Some Examples Of What I Typically Eat Every Day

So in trying to explain how to to eat and what to eat (at least how I do it and recommend it), I got this question from my subscriber Al:

“Reguarless of how much you ate in your eating “window”, it seems to me tha tyour calorie intake is still extremely low, probably under 1000 calories. Is this true?”

And I replied:

“@ Al: hey bud, nah — it varies by day — from 1,500 — 2,700 some days, depending on how much I feel like eating — almost NEVER does it go below 1,000 (unless I forget to eat or something–I did that one night when I was hanging out with a girl — got REALLY distracted and only remembered to eat when the only place open was Denny’s and got some eggs )”

Thanks for the question bro, and maybe I’ll post some screenshots from my fitday account up soon so you can see what a typical meal looks like for me? Would that be cool–helpful for you guys?”

He said it’d be helpful, so…

Here’s your voyeur look into my eating habits!

It figures that the day I would decide to put up screen shots from my fitday account would be the same day that I ate REALLY crappy the night before, so that you guys can all see I’m just full of B.S. when it comes to this diet and fitness stuff.

Seriously though, I hope you see it as motivation that 1.) I’m just a regular dude and 2.) you can screw up a lot and still be relatively healthy and look lean and sexy

Here’s what I said yesterday about how I would eat that day:

“So for example, I woke up today around 7am and I won’t eat anything all day. I’m drinking black coffee right now, I’ll have a lot of water throughout the day and take some vitamins, etc if I remember. Around 7:30pm I’ll eat my first “meal” of the day — it’ll be a protein recovery shake after I lift weights today. Then I’ll go home and have a REALLY big meal of meat, lettuce, cheese, etc — tons of fat, protein and a little green stuff. I might drink some liquid egg whites, etc… but I’ll probably get full before I eat more than one big meal.

Last night, I had my last meal around 11pm… so that means I’ll have about a 20 hour fast today and then I’ll eat from 7:30pm – 9:30-10pm. So I’ll set aside a 3-4 hour “window” for feeding, but I won’t be stuffing my face that whole time. Eating this way I’ll be very full and feel great after my first meal.”

And it TOTALLY didn’t turn out that way. I got a call from a friend asking me to meet him at a bar later than night (around 8ish) and it turned out to be his birthday… so plans change

Yesterday’s feeding window:

Note: clicking on these images should make them bigger if they’re hard to read…

Notes:

• “Egg Whites Int.“  is liquid, pasteurized egg whites that I use in place of milk in my protein shakes after I work out with…
• “ON Hydrowhey” — which is optimum nutrition’s whey protein powder…
• “Pint o’ Guiness” — is like is sounds, a pint of the good black stuff (for some strange reason, I had to add this as a custom food — it’s like they don’t think it’s a real health food over there at fitday!)
• This was a sh*tty day for a week night because I went over 30 grams of carbs for the day. And I would of ate more protein when I got home but it was already past 1am in the morning — so I didn’t want to extend my eating window too far — no worries.

A Somewhat Typical Day

Notes: Ground beef is a staple in my diet, it’s awesome and in this case it looks like I was making a big hamburger salad type deal judging from the ketchup (catsup) and mayonnaise, probably had some mustard in there too — but it’s like zero carbs and everything else so I didn’t add it probably. Note I didn’t go over 30g carbs, but I still ate some pretty tasty ish’, that’s a little better. Though I can mentally picture this meal, and I know this one probably left me feeling a little hungry…

A Higher Calorie Example

Here we go now — you can see how easy it is to start packing down the calories, even if your feeding window is still small — this all got ate probably within 1.5-2 hours. The key to getting in a lot of calories is to pick calorie dense food.

You can see there was a lot of mayonnaise involved in this… and a lot of egg whites… which I substituted for my drink during this meal and a little more that night. Added some crystal light flavoring pack (with no calories) to it and it tasted great and made it easy to get down some quality calories. Note: when calculating carbs for the day you don’t count dietary fiber — avocado’s havel like 11 grams of dietary fiber so my total “countable” carbs in this case is really only 27 or so — just what the doctor ordered!

Your Ideal Macronutrient Percentage Split

When you’re eating the “anabolic way” as I like to call it, you wanna strive for about 60% fats, 40% protein, and very little carbs — that’s the ideal numbers.

Fitday calculates it for you, pretty cool huh (this is from that last higher calorie meal)?

Some Closing Tips

I actually should be eating a little more food, sometimes I do, sometimes I don’t. Around 2,300 cals per day is my maintenance level (plus or minus). I definitely make for it on some days and it’s the “total calories” over the week that really count — cause each day is not an island to itself.

Then again… I spend a lot of time on my butt at the computer and even though I work out every day in a fasted state… I never have fatigue problems or any of that — so I’m doing ok.

You’ll notice I eat about the same thing every day, this is for a couple reasons:

1. It’s F*ckin DELICIOUS…
2. It makes it easier to answer the question “what am I gonna eat?” so I keep plenty of ground beef around…
3. If you’ve pre-planned your meals just a little bit, then you are less likely to need a quick meal fix and do something like go through a McDonald’s drive through and get fat
4. If I get tired of it, I’ll figure out a new way to cook it, different ways to eat it, or change out entire food groups, etc
5. This is a commonality among most successful “dieters” by the way: they stick to simple to remember, no thought required, repeating meals each week until they get tired of them because of the reasons I mentioned above. Worth thinking about…

So that’s about all I got. I just wanted to give you some quick examples of how this stuff plays out in real life, how it looks when you screw it up (gotta love Guiness) and how you can still eat like a king and eat healthy at the same time. What do you think? Comments? Concerns?