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bodyhard
10-15-2009, 04:24 PM
Just food, no supps included. Just curious on what/how most Natties eat here. I am trying to gain as much LBM as possible. Working on getting back to at the very least 190lbs

Here is my typical day.

MEAL 1
8 egg whites 2 yolks
1 cup oatmeal in whole milk
1 cup cottage cheese
1 glass OJ
2 slices whole wheat bread dry
1 banana

MEAL 2
2 tuna (in water) sandwich on whole wheat bread
1 cup cashew nuts
1 cup cottage cheese
Glass of milk

MEAL 3
Baked Potato
Steak
Baby Carrots
Broccoli
large water

MEAL 4
Yams
Sweet Potato
Fish
Large water

MEAL 5
Brown Rice
Red Beans
Grilled Chicken
baby Carrots
Broccoli
Large water

Diabetic Muscle
10-15-2009, 04:45 PM
My diet is probably a little different than most but because of my diabetes I am extremely carb sensitive. A cup of oatmeal makes me bloat like the goodyear blimp.

Meal 1
50 grams Whey
1 or 2 bananas

Meal 2
10 oz ground beef

Meal 3
10 oz ground beef

Meal 4
50 grams maltodextrin
50 grams whey
1 tbsp of pb or mac oil

Meal 5
50 grams maltodextrin
50 grams whey

Meal 6
10 oz ground beef
1/2 cup wheat pasta

Down4whatever
10-15-2009, 04:47 PM
Standard boring menu for me:

MEAL 1 - 8:00am

4 whole egg, scrambled
3 Egg whites, scrambled
1 cup milk, 1%
Southern style Hashbrowns 2/3 C
1/2 Tbsp Olive Oil
1 Bagel
1 Tbsp bagel spread

MEAL 2 - 11:45am

1 cup cottage cheese, 4%
Turkey Breast slice, 2
1 Bagel, Health Crunch
Naturally More Peanut Butter, 1 Tbsp

MEAL 3 - 2:20pm

1 12.5 Can Chunk Chicken
Healthy Choice entree
apple

MEAL 4 - 5:15pm

5oz Can Tuna in water, drained
Shredded Wheat, 1.5 cups
1.5 cups milk, 1%
Chocolate Rice Cake, 2
Naturally More Peanut Butter, 1 Tbsp

MEAL 5 - 9:20pm

4 oz Lean Beef
4 oz Sage sausage
Multi Grain Sandwich Thin
1 Cup Zatarain's Red Beans Rice
1.5 cups milk, Skim

Roughly 3,800 calories with a 30/45/25 Pro/Carb/Fat split

bodyhard
10-15-2009, 04:50 PM
You guys don't drink any water??

With all the protein I take in I have to drink a ton of water.

AVBG
10-15-2009, 04:55 PM
Just food, no supps included. Just curious on what/how most Natties eat here. I am trying to gain as much LBM as possible. Working on getting back to at the very least 190lbs

Here is my typical day.

MEAL 1
8 egg whites 2 yolks
1 cup oatmeal in whole milk
1 cup cottage cheese
1 glass OJ
2 slices whole wheat bread dry
1 banana

MEAL 2
2 tuna (in water) sandwich on whole wheat bread
1 cup cashew nuts
1 cup cottage cheese
Glass of milk

MEAL 3
Baked Potato
Steak
Baby Carrots
Broccoli
large water

MEAL 4
Yams
Sweet Potato
Fish
Large water

MEAL 5
Brown Rice
Red Beans
Grilled Chicken
baby Carrots
Broccoli
Large water

Your sure not fucking around are ya?

Down4whatever
10-15-2009, 04:58 PM
You guys don't drink any water??

With all the protein I take in I have to drink a ton of water.

LOL, hell yeah, I just don't count it because it has no calories...usually close to a gallon--little more or a little less.

AVBG
10-15-2009, 05:03 PM
Right now I'm two weeks in to a diet so my meals are something like this

1. 5am - whey isolate + nuts (almonds)
2. 730am - post workout whey isolate + nat pb
3. 1030am - 2x steak fatty cut
4. 130pm - Tuna 10z w/fresh chillies & mac nut oil
5. 430pm - whey isolate + nat pb
6. 730pm - either (depending on what day) Roast beef/lamb/chicken/turkey/pork/tuna/salmon + copious amounts of green veg
7. 1030pm - whey isolate + nat pb

bodyhard
10-15-2009, 05:04 PM
Your sure not fucking around are ya?

