/quote]

With all due respect to you, Punisher, this is actually why I thought it would be a good idea to add some context, haha. You train at such intensity that you can get away with some junk food, and that combined with your present need for extra bulk likely influences the food choices you’re presently making.

Ergo, I think beginners referencing this thread for “What Should I Eat?” would be well informed to have the additional context so they can better inform their choices.

Skinny noobs trying to gain might want to follow Punisher’s template.

Husky noobs trying to get smaller or recomp might want their diet to look more like Colucci’s or usmc’s, for example.

64

Amazingly, that is nothing compared to how I used to eat when I was trying to gain weight, but yeah, definitely a “bad day” for me. That was like the first time I had eaten any sort of chip in years.

Although I do like fritos because the only ingredients are corn, corn oil and salt.

65

Cool thread, and I like the amendments.

6’1", 180lbs, lifting for fun and health. Goals are to add another 5 to 10 pounds of lean mass, but I’m in no rush.

6:00, coffee, black

7:00, 5 scrambled eggs with cheese, 2 pieces of toasted ezekial break smothered in crunchy peanut butter

9:30-10:30, snack on ~8oz almonds and cashews, plus banana

1:00, ~7oz chicken breast, baby carrots, leftover kale/brussel sprouts salad

3:00, banana and a kind bar

5:00, 2 scoop strawberry Metabolic Drive mixed with orange juice and water (an awesome, frothy concoction I highly recommend), consumed during/after workout

7:00, 2 pale ales

8:00, ~10oz top sirloin carne asada style with grilled onions, poblano pepper, lots of guacamole, a side of refried beans, and some dark chocolate

66

Beginner, been lifting seriously for almost a year.
6’1"
184lbs
Goal: I’ve been trying to gain since mid December, pretty much reached my goal weight. Started at 164.
Traininig: Westside for Skinny Bastards III, 2 days of sprints per week

Yesterday was:
Upon waking: 1 scoop whey, 1 banana, handful mixed nuts

Breakfast: 1 cup egg whites, 2 slices turkey, 1/4 avocado, 1 tomato on 2 slices ezekiel bread

Train

Post workout: 1 scoop whey, 1 banana

Lunch: about 12oz chicken breast, 6oz sweet potato, handful of blueberries, spinach salad with tomato, bell pepper, avocado, carrots

Dinner: about 14oz chicken breast, 6oz sweet potato, handful mixed nuts, 4 cups steamed broccoli

Before bed: 2 hard boiled eggs, 1 cup cottage cheese, 1 scoop casein, 1/4 cup rolled oats, couple handfuls of mixed nuts

Before bed part II (Trained legs yesterday, hungrier than normal): 6oz chicken breast, a few more mixed nuts

67

[quote]erik_carlson wrote:
Beginner, been lifting seriously for almost a year.
6’1"
184lbs
Goal: I’ve been trying to gain since mid December, pretty much reached my goal weight. Started at 164.
Traininig: Westside for Skinny Bastards III, 2 days of sprints per week

Yesterday was:
Upon waking: 1 scoop whey, 1 banana, handful mixed nuts

Breakfast: 1 cup egg whites, 2 slices turkey, 1/4 avocado, 1 tomato on 2 slices ezekiel bread

Train

Post workout: 1 scoop whey, 1 banana

Lunch: about 12oz chicken breast, 6oz sweet potato, handful of blueberries, spinach salad with tomato, bell pepper, avocado, carrots

Dinner: about 14oz chicken breast, 6oz sweet potato, handful mixed nuts, 4 cups steamed broccoli

Before bed: 2 hard boiled eggs, 1 cup cottage cheese, 1 scoop casein, 1/4 cup rolled oats, couple handfuls of mixed nuts

Before bed part II (Trained legs yesterday, hungrier than normal): 6oz chicken breast, a few more mixed nuts[/quote]

Is there a particular reason your Lunch and Dinner are about Quadruple your protein from the other meals? ( legitimately asking if you do this for satiety or something else )

68

[quote]corstijeir wrote:

