Here is an overview of what I ate yesterday, April 6th, 2023
Key points:
- I’m 200lb
- Not looking to gain or lose weight
- Eat for performance
- I don’t weigh or measure, but have years of experience doing so
- Worked out at the Noon class
- I don’t follow “zone”, “keto”, or any other “diet plan” but abide by the “plate method” as best I can
Meal 1 – Breakfast 6am
4 eggs with some shredded pepper jack cheese
2 frozen waffles (365 whole foods brand) with a little butter and maple syrup
Morning vitamins (Thorne daily vitamin elite, Vit D, fish oil, probiotic)
Meal 2 – Morning Snack 10am
Smoothie
Probably a cup of orange juice, a cup of water, 40g vanilla whey protein, 1 serving MCT oil, handful of spinach, scoop of collagen protein
Meal 3 – Workout Related
40g BPN G1M (carbs, pre-workout 11:30am)
40g BPN Whey Protein (post workout 1:30pm)
Meal 4 – Late Lunch 3pm
Pork, rice, broccoli (leftovers/meal prep)
Perfect bar (high fat bar)
Kombucha
Meal 5 – Dinner 6pm
Chicken stir fry
Night vitamins (Thorne daily, fish oil)
Total
General template I look for:
6-8oz protein per meal
40-60g carbs per meal
12-24g healthy fat per meal (not pre or post workout)
For the day, this puts me around:
3,000 calories
200g protein
200-300g carbs
100g fat
I also try to take down about 100oz of water+ with 1 packet of LMNT electrolytes throughout the day
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