How To Eat Over 7,000 Mostly Clean Calories In A Day

[danieltx]

It's been a few years since I've done one of these so here's a look at a typical day of eating when training right now. While there is a genetic component to eating and digestion I firmly believe it's also something you can improve through tracking and progressive overload. I could never have imagined eating like this years ago. I could never have imagined I'd have days where I ate over 1,000g of carbs like Jay Cutler. But eventually I got there and being able to eat more and more is why I've been able to reach the 290+ range.

BREAKFAST:

• 3 whole eggs
• 5 servings liquid egg whites
• 2 slices fat-free American cheese
• 2oz. chicken thighs (normally I do 2 slices uncured ham but I was out)
• 1 packet Quaker instant oats cinnamon & spice
• 1 scoop Optimum Nutrition hydro whey
• 10oz. blueberries / blackberries / raspberries / strawberries
• 1 piece Texas Roadhouse fresh basked bread
• 1 serving raw organic honey
• 1 Cinnamon Toast Crunch bar
• 1 Nature's Valley chocolate chip chewy oat bar
• TOTAL - 1,395 calories / 84g protein / 156g carb / 35.7g fat

I love the cereal bars and Nature's Valley bars. Most are around 100 calories / 18g carb / 2g fat so they're ideal for guys who eat a lot of carbs and need to add more to meals without stuffing themselves.

LUNCH:

• 1 Icon Meals Asian Style Chicken & Noodles
• 1 Icon Meals Chicken & Sausage Jambalaya
• 1 Cinnamon Toast Crunch bar
• TOTAL - 1,070 calories / 89g protein / 120g carb / 26g fat
• DAILY TOTAL - 2,465 calories / 173g protein / 276g carb / 61.7g fat]

I usually cook my own rice and meat but Icon Meals had some good sales lately so I stocked up on meals.

INTRAWORKOUT:

• 1 scoop Karbolyn
• 1.5 scoops PeptoPro
• TOTAL - 365 calories / 36g protein / 50g carb / 0g fat
• DAILY TOTAL - 2,830 calories / 209g protein / 326g carb / 61.7g fat

POSTWORKOUT:

• 2.5 scoops Optimum Nutrition hydro whey
• 1.5 scoops Karbolyn
• TOTAL - 650 calories / 75g protein / 75g carb / 5g fat
• DAILY TOTAL - 3,480 calories / 284g protein / 401g carb / 66.7g fat

DINNER:

• 1 Icon Meals Chicken & Sausage Jambalaya
• 1 Icon Meals Ground Bison & Cheesy Ravioli
• 1 piece Texas Roadhouse fresh basked bread
• 1 serving raw organic honey
• TOTAL - 1,560 calories / 109g protein / 154g carb / 53g fat
• DAILY TOTAL - 5,040 calories / 393g protein / 555g carb / 119.7g fat

DESSERT:

• 1.5 scoops Dymatize ISO-100
• 1 scoop Optimum Nutrition casein
• 2 servings Silk unsweetened vanilla almond milk
• 1 FitCrunch protein bar
• 1/2 Texas Roadhouse Big Ol' Brownie
• 2 Tiff's Treats peanut butter chocolate chip cookies
• 1 Tiff's Treats double chocolate chip cookie
• 1 Tiff's Treats M&M sugar cookie
• 1 Tiff's Treats oatmeal raisin cookie
• 1 serving Blue Bell Pecan Praines 'N Cream
• TOTAL - 2,380 calories / 77.5g protein / 260g carb / 95g fat

DAILY GRAND TOTAL - 7,420 calories / 470.5g protein / 815g carb / 214.7g fat

 

[M@NU]

It's been a few years since I've done one of these so here's a look at a typical day of eating when training right now. While there is a genetic component to eating and digestion I firmly believe it's also something you can improve through tracking and progressive overload. I could never have imagined eating like this years ago. I could never have imagined I'd have days where I ate over 1,000g of carbs like Jay Cutler. But eventually I got there and being able to eat more and more is why I've been able to reach the 290+ range.