[quote]erik_carlson wrote:
Beginner, been lifting seriously for almost a year.
6’1"
184lbs
Goal: I’ve been trying to gain since mid December, pretty much reached my goal weight. Started at 164.
Traininig: Westside for Skinny Bastards III, 2 days of sprints per week

Yesterday was:
Upon waking: 1 scoop whey, 1 banana, handful mixed nuts

Breakfast: 1 cup egg whites, 2 slices turkey, 1/4 avocado, 1 tomato on 2 slices ezekiel bread

Train

Post workout: 1 scoop whey, 1 banana

Lunch: about 12oz chicken breast, 6oz sweet potato, handful of blueberries, spinach salad with tomato, bell pepper, avocado, carrots

Dinner: about 14oz chicken breast, 6oz sweet potato, handful mixed nuts, 4 cups steamed broccoli

Before bed: 2 hard boiled eggs, 1 cup cottage cheese, 1 scoop casein, 1/4 cup rolled oats, couple handfuls of mixed nuts

Before bed part II (Trained legs yesterday, hungrier than normal): 6oz chicken breast, a few more mixed nuts[/quote]

Is there a particular reason your Lunch and Dinner are about Quadruple your protein from the other meals? ( legitimately asking if you do this for satiety or something else )[/quote]

I wish I had a scientific, research-based answer, but I don’t. I was just hungry and I had plenty of chicken pre-cooked. Would balancing the protein intake out more evenly throughout the day be more beneficial? Thanks.

69

[quote]erik_carlson wrote:

I wish I had a scientific, research-based answer, but I don’t. I was just hungry and I had plenty of chicken pre-cooked. Would balancing the protein intake out more evenly throughout the day be more beneficial? Thanks.
[/quote]

Honestly that’s up to you. If you find you’re hungrier between the earlier meals putting more food in them ( and reducing from lunch/dinner ) would help with satiety. As for science stuff, I don’t think it’ll really matter.

70

Bringing this back because I’m bored at work and my diet is radically different than before, so I thought it’d be fun to compare different approaches for different contexts.

For review, I originally posted this

[quote]T3hPwnisher wrote:
0500
2 pop tarts
Half a diet Sunkist

Workout

0645
2 scoops protein powder in 16oz skim milk
Other half of diet Sunkist

0800
Zero carb rockstar (240mg caffeine)
Serving of mixed nuts

1000
Peanut M&Ms

1200
5 strips of tri tip
Fiber one cookie

1300
2 reeces dark chocolate peanut butter cups

1400
Small bag of fritos corn chips

Workout

1700
2 servings of beef stew (made in slowcooker, with beef, potatoes, carrots, celery and green onions)

1830
1.5 cups of wild blueberries
Serving of natural PB
Some sugar free coolwhip

5’9
198
Strongman competitor

Context: Have competition coming up in 1 month. Competing as a 231 (instead of my normal 200lb class, due to the fact that there IS no 200lbg class at this contest). Have ramped up training intensity/moving events and have zero concerns about making weight, so diet is very loose and current philosophy is that there is no such thing as “bad calories”.
[/quote]

Now,

5’9
196lbs

Got a contest on 8 Aug. Competing as a 200lber. It’s a lighter show, so I’m trying to lose some fat so I can move faster where it counts, and also just not be such a fatass.

0455
Bowl of wild blueberries w/raw honey and sugar free cool whip

0620
16oz of skim milk w/2 scoops of whey protein

0730
Zero carb monster energy drink (140mg caffeine)

0900
Romaine salad w/6oz ground beef, crumbled bacon, cucumbers, grape tomatoes and full fat ceaser dressing

1120
Double cheese burger (93% lean ground beef) on a whole wheat sandwhich thin (one of those 100 calorie deals) w/full fat organic mayo, tomato, lettuce and pickle

1330
44 oz diet coke
Quest protein bar

1700
8-10oz of pot roast
2 servings of broccoli

1840
1 spoonful of natural PB w/sugar free cool whip

Through out the day, 1 gallon of water consumed

Been able to still gain strength/improve on events while dropping about 1lb a week with this approach. This was a training day. On a non-training day, I skip the first meal, as it’s my pre-workout meal.

