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What do you eat in a typical day?

Nike22

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Be as detailed or as brief as you like but what does a typical day's menu look like?

Here's mine... (it works but it's pretty boring which is why I made this post to get some advice from all y'all)

AM: 5 eggs, 100g chx breast, 200-250 g rice
Lunch: 200-250g chx breast, 200g rice & bbq or other sauce
Mid workout: 40g dextrose 30g whey
PM: 200-250g chx breast OR 250g salmon/steak, 200g rice OR 100g pasta, 400g broccoli

Works out to 275-300g pro, 275-300g carbs, 50-80g fat ~2900-3200 cals roughly 40/40/20
The macros work great for recomping at my size 5'11" 220lbs but I'm bored with the menu..
So what do you eat?
 

Hulksmashs

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I eat fast food as I’m out on delivery everyday. So about 4,000 cals per day I like to get in 2,000 by 10am and the rest I like to spread it out
 

Cerberus777

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IF diet.
1. Large can of tuna (88gr pro)with Avocado mayo(40gr fat)and a chopped pepper.

2. Post workout protein shake 75gr protein 25gr fat.

3. 12oz cooked chicken breast, burger or steak. 6 eggs. Salad with a lot of olive oil and almonds. 125gr protein 125 gr fat.

Once a week a big cheat meal.
 

jaxino

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Be as detailed or as brief as you like but what does a typical day's menu look like?

Here's mine... (it works but it's pretty boring which is why I made this post to get some advice from all y'all)

AM: 5 eggs, 100g chx breast, 200-250 g rice
Lunch: 200-250g chx breast, 200g rice & bbq or other sauce
Mid workout: 40g dextrose 30g whey
PM: 200-250g chx breast OR 250g salmon/steak, 200g rice OR 100g pasta, 400g broccoli

Works out to 275-300g pro, 275-300g carbs, 50-80g fat ~2900-3200 cals roughly 40/40/20
The macros work great for recomping at my size 5'11" 220lbs but I'm bored with the menu..
So what do you eat?
Are you kidding me?
That's 3 meals a day.....
Are you going for a bikini competition?
Recomping? What's that? Ah yes putting on muscle while loosing bodyfat, which is basically something your body can't do.

Is that the troll weekend?
 

brutus

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I keep it simple. Every meal is exactly the same, which consists of: 1/2 lb organic grass fed beef, 1 cup organic non gmo rice, 2 tbs organic evoo, 2 tbs organic acv, 1 tbs organic mustard, a dash of Himalayan pink salt, 1 cup organic spinach, 25 organic blueberries, 1/2 cup organic non homogenized non pasteurized orange juice. Manage to get 6-7 of these meals in per day. If I do go out to eat somewhere then I'll usually just get a steak with potatoes and some green vegetable. I always keep evoo and acv with me wherever I go.
 

fisther69

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Breakfast
6-10oz of steak or elk peri workout and an apple or watermelon post workout

Lunch
2 chicken breast homemade black beans with half an avocado and some tahin..with watermelon and an apple

Dinner
Same as lunch
 

Golden

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750g chicken breast
600g steak
2000g basmati rice

All cooked weights

Divided by 5 meals
Comes out to around 270g protein, 500g carbs and whatever fat is in it

Maintains my body weight at a slim 210lbs
 

mslmn

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Are you kidding me?
That's 3 meals a day.....
Are you going for a bikini competition?
Recomping? What's that? Ah yes putting on muscle while loosing bodyfat, which is basically something your body can't do.

Is that the troll weekend?
Yes you can under the right conditions, just not as noticable as purely gaining or losing. Also, not everyone here competes or is even a bodybuilder.
 

Performance Based

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Electrolytes + water + HGH
2 cups of coffee
1 cup of oats + 1 scoop whey
Massage
Double shot of espresso + 1 scoop G1M
Sprints or Swim
Lunch - Vietnamese Vermicelli Bowl or 2 Sushi Rolls
Pre Workout
Strength/Durability Session - XTEND Sport
Sushi or Steak Early Dinner
Factor Premade meal
Miscellaneous Accessory Work
Factor/go out to dinner with wife/cook at home
 

Performance Based

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Are you kidding me?
That's 3 meals a day.....
Are you going for a bikini competition?
Recomping? What's that? Ah yes putting on muscle while loosing bodyfat, which is basically something your body can't do.

