I CONSTANTLY get asked for my "diet plan" or my general diet protocol... my diet is very very strict and consistent... mind you, im always in a very large deficit... going by maintenance calculators, my maintenance is at an absurd amount due to the amount of calories im burning daily... you would not believe me if i told you but i assure you, the maintenance is quite high... its in the upper 3000's and i generally am around 2500 per day and thats difficult as it is for me however im working to get to 3000 at least and im more than confident i can obtain the size im after even in this deficit... i make a living on defying science because i know HOW to get around it with my diet... the right compound selections are key as well... so this is my day...
Wake up at 7-7:30 a.m.
5 egg whites 85 calories
1/2 serving of greek yogurt with half scoop protein mixed in and 7 (yes 7) grapes total 100-125 calories
1/2 serving of dried apricots 50 calories
TOTAL: 235-250 calories
8:30-10
cardio and abs
11:00-11:30 whole grain cereal... organic oat bran 1 serving mixed with 1/2 serving organic raisin bran and added raisins oat bran is 120 calories... raisin bran is 135 calories raisins at 90 calories
1/2 serving of unsweetened almond/cashew milk 15 calories
TOTAL: 360 calories
1:00 1/2 serving of pistachios 75-80 calories
TOTAL: 75-80
3:00 - 3:30
6 oz. of chicken and pork tenderloin... (3 oz. each) OR just 6 oz. of chicken 180 calories
1 serving zuchini 25 calories
1 serving of spinach 20 calories
1/2 serving of corn, peas, green beans and/or carrots 35-40 calories
1/2 serving of white rice 90 calories
1 green or red pepper 25 calories
1/2 serving of veiganese 25 calories
cooked in 1/2 serving of olive oil 80 calories
TOTAL: 500 calories
5:00
6 oz. ground chicken or fish 180 calories
1 serving of zuchini 25 calories
1 serving of mushrooms 25 calories
1/2 serving of white rice 90 calories
1 serving of any of the following mixed vegetables, spinach, broccoli, onions etc... whatever i prefer that day 25-75 calories
1/2 serving of veiganese 25 calories
1/2 serving of organic ketchup and mustard 25 calories
TOTAL: 395 - 445 calories
6:30 Pre Gym
1 quest bar 160-200 calories depending upon which bar but the blueberry muffin is my absolute favorite at 190
Total calories 160-200 calories
8:00 post workout protein drink
1 serving of protein powder 120 calories
1/2 serving of unsweetened almond milk 15 calories
Total Calories: 135 calories
10:00 1/2 serving of dried apricots 50 calories
4 (YES 4) whole strawberries 25 calories
Total Calories: 75 calories
1:00 pre bed
2 whole eggs 120 calories (egglands best large eggs)
3 egg whites 50 calories
1/2 serving of mushrooms 15 calories
1/2 serving of spinach 10 calories
1/4 serving of olive oil 45 calories
1 serving of oat fit sugar free oatmeal 100 calories
1/4 serving of quinoa and oat bran 35 calories
1 scoop of protein mixed in 120 calories
1/2 serving of raisins 90 calories
1/2 serving of peanut butter drizzled over the top and then spread 90 calories
Total Calories: 675 calories
TOTAL FOR THE DAY: 2610 - 2720
NOTE: I do take flax seed, flax oil and chewable bcaas and glutamine which add about 100 more calories in here a well...
This is the daily diet I normally go with... the one caveat here than i readily admit and would not lie about is that my 5 oclock meal is one i often just miss and that is clearly costing me size... i get so caught up in work that i only get it in a few times a week... i have tweaked some things and will likely get a smaller meal at 3:00 of a can of tuna with a few veggies to ensure im still hungry at 5...
i ONLY drink water and unsweetened almond milk... every now and then i have a kombucha but one bottle lasts me at least 4 days... i use sweet leaf sweetener on my cereal and oatmeal... as you can see im very strict and very precise with everything... I have a good balance with fiber, clean carbs and plenty of protein... my fats are right where i want them... i only use a very small amount of salt on my eggs but not on anything else... i use parsley and onion powder often for flavoring... once in a while i use basil and red pepper in my eggs but not often... I try to have a good balance with everything that works well for me... I KNOW what my body does well with and what it does not but i still do a lot of trial and error because even the machine gets fed up with the same foods over and over again... I try my best to stay within the range I need to keep my body fat where it is but also to get things in there I enjoy... So there you have it, thats my daily diet...