Not at all man, I am looking to gain as much lbm as possible. In between those meals I take MRP's.


LOL, hell yeah, I just don't count it because it has no calories...usually close to a gallon--little more or a little less.

Ohh OK. When I don't drink water (which is rarely) My organs feel, I don't know, hard to say, but they feel, hard.

gman
10-15-2009, 05:05 PM
I'd be 300 lbs within 3 months if I ate like that

bodyhard
10-15-2009, 05:06 PM
I'd be 300 lbs within 3 months if I ate like that


We need to switch for 3 months then, if I ate the way you do I would be 150lbs in a month :eek: :)

gman
10-15-2009, 05:11 PM
good side, I hold muscle easy

bad thing, I get fat easy too

not a bad thing necessarily, but it is when you like to eat like I do.

I am cutting btw...here is my diet right now

2 scoops of whey, 1 tbsp of pb preworkout

2 scoops of whey, 1 tbsp of pb postworkout

5 oz of tuna, 2 cups of broccoli, 1/4 cup of nuts

2 scoops of whey and 1 tbsp of peanut butter

3 eggs, 1 cup of egg beaters, 2 tbsp of parmesan

2 scoops of whey, tbsp of pb and 2 tbsp of sugar free chocolate syrup in a blender with tons of ice and water, late night milkshake

Down4whatever
10-15-2009, 05:13 PM
good side, I hold muscle easy

bad thing, I get fat easy too

not a bad thing necessarily, but it is when you like to eat like I do.

I am cutting btw...here is my diet right now

2 scoops of whey, 1 tbsp of pb preworkout

2 scoops of whey, 1 tbsp of pb postworkout

5 oz of tuna, 2 cups of broccoli, 1/4 cup of nuts

2 scoops of whey and 1 tbsp of peanut butter

3 eggs, 1 cup of egg beaters, 2 tbsp of parmesan

2 scoops of whey, tbsp of pb and 2 tbsp of sugar free chocolate syrup in a blender with tons of ice and water, late night milkshake

I'd be a rail if I ate this ^^^

gman
10-15-2009, 05:15 PM
not me, I will be very fortunate to lose 1lb a week doing that...and that's with 7 hours of cardio a week on top

NATURAL-1987
10-15-2009, 05:42 PM
2009-October Off-Season Diet-Weight-243lbs

Meal 1
1 Cup Oatmeal
2 Scoops Whey
1 Cup Unsweetened Apple Sauce
Meal 2
1 Can Tuna
1 Cup Whole Wheat Pasta
Meal 3
3 Pieces Tilapia(Cooked With 1 Tbl Spoon EVOO)
1 Cup Whole Wheat Pasta
Meal 4
3 Pieces Tilapia(Cooked With 1 Tbl Spoon EVOO)
½ Cup Whole Wheat Pasta
1 Cup Green Veggies
Meal 5
12oz(Pre-Cooked) Extra Lean Ground Turkey
2 Cups Green Veggies
Meal 6
2 Scoops Whey
12 Almonds

Optimum-After Max Post Training 5 Days/Week.(40g Carbs and 40g Protein) between meals 1 and 2.
Roughly=243 grams of carbs, 395 grams of protein, 98 grams of fat, 35 grams of sugar.
**MACRO’S INCLUDE AFTER MAX POST TRAINING** and EVOO for cooking.
1 gram of carbs and 1.5+30 grams of protein per pound of bodyweight.
Use clean condiments. Cheat meal if and when needed. Shoot for weekend.

bodyhard
10-15-2009, 05:43 PM
not me, I will be very fortunate to lose 1lb a week doing that...and that's with 7 hours of cardio a week on top

Is 1lbs a week a good thing for you Mike?

gman
10-15-2009, 05:48 PM
2 is better...1 is not going to get me to the goal in time.

AVBG
10-15-2009, 05:48 PM
Is 1lbs a week a good thing for you Mike?

IMO, if he eats at least one more meal it would jack up the metabolism some more.