BREAKFAST:

• 3 whole eggs
• 5 servings liquid egg whites
• 2 slices fat-free American cheese
• 2oz. chicken thighs (normally I do 2 slices uncured ham but I was out)
• 1 packet Quaker instant oats cinnamon & spice
• 1 scoop Optimum Nutrition hydro whey
• 10oz. blueberries / blackberries / raspberries / strawberries
• 1 piece Texas Roadhouse fresh basked bread
• 1 serving raw organic honey
• 1 Cinnamon Toast Crunch bar
• 1 Nature's Valley chocolate chip chewy oat bar
• TOTAL - 1,395 calories / 84g protein / 156g carb / 35.7g fat

I love the cereal bars and Nature's Valley bars. Most are around 100 calories / 18g carb / 2g fat so they're ideal for guys who eat a lot of carbs and need to add more to meals without stuffing themselves.

LUNCH:

• 1 Icon Meals Asian Style Chicken & Noodles
• 1 Icon Meals Chicken & Sausage Jambalaya
• 1 Cinnamon Toast Crunch bar
• TOTAL - 1,070 calories / 89g protein / 120g carb / 26g fat
• DAILY TOTAL - 2,465 calories / 173g protein / 276g carb / 61.7g fat]

I usually cook my own rice and meat but Icon Meals had some good sales lately so I stocked up on meals.

INTRAWORKOUT:

• 1 scoop Karbolyn
• 1.5 scoops PeptoPro
• TOTAL - 365 calories / 36g protein / 50g carb / 0g fat
• DAILY TOTAL - 2,830 calories / 209g protein / 326g carb / 61.7g fat

POSTWORKOUT:

• 2.5 scoops Optimum Nutrition hydro whey
• 1.5 scoops Karbolyn
• TOTAL - 650 calories / 75g protein / 75g carb / 5g fat
• DAILY TOTAL - 3,480 calories / 284g protein / 401g carb / 66.7g fat

DINNER:

• 1 Icon Meals Chicken & Sausage Jambalaya
• 1 Icon Meals Ground Bison & Cheesy Ravioli
• 1 piece Texas Roadhouse fresh basked bread
• 1 serving raw organic honey
• TOTAL - 1,560 calories / 109g protein / 154g carb / 53g fat
• DAILY TOTAL - 5,040 calories / 393g protein / 555g carb / 119.7g fat

DESSERT:

• 1.5 scoops Dymatize ISO-100
• 1 scoop Optimum Nutrition casein
• 2 servings Silk unsweetened vanilla almond milk
• 1 FitCrunch protein bar
• 1/2 Texas Roadhouse Big Ol' Brownie
• 2 Tiff's Treats peanut butter chocolate chip cookies
• 1 Tiff's Treats double chocolate chip cookie
• 1 Tiff's Treats M&M sugar cookie
• 1 Tiff's Treats oatmeal raisin cookie
• 1 serving Blue Bell Pecan Praines 'N Cream
• TOTAL - 2,380 calories / 77.5g protein / 260g carb / 95g fat

DAILY GRAND TOTAL - 7,420 calories / 470.5g protein / 815g carb / 214.7g fat

takes dedication to eat that, although every meal sounds delicious.
You have no stomach issues with that dessert? i am quite sure i wouldnt feel very well after all those cookies/bars.
(you probably dont feel quite good either at the end of a 7500kcal day, right?)

 

[luki7788]

Honestly it's not a clean diet at all, you have a very high fat intake it's not optimal, but it works for you so it's ok except that most people on such a macronutrient distribution will simply be fat and have morning blood sugar over 100

 

[pesty4077]

That is a lot of sugar. I would not recommend to the average person at all. I sort of ate like this when I weighed 270, but unlike you, I had a fat belly. I think most would. When I went down to 5000 clean calories, I weighed 250 and looked a lot better. Like luki said works for you, but most it will not.

 

[Samson250]

takes dedication to eat that, although every meal sounds delicious.
You have no stomach issues with that dessert? i am quite sure i wouldnt feel very well after all those cookies/bars.
(you probably dont feel quite good either at the end of a 7500kcal day, right?)

