Typically, I don’t see a huge value in meal plans that are posted online.  They are either celebrity plans (Mr. Olympia or Celebrity ‘X’), or generic starter plans that are tremendously boring.  Plans that follow the “this is what I eat, so you should too” mentality are discounting human variability.  What works for one doesn’t work for another.  That being said, someone looking for a place to start can do worse than one of those plans.

It’s with that sentiment that I offer up what I’m currently eating, and why.  I always joke with my clients that if they were all perfect, diet-following robots my job would be amazingly easy.  But they’re not – they’re people.  People with strengths, weaknesses, faults, preferences, aversions, and sensitivities.  This is the stuff I take into account when writing plans, including my own.  Which looks something like this:

Note:  due to my work schedule, my days vary tremendously.  Sometimes I lift early morning, mid-morning, noon, afternoon, whatever – so the plan shown here represents a “most common configuration” of sorts.

IMG_2481
Yum!

Meal 1 5 whole eggs – I get the Private Selection Omega-3 eggs from Kroger, which have 600mg Omega-3 fatty acids per egg (I think that number is probably a bit inflated, but I run with it).  Since Omega-3 FA’s are hard to come by, I take them wherever I can get them to keep the O-3’s and O-6 in balance at a better ratio.  2 slices Ezekiel bread – I don’t particularly care for the taste of Ezekiel, but it’s 80 calories per slice (on the low side) and has enough protein to make a dent in the daily requirement.  1 TBSP Kerrygold grass-fed butter – makes Ezekiel bread taste delicious – quite a feat!

Meal 2 (pre-workout)2 scoops whey protein, 1 TBSP peanut butter, 1 banana, churned into a smoothie – fast and easy with minimal prep.  When in a more aggressive cut, this would be a whole food option because liquids just don’t keep me filled the same way.

Meal 2.5 (Intra-workout)35g or so of maltodextrin, or a designer starch – depends on what I have on hand.  For added fuel while lifting, and to accelerate reglycogenation (that word failed spell-check, unsurprisingly).  Skip this on non-lifting days, of course.

Meal 3 (post-workout) – 2 scoops whey protein.  Again, fast and convenient.  My workout time is usually selected when I have extra time afterwards to run whatever daily errands are needed, so being able to slam some calories down quickly to keep me moving is essential.  My go-to protein options are Dymatize Elite Whey (taste and texture are great), or the generic brand that Vitamin Shoppe sells (buy 1 get 1 50% off is hard to beat!).

IMG_2483
Not pictured: veggies (still in steamer)

Meal 46 oz chicken breast, 1 oz cashews, 1 cup veggies.  I have definitely turned into more of a lover of fats as I get older and I feel my body responds well.  Carbs also take longer to eat, and I spend so much of my day on the phone that I usually have to scarf something down quickly (this is where I think that being in the military when younger would have been a smart move).  The chicken is mass-prepped in a slow cooker – I prep it in there plain, and add whatever seasoning/sauce I feel like when dishing it up (pictured left:  Frank’s Red Hot Sauce).  The veggies I typically pull out frozen and steam for each meal.

Awwww yeah!
Awwww yeah!

Meal 51 rice cake, 2 TBSP Nutella, 1/2 oz chocolate chips.  Yeah, that’s right.  Not surprisingly this is the best part of my day.  In a maintenance phase, I can handle this shift in macros.  When it comes time to cut, this will have to go as the protein intake goes up and I put a higher emphasis on food quality.  Having this worked into my plan keep the rest of my (significant) sweet tooth cravings at bay.

Meal 66 oz grass fed beef, 1 cup veggies.  This can take on many forms – whether a steak on the grill, ground beef in a taco salad, a simple veggie stir-fry kind of creation, or something else creative that my fiancee dreams up.  Due to the indulgence in meal 5 and the fat content in the beef (typically around 15%), the meal is fairly low volume.  I’ve had plenty of experience eating chicken 3 times a day and by this time, I prefer to mix up the proteins a bit more!