NATURAL-1987
10-15-2009, 05:50 PM
2009-October Off-Season Diet-Weight-243lbs


Meal 1
1 Cup Oatmeal
2 Scoops Whey
1 Cup Unsweetened Apple Sauce
Meal 2
1 Can Tuna
1 Cup Whole Wheat Pasta
Meal 3
3 Pieces Tilapia(Cooked With 1 Tbl Spoon EVOO)
1 Cup Whole Wheat Pasta
Meal 4
3 Pieces Tilapia(Cooked With 1 Tbl Spoon EVOO)
½ Cup Whole Wheat Pasta
1 Cup Green Veggies
Meal 5
12oz(Pre-Cooked) Extra Lean Ground Turkey
2 Cups Green Veggies
Meal 6
2 Scoops Whey
12 Almonds

Optimum-After Max Post Training 5 Days/Week.(40g Carbs and 40g Protein) between meals 1 and 2.
Roughly=243 grams of carbs, 395 grams of protein, 98 grams of fat, 35 grams of sugar.
**MACRO’S INCLUDE AFTER MAX POST TRAINING** and EVOO for cooking.
1 gram of carbs and 1.5+30 grams of protein per pound of bodyweight.
Use clean condiments. Cheat meal if and when needed. Shoot for weekend.

I wanted to add that although an off-season diet it is designed to maintain my current bodyweight and harden up a bit. Not to put on anymore weight. Cardio is 3 days/week 30 minutes low intensity on either treadmill incline or gauntlet.

gman
10-15-2009, 05:50 PM
actually, I have been considering eating in the middle of the night when I get up to go, which I always do at least twice.

Diabetic Muscle
10-15-2009, 06:43 PM
You guys don't drink any water??

With all the protein I take in I have to drink a ton of water.

Sorry I'm at a gallon and half.

lex
10-15-2009, 11:34 PM
This is my offseason diet i started 1 month and a half ago.
I started at 175 now im at 190. hope i just keep growing..

Meal 1
6 whole eggs, 1 cup oatmeal

Meal 2
50g whey
3/4 cup oatmeal or 40g waxymaize

Meal 3
8oz chicken breast
1 cup brown rice
1/2 cup cashews
1 tbsp macnut oil

Meal 4 preworkout
50g whey
40g waxymaize
1 tbsp macnut oil

Meal 5 postworkout
50g whey
50g waxymaize

Meal 6
8oz fillet mignon, 1 tbsp macnut oil
baked potato
salad with 2 tbsp macnut oil

Meal 7
5 whole eggs

Meal 8, I wake up in the middle of the night
50g whey
2 tbsp macnut oil

MichaelWayne
10-15-2009, 11:42 PM
1-6 whole Omega 3 eggs
2-8oz Chicken w/ almonds
3-50g Isolate w/ PB
4-8oz Chicken w/ Almonds
5-8oz WILD CAUGHT Salmon w/ Mushrooms
6-8oz Chicken w/ Almonds
7-50g Shake w/ FF Milk

Add in a gallon to gallon and a half of water and BADA BING!

Basically a KETO, but the winter is fast approaching so MASS is on the horizon. Everything stays the same but Brown Rice with the chicken and Steak w/ Basmati Rice w/ veggies for meals 2 & 5. And I find myself drinking around a half gallon of Whole Milk a day.

ruffiny89
10-16-2009, 07:41 AM
goal fat loss keto
5 omega eggs spinach garlic green onions 10g whey
5 oz sirloin tip roast cup green beans
40 g whey 2 g fish oil 1 oz almonds
5 oz chicken breast cup green beans
40 g whey 2 g fish oil
45 g dried egg whites and broccolie

im 175 right now and having 1 cheat meal a week

bodyhard
10-16-2009, 02:36 PM
This is great, keep em coming guys getting some good feedback here. If I am looking to revamp my food intact this is just the place for me to do it, some nice meal plans thus far!

blitz
10-16-2009, 02:43 PM
breakfast 100 gr oatmeal
500 gr cottage cheese
20 gr whey
2 scoop of essential oil
1 multivit

pre train 100 gr oatmeal
50 gr whey

12 am 100gr carb (rice or potatoes)
50 gr carb (tuna eggs etc)

15 h 500 gr cottage cheese
50 gr oatmeal
peanut butter

18 h like 12 a.m

21 500 gr cottage cheese
50 gr oatmeal
peanut butter

and generally two or three junk food, i'm in off season and training really hard, i'm 188 cm for 110 kg.

