post ur daily diet...

[mike27]

post up what you eat on a typical day

just wanna get an idea of what everyones eating

this is me

wake up 7am-8am

meal 1: 8am water,whey,glutamine,dextrose,instant coffee

meal 2:8:30am either 2pc wholegrain toast,3 poached eggs or 1.5c oats,milk a bannana and flax oil. optimen multi x1 water

meal 3: 9am pre-wo jacked,water

9:30am train intra = water 1.5ltr - 2ltrs

meal 4: pwo whey,creatine,dextrose,water

meal 5: lunch 11:30am ish 4pc wholegrain bread with a tin of salmon or tuna (large tin) water. or brown rice and tuna

meal 6: 2:30-3pm 4 boiled egg sammie on 4pc bread as above. or brown rice and meat water

meal 7: 6pm-6:30pm dinner meat,vege etc and carbs, optimen multi x1

meal 8: 8pm ish, homemade protein bar

meal 9: 9pm pre bed 500ml milk,caesin,glutamine

id like to eat more in the a.m before training, but dont feel hungry going to switch to oats,bannan,milk,flax oil and also eat the eggs on toast too

[Grover]

445am protein shake with milk, cup coffee

6am oats, 3 egg whites, 1 whole egg, 2 coffees

9am piece steak or chicken, protein shake with jack3d if gym day

12 noon another piece steak,chicken, rice,protein shake usually straight after training so before the food

3pm salad, protein shake

6 to 7 pm dinner meat veges,

9 to 10 pm shake sometimes 2 slices toast & peanut butter

drink 8 to 10 litres of water a day

[PeterDolan]

My meals are mixed up but around 150g simple carbs (dextrose, sugar with coffee, choc bars/ice cream, sauces), 100g of slow digesting carbs (rice, oats, potatoes), 200g pro (steak, tuna, eggs, shakes, BCAA, Glutamine) and 80g of fat (ice cream/choc bars, eggs, steak, peanut butter, fish oil)

About 7-8 meals a day

[Phedder]

Changes every day, but my breakfast is usually the same. I'll post up last 2 days.

Breakfast (both days)

1cup oats, 1.5cups milk, 1Tbs peanut butter, 1tsp coffee, 1 32g scoop of choc whey, and sliced banana.

Lunch, Yesterday: 2 pieces of whole grain bread with ~200g snapper, with some mayo on one slice and PB on another, and a scroggin bar.

Today: Pwo shake, 1 scoop in 1 cup milk, then an hour later a 4 whole egg omelette with ~50ml milk and ~20ml cream, a 95g can of tuna, diced capsicum and some feta on top

Dinner, Yesterday: 4 lamb mince meatballs with a heap of capsicum, mushrooms, brocolli, courgettes and 2 eggs stirried in butter with a glass of milk

Today: 2 chicken drumsticks, some baked potatoes and a big serving of salad with egg and avocado in it.

Pre-bed (Both yesterday and will have again tonight)

1Tbs peanut butter, 2Tbs cottage cheese, about 50ml milk and half a scoop of whey.

I eat various fruit throughout the day, lately a few kiwifruits and oranges.

[Gym rat]

My meals are mostly keeping the carbs and protein including my good fats nice and even.For my carbs would be oats,brown rice,rice cakes,pasta,veggies,beans,,apples,bannna,raisons,protien would be tuna,steak,beef,98% fat free ham,milk,yogurt,shakes,eggs,Sauces would be lite tomato sauce,pre training would be coffe with 3tsp,creatine six weeks on three weeks off,water intake 5L of water,fats would be flax seed and peanut butter but for when I travel I mostly have sushi,Nandos and few cheat meals as well.

[trainlikeadog]

My meals are mixed up but around 150g simple carbs (dextrose, sugar with coffee, choc bars/ice cream, sauces), 100g of slow digesting carbs (rice, oats, potatoes), 200g pro (steak, tuna, eggs, shakes, BCAA, Glutamine) and 80g of fat (ice cream/choc bars, eggs, steak, peanut butter, fish oil)

About 7-8 meals a day

sugar...choc bars...ice cream...sauce...why??

[Ronin]

Well at the moment I'm all about trimming down, so today went a little something like this:

2 black coffees, no sugar, multi, 3 fish oil.

100g oats w water, 30g Whey

185g tuna, 50g steamed brown rice, 60g steamed kumara

100g steamed brown rice, 60g steamed brocolli, 200g chicken tit cooked in 1tsp butter

Protein custard

Whey shake (still to come)

Daily variations are that lunch can be either tuna or chop-chop, sometimes with brown rice, sometimes on plain rice cakes. Dinner can be either brown rice or steamed kumara, and a choice of broccoli/mixed veg/salad. And the protein custard replaced another shake, this isn't an ever-day thing.

[justhell]

im cutting at the mo and it is working,im still fine tuneing things and this is a normal workout weekday diet.weekends are more casual.