Total macros:  229g protein, 168g carbs (133g on non-lifting days), 113g fat, 21g fiber, 2523 calories

Due to the lower fiber intake, I typically supplement to get closer to 30g, which is where my body is very comfortable.

I love flexible dieting as much as the next guy, but let’s be real:  the most realistic application of flexible dieting is to develop a plan that is doable for you, and then you follow that plan until you get sick of it, change it, and repeat the cycle.  I know of very few people with the patience and dedication to log everything and track macros diligently on a daily basis without driving themselves insane after a month or so of that.

I do often have times for that in the evening though, and so frequently I’ll turn those last 2 meals into a flex block that looks like this:

35g protein, 46g carbs, 40g fat, 670 calories

This gives me plenty of freedom to take something that my better half has schemed up for dinner, indulge a bit, and round out the macros with something else to complete the day.

 

Related posts

17 thoughts on “What I’m eating and why

  1. Thanks for a marvelous posting! I truly enjoyed reading it, you could be a great author.I will make sure to bookmark your blog and may come back later in life. I want to encourage that you continue your great posts, have a nice day!

  2. Great work! This is the type of information that should be shared around the internet. Shame on Google for not positioning this post higher! Come on over and visit my site . Thanks =)

  3. I’m amazed, I must say. Seldom do I encounter a blog that’s both
    educative and engaging, and let me tell you, you’ve hit the nail on the head.
    The problem is an issue that too few folks are speaking intelligently about.
    Now i’m very happy I stumbled across this during my
    hunt for something regarding this.

  4. I am constantly browsing online for articles that can help me. Thx!

  5. I’m not sure exactly why but this website is loading extremely slow for me. Is anyone else having this issue or is it a problem on my end? I’ll check back later and see if the problem still exists.

  6. Thanks for the sensible critique. Me and my neighbor were just preparing to do a little research on this. We got a grab a book from our local library but I think I learned more clear from this post. I’m very glad to see such wonderful information being shared freely out there.

  7. Whoa! This blog looks just like my old one! It’s on a totally different topic but it has pretty much the same layout and design. Great choice of colors!

  8. I’ve learn several good stuff here. Definitely price
    bookmarking for revisiting. I wonder how much attempt you set to create the sort
    of great informative web site.

  9. You made some respectable points there. I seemed on the web for the difficulty and located most individuals will go together with with your website.

  10. Sweet blog! I found it while browsing on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Many thanks

  11. Howdy! Quick question that’s completely off topic. Do you know how to make your site mobile friendly? My web site looks weird when browsing from my iphone. I’m trying to find a template or plugin that might be able to correct this issue. If you have any recommendations, please share. Cheers!

  12. What i don’t understood is in truth how you’re not really much more smartly-favored than you might be now. You are very intelligent. You understand thus considerably relating to this subject, made me in my view imagine it from a lot of various angles. Its like women and men don’t seem to be involved until it’s something to accomplish with Woman gaga! Your own stuffs nice. At all times take care of it up!

  13. I’ve been exploring for a little bit for any high quality articles or weblog posts on this kind of house . Exploring in Yahoo I at last stumbled upon this site. Reading this information So i am happy to convey that I’ve an incredibly excellent uncanny feeling I found out exactly what I needed. I most indisputably will make sure to don’t overlook this website and provides it a glance regularly.

  14. Fantastic website. Lots of useful information here. I am sending it to several pals ans also sharing in delicious. And obviously, thanks on your sweat!

  15. Hey there, You have done a great job. I’ll certainly digg it and in my opinion recommend to my friends. I am confident they’ll be benefited from this website.

  16. Terrific work! This is the type of information that should be shared around the web. Shame on Google for not positioning this post higher! Come on over and visit my site . Thanks =)

  17. We stumbled over here different page and thought I may as well check things out. I like what I see so now i’m following you. Look forward to finding out about your web page repeatedly.

Leave a Comment