NATURAL-1987
10-16-2009, 08:11 PM
good side, I hold muscle easy

bad thing, I get fat easy too

not a bad thing necessarily, but it is when you like to eat like I do.

I am cutting btw...here is my diet right now

2 scoops of whey, 1 tbsp of pb preworkout

2 scoops of whey, 1 tbsp of pb postworkout

5 oz of tuna, 2 cups of broccoli, 1/4 cup of nuts

2 scoops of whey and 1 tbsp of peanut butter

3 eggs, 1 cup of egg beaters, 2 tbsp of parmesan

2 scoops of whey, tbsp of pb and 2 tbsp of sugar free chocolate syrup in a blender with tons of ice and water, late night milkshake

My nextdoor neighbours Tea Cup Chawawa eats more then that.
You have to find a way to fire that metabolism up my friend.

bodyhard
10-18-2009, 03:19 PM
My nextdoor neighbours Tea Cup Chawawa eats more then that.
You have to find a way to fire that metabolism up my friend.


I am not sure if Gman can eat more to up his Met. He gains fat way too easy so he needs to adjust it as he goes, more in the experiment phase, at least that how I see it. it took me a long time to figure out how to eat to grow. Till this day food alone wont add enough calories for me to grow.

NATURAL-1987
10-18-2009, 05:18 PM
I was under eating before I decided to compete and get a coach. He wrote me my diet and said eat it and thats it. I was like no way! I cant eat this much. blah blah blah, but I trusted him and did it. My body went up a few pounds in the first couple weeks but then after 8 weeks I weighed the same as I did before but was eating 4x the food and looked better. Everyone is different though, but this is what worked for me.

fitcorps
10-18-2009, 06:38 PM
It obviously varies depending on where I am (off season/prep, etc...). I'm pretty DEEP into prep right now (3 weeks out) so this is what it looks like now:

TRAINING DAYS:
Meal 1 - 10 Egg Whites, 100 Grams Sweet Potato, Broccoli
Meal 2 - 5 oz Chicken, Asparagus, 12 Almonds
Meal 3 - 5 oz Chicken, Broccoli, 12 Almonds (pre workout)
Meal 4 - 5 oz Chicken, 200 Grams Sweet Potato (Post Workout)
Meal 5 - 5 oz Chicken, Asparagus, 7 Grams Enova Oil
Meal 6 - 5 oz Chicken, Broccoli, 3.5 Grams olive oil
Meal 7 - 5 oz Chicken, Asparagus

OFF DAYS:
Same as above, HOWEVER, meal 1 sweet potatoes are replaced by 12 almonds and meal 4 sweet potatoes are replaced by 7 grams Oil (Liquid Fish Oil)

AVBG
10-18-2009, 06:59 PM
It obviously varies depending on where I am (off season/prep, etc...). I'm pretty DEEP into prep right now (3 weeks out) so this is what it looks like now:

TRAINING DAYS:
Meal 1 - 10 Egg Whites, 100 Grams Sweet Potato, Broccoli
Meal 2 - 5 oz Chicken, Asparagus, 12 Almonds
Meal 3 - 5 oz Chicken, Broccoli, 12 Almonds (pre workout)
Meal 4 - 5 oz Chicken, 200 Grams Sweet Potato (Post Workout)
Meal 5 - 5 oz Chicken, Asparagus, 7 Grams Enova Oil
Meal 6 - 5 oz Chicken, Broccoli, 3.5 Grams olive oil
Meal 7 - 5 oz Chicken, Asparagus

OFF DAYS:
Same as above, HOWEVER, meal 1 sweet potatoes are replaced by 12 almonds and meal 4 sweet potatoes are replaced by 7 grams Oil (Liquid Fish Oil)

We'll start worrying for you Hoss if you start scratching the dirt and cackling ok?