71

Bored too.

5’7" 180
I lift to look good naked. Thoughts of competing in bodybuilding someday. Goals, to increase size and strength while keeping waist small.

  1. 5 whole eggs, banana, 1tbsp almond butter

  2. 6oz 97% lean ground beef, 1/2 cup white rice, ketchup!

  3. 6oz chicken breast, 1.5 cup white rice, handful of almonds.

  4. 30min before workout: handful of blueberries.
    70g carb drink, 1 scoop bcaa, 5g creatine Intraworkout

  5. 2 scoops whey protein shake

  6. 7 turkey meatballs, 1.5 cups white rice, 1tbsp almond butter.

Need more veggies but it’s working so far.

Strength is going up, size is increasing. Definitely enough to see improvements in the last few months. Delts look fuller and rounder. Arms are slowly coming in and new veins keep showing their face. Legs… well they need work to say the least. Definitely my weakest/smallest body part, working hard to improve them.

72

Breakfast: 4 Big Macs and a diet coke
Snack: Cheese Cake from the cheesecake factory and 2.5lbs of bacon
Lunch: a small salad with broccoli, spinach, carrots and mushrooms
Snack: Spaghetti and meatballs, 1 gallon of amp energy drink, a small tub of butter with 2 spoonfulls of salt
Drive Home: 3 more big macs and a diet coke
Dinner: More cheesecake from the cheesecake factory and some couscous
Mightnight Snack: 7lbs of American Cheese, 7lbs of whey protein, and 7lbs of potatoes with Seagram’s 7 whiskey for a night cap.

73

[quote]Aero51 wrote:
Breakfast: 4 Big Macs and a diet coke
Snack: Cheese Cake from the cheesecake factory and 2.5lbs of bacon
Lunch: a small salad with broccoli, spinach, carrots and mushrooms
Snack: Spaghetti and meatballs, 1 gallon of amp energy drink, a small tub of butter with 2 spoonfulls of salt
Drive Home: 3 more big macs and a diet coke
Dinner: More cheesecake from the cheesecake factory and some couscous
Mightnight Snack: 7lbs of American Cheese, 7lbs of whey protein, and 7lbs of potatoes with Seagram’s 7 whiskey for a night cap.[/quote]

I don’t believe you.

74

225-230
going for strength, rehabbing a knee, should be leaning down, but bout to go 3 weeks w/ out a gym

non workout day

630
the equivalent for 2 tilapia filets of curry
1 peach
3/4cup whole milk w/ half scoop whey

1215
1/3 of a roasted chicken from whole foods
1/2 package (8oz?) brussel sprouts

700
plate of salad w/ 1/2 cup each quinoa, chicken, and tofu
1/2 plate of salad w/ no extra goodies
1/4 cup chia dressing

900
2 scoops of whey w/
1 cup whole milk

75

[quote]T3hPwnisher wrote:

[quote]Aero51 wrote:
Breakfast: 4 Big Macs and a diet coke
Snack: Cheese Cake from the cheesecake factory and 2.5lbs of bacon
Lunch: a small salad with broccoli, spinach, carrots and mushrooms
Snack: Spaghetti and meatballs, 1 gallon of amp energy drink, a small tub of butter with 2 spoonfulls of salt
Drive Home: 3 more big macs and a diet coke
Dinner: More cheesecake from the cheesecake factory and some couscous
Mightnight Snack: 7lbs of American Cheese, 7lbs of whey protein, and 7lbs of potatoes with Seagram’s 7 whiskey for a night cap.[/quote]

I don’t believe you.
[/quote]
Me neither, who would have bacon with a cheesecake? Seriously?