He could drink 4 quarts of Caster Oil from the can and feel fine lol.

 

[intensevolume1]

Clean would be lean whole foods.
You eat over 1000 carbs buts nothing like Jay Cutler.
Clean is lean protein, rice, fruit, and oatmeal.
This is a bunch of fat and processed food. Most people's blood work would be awful on this diet especially on gear.
There's no real reason for anyone to eat a bunch of fat especially someone on gear who doesn't need fat for hormone production.
Around 5 grams of fat per meal will cover digestion. Then maybe added efas which isn't really a lot

 

[M@NU]

Clean would be lean whole foods.
You eat over 1000 carbs buts nothing like Jay Cutler.
Clean is lean protein, rice, fruit, and oatmeal.
This is a bunch of fat and processed food. Most people's blood work would be awful on this diet especially on gear.
There's no real reason for anyone to eat a bunch of fat especially someone on gear who doesn't need fat for hormone production.
Around 5 grams of fat per meal will cover digestion. Then maybe added efas which isn't really a lot

i think bodybuilders do not need added fat at all apart from maybe 6-8g quality omega 3 fish oil.
even with lean meat etc. you get your 50g fats a day and enhanced bb dont need more imo

 

[luki7788]

i think bodybuilders do not need added fat at all apart from maybe 6-8g quality omega 3 fish oil.
even with lean meat etc. you get your 50g fats a day and enhanced bb dont need more imo

I can't agree more

Moreover I can swear that 100% of people who had close to 0.5g of fat/lbs in their diet always had high total cholesterol, triglycerides and LDL on the blood results I saw which was the complete opposite of bodybuilders eating high carb and low fat.

Besides, the fact that the Japanese are one of the longest-lived nations in the world says a lot - just look at what they eat, lean protein, lots of carbs and very little fat.

 

[intensevolume1]

i think bodybuilders do not need added fat at all apart from maybe 6-8g quality omega 3 fish oil.
even with lean meat etc. you get your 50g fats a day and enhanced bb dont need more imo

Absolutely agree with you. We don't need added fat. I'd say most people in general don't need any added fats. The only people with a fat deficiency are body builders ready to step on stage.

I believe its 2to3g of dha 1to2g of epa and
a gram or 2 of la to cover efas

 

[luki7788]

Absolutely agree with you. We don't need added fat. I'd say most people in general don't need any added fats. The only people with a fat deficiency are body builders ready to step on stage.

I believe its 2to3g of dha 1to2g of epa and
a gram or 2 of la to cover efas

people add fats to their diet because they are tasty, carbs + fats are the tastiest things, carbs and low fat don't taste so good anymore

 

[traininsane11]

It's been a few years since I've done one of these so here's a look at a typical day of eating when training right now. While there is a genetic component to eating and digestion I firmly believe it's also something you can improve through tracking and progressive overload. I could never have imagined eating like this years ago. I could never have imagined I'd have days where I ate over 1,000g of carbs like Jay Cutler. But eventually I got there and being able to eat more and more is why I've been able to reach the 290+ range.

BREAKFAST:

• 3 whole eggs
• 5 servings liquid egg whites
• 2 slices fat-free American cheese
• 2oz. chicken thighs (normally I do 2 slices uncured ham but I was out)
• 1 packet Quaker instant oats cinnamon & spice
• 1 scoop Optimum Nutrition hydro whey
• 10oz. blueberries / blackberries / raspberries / strawberries
• 1 piece Texas Roadhouse fresh basked bread
• 1 serving raw organic honey
• 1 Cinnamon Toast Crunch bar
• 1 Nature's Valley chocolate chip chewy oat bar
• TOTAL - 1,395 calories / 84g protein / 156g carb / 35.7g fat

I love the cereal bars and Nature's Valley bars. Most are around 100 calories / 18g carb / 2g fat so they're ideal for guys who eat a lot of carbs and need to add more to meals without stuffing themselves.