NTT91
10-19-2009, 09:38 AM
18 years old-6 feet tall-181 pounds upon waking

usually something like this...

meal 1: 4 whole eggs, 1/2 cup oats, banana, 1/2 scoop whey, 1 fish oil

meal 2: (pre w/o) 1.5 scoops whey, 2 scoops waxy maize, 1 tbsp mac nut oil, 5 grams creatine

meal 3: (PWO) 2 scoops whey, 2 scoops waxy maize, 5 grams creatine

meal 4: 6oz chicken, 2 whole wheat tortillas, 1oz almonds

meal 5: 1 cup egg whites, 1 can white potatos, 1oz shredded cheese, 1/2 cup oats, 1 fish oil

meal 6: 6oz chicken or steak, 8oz sweet potato, 1oz almonds, veggies

meal 7: (sludge) 2 scoops whey, 2 tbsp pb, 1/2 cup oats, 1 cup skim milk
or
egg whites, oats, 2 cups skim milk

a little over 4k a day with 300+ protein, 400+ carbs, and 100+ fat

I'll have fast food 2-3 times a week...

Joshua H
10-19-2009, 11:17 PM
25 years old-6 feet 1inch tall-200 pounds upon waking, 11% bf

usually like this on workout days (4 out of 7 days)


meal 1: two scoops pro complex, 1 cup dry meaure oats, 2 fish oil

meal 2,3: 50g protein from x-lean proteins, 60g carbs from low gi carbs

PWO: 50g whey iso, 60g wms (dropped on rest 3 days)

meal 4,5: 50g protein from x-lean proteins, 24 grams fat from essential fats

AminoAmigo
10-20-2009, 03:35 AM
25 years old ... 6 - 6'1 ... 180 lbs ( 200 lbs offseason weight )

meal 1: 150 g oats + 30 g whey + 100 g curd ( 75 carbs / 35 protein / 10 fats )

meal 2: 1 banana + 30 g whey ( 50 / 50 / 2-3 )

meal 3: same as meal 1

meal 4: oatmeal ( 150 g oats + raisins + cinneamon ) + 30 g whey + 100 g curd ( 85 / 35 / 10 )

PWO: 60 g whey + 100g gingerbread :) ( 70 / 50 / 3 )

meal 5: 300 g chicken ( with onions and alittle bacon ) + spinach + 100 g nuts ( macadamias, almonds and walnuts ) ( 10 / 60 / ~65 )

meal 6: same as meal 5

meal 7: if i got to bed late, i will have another whey shake


carbs: 375 g ( 1500 kcal ) ... protein: 300 g ( 1200 kcal ) ... fats: 165 g ( 1485 kcal )

~ 4.200 kcal

BigM123
10-22-2009, 12:50 AM
Ok this is my OFF season diet so dont follow if you want to cut up

meal 1: eight eggs with vegiies and turkey

meal 2: 50 grams of whey protein

meal 3: 12-15 ounce steak with baked potatoe or rice

meal 4: same as meal 2

meal 5: same as meal 3

meal 6: same as meal 2

meal 7: 16 ounce steak with a salad

workouteast
10-22-2009, 06:36 PM
Meal One: 6 Egg Whites 1 whole egg
2 Slices of Ezeikel Bread

Meal Two: 8oz. Chicken Breast
Baked Potato or Brown Rice
Salad (Just Greens) w/ Oil & BV

Meal Three: 2 Scoops Whey w/ Natty PB

Meal Four: 8oz. Chicken Breast
Baked Potato or Brown Rice
Salad (Just Greens) w/ Oil & BV

Meal Five: 2 Scoops Whey w/ Natty PB

Meal Six: 8oz. Chicken Breast or Steak
Baked Potato or Brown Rice
Salad (Just Greens) w/ Oil & BV

Meal Seven: 2 Scoops Whey w/ Natty PB

G-Roy
10-22-2009, 11:06 PM
Im about 200lbs 12-13% bf.

meal 1
4 whole eggs
4 pieces turkey bacon
1/2 cup oats
milk

meal 2
30g whey
2oz almonds

meal 3
8oz chicken breast
green beans
baked potatoe

meal 4
same as 2
plus pre workout carbs, usually some fruit and oats

post workout
40g carbs with aminos creatine etc

meal 5
salmon
greens
sweet potatoe

meal 6
milk
whey
natty peanut butter

diet is really plain and I tend to eat the same food for 2-3 days as I'll make lke 3 lbs of fish then 3 pounds of chicken.