6am

oats&yoghurt,1 scoop whey protien,500mg vit c,1500mgfish oil,cup coffee

7am

green tea

10am

br rice&tuna,half carrot,1 banana,1 hd boiled egg,green tea

12pm

br rice&chopchop,1 hd boiled egg,1 apple,green tea

3pm

br rice&tuna,half carrot,1 hd boiled egg,1 apple,green tea

5pm

oats&youghurt,1 scoop whey protien

6pm Workout

830pm

1 scoop whey protien

tea time varies,steak,chicken or beef with veg.sometimes baked beans.

sometimes snack on something.

8)

[PeterDolan]

My meals are mixed up but around 150g simple carbs (dextrose, sugar with coffee, choc bars/ice cream, sauces), 100g of slow digesting carbs (rice, oats, potatoes), 200g pro (steak, tuna, eggs, shakes, BCAA, Glutamine) and 80g of fat (ice cream/choc bars, eggs, steak, peanut butter, fish oil)

About 7-8 meals a day

sugar...choc bars...ice cream...sauce...why??

Why not?

[Rookie]

1 cup oats/30g whey/milk

1cup rice/150g chicken breast

250-300g kumara/ 150g chicken breast

same as M2

same as M3

post w.o protein shake with some sugars

chicken, beef or fish with potatoes or rice (1cup)

handful of almonds

Basically try and eat every 2hrs, protein and carbs at every meal.

I can eat a lot for a small guy, many people my size find it hard to eat lots.

Not always every 2hrs as it sometimes the hunger comes earlier

Rookie

[Jigga]

im cutting at the mo and it is working,im still fine tuneing things and this is a normal workout weekday diet.weekends are more casual.

6am

oats&yoghurt,1 scoop whey protien,500mg vit c,1500mgfish oil,cup coffee

7am

green tea

10am

br rice&tuna,half carrot,1 banana,1 hd boiled egg,green tea

12pm

br rice&chopchop,1 hd boiled egg,1 apple,green tea

3pm

br rice&tuna,half carrot,1 hd boiled egg,1 apple,green tea

5pm

oats&youghurt,1 scoop whey protien

6pm Workout

830pm

1 scoop whey protien

tea time varies,steak,chicken or beef with veg.sometimes baked beans.

sometimes snack on something.

8)

Shit mate you knock back a lot of green tea. Any sides drinking that much everyday or the more the better?

[Phedder]

I can't stand eating heaps of small meals, never feel as though I've had anything satisfying. Gotta feel slightly full myself. Although they certainly help when bulking to try and fit in all the food, no way you could do it comfortably on 3-4 :pfft:

[justhell]

hey Jigga,

Shit mate you knock back a lot of green tea. Any sides drinking that much everyday or the more the better?

ha ha na no sides brother,iv read that it helps to loose weight.

not that im fat at all just trying to lean up.

i drink green tea at work instead of coffee cause you can come back to drink it in 20 mins and it still warm.and always tastes the same,not like coffee(the milk is sometimes yuck :puke: ).

BELL pure green tea is all good,there are some not nice ones around.

:grin:

[Ronin]

Yeah I'm going through 6-8 cups of green tea each day as well. Whether it's helping with the fat loss, I don't know, but the taste has grown on me. Plus it's helped cut down on the amount of coffee I drink, which also means less aspartame.

[backup]

new member been reading along time. heres mine. 100kg 8% bf. competitive bodybuilder. bulking diet

70g oats 1 bannana 2 serves pro powder 1 tsp flax oil

2x tins chop chop 125g rice

same as above

180g mince 125g brown rice 1 cup veg

same as above

180g steak 300g kumara 1 cup veg

post workout shake (2 serves pro +tsp flax)

same steak meal

protein smoothie before bed. 2 serves pro + 100g berries +1/2 cup natural yogurt +tsp flax

day in day out the same. some times switch out meals for a quick sub or chicken kebab/sushi if on the run.

[rammstein]

for the last few months mine has been

5.30am-3 eggs,1 bannana,30g whey,cup yellow top milk,ice (shake)

1xmulti vit,3xfish oil

8.30am-1/2 cups oat,30g whey,1/2 can peaches,3xfish oil

11.30am-185g tuna and salad (red onion,capsicum,egg whites,lettic,carrot lite mayo)

2.00pm-185g tuna wash that down with milk

4.30pm-large chicken stirfry

Work out

6.30pm-30g whey,cup milk,1/2 cup oats,3 egg whites

[Chemo]

Breaky: 2scoops whey, 2 scoops oats and an apple

Meal 2 180 of tuna/chicken (both flavored and unflavored)

30-40g Protien 3-10g Fat

Meal 3 180g Tuna/chicken + Veg and scoop of rice

meal 4 Scoop of whey in 50/50 milk+ water, sometimes cashews or an apple

Pre workout, Oats, whey, Pre workout blend, creatine whatever.

Intra: High Luciene/Eaa blend

Post 2 scoops of whey, oats milk, brown sugar (left over trash from flat mates) or glucose.

Last meal is either more meat and veg, or if its late at night cottage cheese with some stevia, cinnemon, dash of oats + another sweetner.

ZMA's + Test support stuff if im using it at the time.

This is my maintainance diet at the moment, I want to cut but daimne i get hungry as it is!