LUNCH:

• 1 Icon Meals Asian Style Chicken & Noodles
• 1 Icon Meals Chicken & Sausage Jambalaya
• 1 Cinnamon Toast Crunch bar
• TOTAL - 1,070 calories / 89g protein / 120g carb / 26g fat
• DAILY TOTAL - 2,465 calories / 173g protein / 276g carb / 61.7g fat]

I usually cook my own rice and meat but Icon Meals had some good sales lately so I stocked up on meals.

INTRAWORKOUT:

• 1 scoop Karbolyn
• 1.5 scoops PeptoPro
• TOTAL - 365 calories / 36g protein / 50g carb / 0g fat
• DAILY TOTAL - 2,830 calories / 209g protein / 326g carb / 61.7g fat

POSTWORKOUT:

• 2.5 scoops Optimum Nutrition hydro whey
• 1.5 scoops Karbolyn
• TOTAL - 650 calories / 75g protein / 75g carb / 5g fat
• DAILY TOTAL - 3,480 calories / 284g protein / 401g carb / 66.7g fat

DINNER:

• 1 Icon Meals Chicken & Sausage Jambalaya
• 1 Icon Meals Ground Bison & Cheesy Ravioli
• 1 piece Texas Roadhouse fresh basked bread
• 1 serving raw organic honey
• TOTAL - 1,560 calories / 109g protein / 154g carb / 53g fat
• DAILY TOTAL - 5,040 calories / 393g protein / 555g carb / 119.7g fat

DESSERT:

• 1.5 scoops Dymatize ISO-100
• 1 scoop Optimum Nutrition casein
• 2 servings Silk unsweetened vanilla almond milk
• 1 FitCrunch protein bar
• 1/2 Texas Roadhouse Big Ol' Brownie
• 2 Tiff's Treats peanut butter chocolate chip cookies
• 1 Tiff's Treats double chocolate chip cookie
• 1 Tiff's Treats M&M sugar cookie
• 1 Tiff's Treats oatmeal raisin cookie
• 1 serving Blue Bell Pecan Praines 'N Cream
• TOTAL - 2,380 calories / 77.5g protein / 260g carb / 95g fat

DAILY GRAND TOTAL - 7,420 calories / 470.5g protein / 815g carb / 214.7g fat

Looks like a strongman or powerlifters diet tbf

 

[M@NU]

people add fats to their diet because they are tasty, carbs + fats are the tastiest things, carbs and low fat don't taste so good anymore

lucky that i dont like fatty food at all apart from salmon which i eat once in a while.
but put some fresh bread or cornflakes in front of me and you can be sure its gone as soon as you bink xD

 

[luki7788]

Moreover I personally believe that a bodybuilder's diet should be very focused in terms of macronutrient rotation. You load the most carbs around training and less during the day and little or no carbs at all at night (here I see that it's completely the opposite and you eat a lot at night, which will make regeneration and good sleep more difficult for most people because the body will digest a large meal all night long, which will also translate into for higher morning glycemia)

 

[JJT]

I can't agree more

Moreover I can swear that 100% of people who had close to 0.5g of fat/lbs in their diet always had high total cholesterol, triglycerides and LDL on the blood results I saw which was the complete opposite of bodybuilders eating high carb and low fat.

Besides, the fact that the Japanese are one of the longest-lived nations in the world says a lot - just look at what they eat, lean protein, lots of carbs and very little fat.

Just curious how do you then explain coaches like Matt Jansen who have their clients with 10-30g fat per meal with 80-120 carbs? You can see this in Brett Welkin latest day in the life:

Theoretically what you are saying makes sense but the best in the world seem to be taking a middle of the road approach

 

[luki7788]

Just curious how do you then explain coaches like Matt Jansen who have their clients with 10-30g fat per meal with 80-120 carbs? You can see this in Brett Welkin latest day in the life:

Theoretically what you are saying makes sense but the best in the world seem to be taking a middle of the road approach

I won't explain it - this method also works, but Matt's clients are not lean in offseasn and do not have good health - I know many of Matt's clients and I believe that he is a great coach, but I do not agree with his diet philosophy