76

46 yrs old. Lifetime drug free. Trained for 28 years (early years sports). 180cm tall. Current weight yesterday was 88.6 kgs. Upper abs showing lol.
Goals: To hit 90kgs again with some abs showing. Enter a pull meet. Then in 10 weeks start a cut and get freaking shredded for summer :slight_smile:

Just finished a 6 week hypertrophy phase. Now into first week of 6 week strength phase. I find I put on weight a lot easier in a strength phase as volume is lower and rest intervals are longer. A bit of extra fat I guess but I burn that off when I go back into hypertrophy phase and hopefully have some muscle to show.

Brain candy, Alpha Male.
Bowl of oats, coffee, MAG-10.

Scrambled eggs, tin of tuna.

Chicken breast, rice, eggs, broccoli, capsicum, carrots, cauliflower, green beans.

MAG-10, tin of tuna.

Plazma, creatine malate.
(Train).
MAG-10

Porterhouse Steak, broccoli, carrots, green beans, capsicum, cauliflower.
Tin of tuna.
Bowl of icecream.
2 cans of beer.
4 small bits of chocolate.

Bowl of oats, MAG-10.

77

30 y/o. 5’10, currently 172 lbs, down from 194 in April.

Trying to “ripped” for the first time in a long time, maybe ever, if distinguishing between “ripped” and just “skinny.”

Siggi’s - Nonfat Plain Yogurt, 8 oz
Blueberries - Raw, 6 oz(s)
Organic Valley Farms - Fat Free Skim Milk, 8 fluid ounce

Biotest - Plazma, 2 scoops

Plums, raw, 1 fruit (2-1/8" dia)
Biotest - Metabolic Drive Protein Powder (Chocolate), 2 scoop

Trader Joes - Dark Chocolate Peanut Butter Cups, 1 pieces
Clover - Low Fat Cottage Cheese, 0.5 Cup (113g)

Ground Turkey Breast - Jennie-o Extra Lean, 10 oz
Butter - Salted, 0.5 tbsp
Cascadian Farm Organic - Frozen Broccoli Cuts, 2.33 cup

Biotest - Flameout Fatty-Acid Super Complex, 4 softgels
Biotest - Metabolic Drive Protein Powder (Chocolate) 1 scoop
Justin’s - Classic Peanut Butter, 1 tbsp
Califia Farms - Vanilla Almond Milk, 8 fl oz

Totals 1,881 kcal, 172 c 36 f 218 p

78

BREAKFAST
-3 hard boiled eggs
-1 large potato
-1 banana

LUNCH
-3 chicken thighs
-4 cups baby spinach

SNACK
-2TB peanut butter (crunchy)

DINNER (Photo included)
-8oz Salmon
-1 plate of broccoli + 1 large red bell pepper
-1 plate of pesto linguine with scallops

Yes I’m only 160lbs lol. I will increase the food intake once my lifts start stalling.

79

[quote]isdatnutty wrote:
BREAKFAST
-3 hard boiled eggs
-1 large potato
-1 banana

LUNCH
-3 chicken thighs
-4 cups baby spinach

SNACK
-2TB peanut butter (crunchy)

DINNER (Photo included)
-8oz Salmon
-1 plate of broccoli + 1 large red bell pepper
-1 plate of pesto linguine with scallops

Yes I’m only 160lbs lol. I will increase the food intake once my lifts start stalling.
[/quote]

are you cutting?

80

[quote]Yogi wrote:

[quote]isdatnutty wrote:
BREAKFAST
-3 hard boiled eggs
-1 large potato
-1 banana

LUNCH
-3 chicken thighs
-4 cups baby spinach

SNACK
-2TB peanut butter (crunchy)

DINNER (Photo included)
-8oz Salmon
-1 plate of broccoli + 1 large red bell pepper
-1 plate of pesto linguine with scallops

Yes I’m only 160lbs lol. I will increase the food intake once my lifts start stalling.
[/quote]

are you cutting?[/quote]

No this is actually my maintenance intake. This doesn’t include the cals from the happy hours I go to or the 2nd dinners I have at my grandmas house haha. I’ll have to increase my overall intake at some point here soon, but I’m adding weight to the bar each week so until I hit a stall point I’ll keep it as is.