Wake up at 7-7:30 a.m.
5 egg whites 85 calories
1/2 serving of greek yogurt with half scoop protein mixed in and 7 (yes 7) grapes total 100-125 calories
1/2 serving of dried apricots 50 calories
TOTAL: 235-250 calories
8:30-10
cardio and abs
11:00-11:30 whole grain cereal... organic oat bran 1 serving mixed with 1/2 serving organic raisin bran and added raisins oat bran is 120 calories... raisin bran is 135 calories raisins at 90 calories
1/2 serving of unsweetened almond/cashew milk 15 calories
TOTAL: 360 calories
1:00 1/2 serving of pistachios 75-80 calories
TOTAL: 75-80
3:00 - 3:30
6 oz. of chicken and pork tenderloin... (3 oz. each) OR just 6 oz. of chicken 180 calories
1 serving zuchini 25 calories
1 serving of spinach 20 calories
1/2 serving of corn, peas, green beans and/or carrots 35-40 calories
1/2 serving of white rice 90 calories
1 green or red pepper 25 calories
1/2 serving of veiganese 25 calories
cooked in 1/2 serving of olive oil 80 calories
TOTAL: 500 calories
5:00
6 oz. ground chicken or fish 180 calories
1 serving of zuchini 25 calories
1 serving of mushrooms 25 calories
1/2 serving of white rice 90 calories
1 serving of any of the following mixed vegetables, spinach, broccoli, onions etc... whatever i prefer that day 25-75 calories
1/2 serving of veiganese 25 calories
1/2 serving of organic ketchup and mustard 25 calories
TOTAL: 395 - 445 calories
6:30 Pre Gym
1 quest bar 160-200 calories depending upon which bar but the blueberry muffin is my absolute favorite at 190
Total calories 160-200 calories
8:00 post workout protein drink
1 serving of protein powder 120 calories
1/2 serving of unsweetened almond milk 15 calories
Total Calories: 135 calories
10:00 1/2 serving of dried apricots 50 calories
4 (YES 4) whole strawberries 25 calories
Total Calories: 75 calories
1:00 pre bed
2 whole eggs 120 calories (egglands best large eggs)
3 egg whites 50 calories
1/2 serving of mushrooms 15 calories
1/2 serving of spinach 10 calories
1/4 serving of olive oil 45 calories
1 serving of oat fit sugar free oatmeal 100 calories
1/4 serving of quinoa and oat bran 35 calories
1 scoop of protein mixed in 120 calories
1/2 serving of raisins 90 calories
1/2 serving of peanut butter drizzled over the top and then spread 90 calories
Total Calories: 675 calories
TOTAL FOR THE DAY: 2610 - 2720
NOTE: I do take flax seed, flax oil and chewable bcaas and glutamine which add about 100 more calories in here a well...
This is the daily diet I normally go with... the one caveat here than i readily admit and would not lie about is that my 5 oclock meal is one i often just miss and that is clearly costing me size... i get so caught up in work that i only get it in a few times a week... i have tweaked some things and will likely get a smaller meal at 3:00 of a can of tuna with a few veggies to ensure im still hungry at 5...
i ONLY drink water and unsweetened almond milk... every now and then i have a kombucha but one bottle lasts me at least 4 days... i use sweet leaf sweetener on my cereal and oatmeal... as you can see im very strict and very precise with everything... I have a good balance with fiber, clean carbs and plenty of protein... my fats are right where i want them... i only use a very small amount of salt on my eggs but not on anything else... i use parsley and onion powder often for flavoring... once in a while i use basil and red pepper in my eggs but not often... I try to have a good balance with everything that works well for me... I KNOW what my body does well with and what it does not but i still do a lot of trial and error because even the machine gets fed up with the same foods over and over again... I try my best to stay within the range I need to keep my body fat where it is but also to get things in there I enjoy... So there you have it, thats my daily diet...