 

[TheSteamboat]

Moreover I personally believe that a bodybuilder's diet should be very focused in terms of macronutrient rotation. You load the most carbs around training and less during the day and little or no carbs at all at night (here I see that it's completely the opposite and you eat a lot at night, which will make regeneration and good sleep more difficult for most people because the body will digest a large meal all night long, which will also translate into for higher morning glycemia)

I agree completely with what you are saying, however as someone who trains then eats his post workout meal right after (so inevitably having carbs right before sleep) I actually find I sleep better with the carbs in my system I think. Although I do not track my sleep quality or anything, I am just going by feel here…

 

[JJT]

I won't explain it - this method also works, but Matt's clients are not lean in offseasn and do not have good health - I know many of Matt's clients and I believe that he is a great coach, but I do not agree with his diet philosophy

I couldn't explain it either hence why I asked you

I have used your method after prep this rebound, I was holding more water but this dropped literally days in to mini-cut (lower carbs, took out slin and lowered GH too) and was shocked how lean I was! I would only need couple weeks to get a bit more lean and push again. Another point is your metabolism gets faster as off-season goes on with this method.

I have used the moderate fat/carb approach even though I looked less watery the fat accrued was greater you need a good diet to get it all off. Midsecton stays tighter because low volume of food but harder to eat if you dont space meals out very evenly. Fats slow digestion alot for me. Mentally felt a bit better too.

But so for me, hard core BBer mode means High carb/very low fat. But lifestyle/wellbeing/balance Mod carb/mod fat

 

[luki7788]

I agree completely with what you are saying, however as someone who trains then eats his post workout meal right after (so inevitably having carbs right before sleep) I actually find I sleep better with the carbs in my system I think. Although I do not track my sleep quality or anything, I am just going by feel here…

when the post-workout meal is the last meal, it's a completely different topic, but I'm writing here about what I see, and the diet plan doesn't show that Daniel trains before going to bed.

 

[intensevolume1]

Just curious how do you then explain coaches like Matt Jansen who have their clients with 10-30g fat per meal with 80-120 carbs? You can see this in Brett Welkin latest day in the life:

Theoretically what you are saying makes sense but the best in the world seem to be taking a middle of the road approach

The best in the world is because of genetics.
The best in the world like Jay Cutler ate no added fats.
Look at how fats, carbs and protein are all used in the body.
We only store fat as fat they are used for digestion and hormones and brain tissue. Carbs are the preferred energy source and stored as glycogen before being converted to fatty acids. Protein is used for amino acids it has to be converted to glucose which won't happen if there are enough carbs and then that glucose is converted to fatty acids before storing as fat.
Fats do not trigger leptin theyre also calorie dense.
We have triglycerides in muscle but not much.
Look at 1000 calories of peanut butter 5 servings vs 1000 calories of chicken breast and rice.
High fats also disrupt digestion and nutrient partitioning.
It's damn hard to get fat on lean protein and carbs.
They don't overfeed rats carbs and protein to make them obese and cause health issues for studies they feed them high fat diets.

 

[luki7788]

I couldn't explain it either hence why I asked you

I have used your method after prep this rebound, I was holding more water but this dropped literally days in to mini-cut (lower carbs, took out slin and lowered GH too) and was shocked how lean I was! I would only need couple weeks to get a bit more lean and push again. Another point is your metabolism gets faster as off-season goes on with this method.

I have used the moderate fat/carb approach even though I looked less watery the fat accrued was greater you need a good diet to get it all off. Midsecton stays tighter because low volume of food but harder to eat if you dont space meals out very evenly. Fats slow digestion alot for me. Mentally felt a bit better too.

But so for me, hard core BBer mode means High carb/very low fat. But lifestyle/wellbeing/balance Mod carb/mod fat

I feel like shit, or rather, my digestion sucks on any amount of fat, but that's also a big influence of my gallbladder, which simply sucks lol

In any case, for 99% of my clients, the high carb and low fat approach works perfectly both in terms of progress in the gym/physics and maintaining health and good digestion