Is that the troll weekend?
I have a lot of days where I eat once maybe twice (active recovery days) in all sincerity it has no real negative impact (possibly actually enhances) my physique/look.
 

Aikman56

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Post competition season, I'm keeping things tight. I'm getting married on October 1 and my soon-to-be wife and I are going to be going to Vegas for the honeymoon and still want to be in shape for the pools/night life/etc., so I'm pretty much where I was a few weeks out from North Americans. I have, however, nixed all of the orals and dropped to 500 test/300 primo, so I can't even describe how much better I feel!

Anyway, here it is...

1. 600g egg whites, 110g oats (75g carbs)
2. 4 oz chicken breast, 4 oz sirloin (cooked weight), 75g carbs from Jasmine rice (cooked in beef bone broth...GAME CHANGER!)
3. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
4. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
5. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
6. 600g egg whites, 110g oats

Training days, I add 50g HBCD, 10g hydrolysate, 20g EAA in an intra shake.
 

Bobik

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Post competition season, I'm keeping things tight. I'm getting married on October 1 and my soon-to-be wife and I are going to be going to Vegas for the honeymoon and still want to be in shape for the pools/night life/etc., so I'm pretty much where I was a few weeks out from North Americans. I have, however, nixed all of the orals and dropped to 500 test/300 primo, so I can't even describe how much better I feel!

Anyway, here it is...

1. 600g egg whites, 110g oats (75g carbs)
2. 4 oz chicken breast, 4 oz sirloin (cooked weight), 75g carbs from Jasmine rice (cooked in beef bone broth...GAME CHANGER!)
3. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
4. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
5. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
6. 600g egg whites, 110g oats

Training days, I add 50g HBCD, 10g hydrolysate, 20g EAA in an intra shake.
simple and effective.. your recipe for egg whites and oats? thanks
 

Aikman56

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Apr 8, 2012
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simple and effective.. your recipe for egg whites and oats? thanks
I just mix them in a measuring cup and let them sit for about 30 minutes before cooking.
Pam in a 15" pan, pour in and cook slow...on about half heat. typically 5 minutes or so to flip then about 3 minutes on that side.
Sprinkle on Splenda and cinnamon.

Super simple!
 

TheOtherOne55

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Im all chickened out so i eat quite a bit of 96/4 ground beef.
8-10oz of ground beef for every meal + avocado + whatever carbs im allowed to eat (dieting right now so this is pretty low)
 

MAD_SCIENTIST

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Jan 1, 2007
Messages
539
Post competition season, I'm keeping things tight. I'm getting married on October 1 and my soon-to-be wife and I are going to be going to Vegas for the honeymoon and still want to be in shape for the pools/night life/etc., so I'm pretty much where I was a few weeks out from North Americans. I have, however, nixed all of the orals and dropped to 500 test/300 primo, so I can't even describe how much better I feel!

Anyway, here it is...

1. 600g egg whites, 110g oats (75g carbs)
2. 4 oz chicken breast, 4 oz sirloin (cooked weight), 75g carbs from Jasmine rice (cooked in beef bone broth...GAME CHANGER!)
3. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
4. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
5. 4 oz chicken breast, 4 oz sirloin, 75g carbs from Jasmine rice
6. 600g egg whites, 110g oats

Training days, I add 50g HBCD, 10g hydrolysate, 20g EAA in an intra shake.
Hi Aikman...why is bone broth the game changer? Just curious. Better flavor?


MS
 

buck

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Apr 27, 2006
Messages
4,385
I am feeling like a vegetarian after reading through most of these posts. I am down to 200 grams of protein a day from the 300+ i ate for decades but always had veggies with every meal. As i felt the benefit from them.
 

gains4000

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Dec 6, 2021
Messages
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m1 . 4 eggs, 1 greek yogurt, 1 bagel
m2. 66g isolate, 120g rice, 32g alm butter
m3. same m2
m4. 7oz chicken , 120g rice
m5. 7oz chicken, 120g rice
m6. 8oz steak, 120g rice
m7 . free meal
 

Swifto

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Kilo Klub Member
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Sep 3, 2006
Messages
3,112
1: Beef mince, half avocado
2: COR, vegan protein, frozen fruit
3: hydro whey isolate, vegan protein, oats
4: Chicken, rice, veggies
5: Fish, potato, veggies
6: Hydro whey iso, granola, EVOO
 

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