Can you post examples of your daily diet please? - Ausbb

21-10-2009, 02:37 PM

Hi there
was just wanting some info as to what you all eat and how often during the day please?
If anyone takes protein powders, can you include this aswell as I am just curious.
thanks heaps
Angie

Morgan · 21-10-2009, 05:09 PM

EDIT!!! Sorry, I didn't realise this was in the Female section hahahahahaha

I am having Mon-Friday

6:15am - 3-4 eggs, bacon, toast with Protein shake and milk (65g protein from drink alone)

8:45am - Mega sandwich w/ 150g meat and salad, and an Up and go (40g protein)

10:45am - 2 cups of rice, 250g chicken breast & Nandos sauce
- 95g tin of tuna
- Fantastic noodles (low fat)
- Cup of soup

1:30pm - Another sandwich / up&go

3:30pm - Chicken/salad Foccacia with bottle of water

5:00pm - Protein shake

GYM - Protein shake afterwards

7:00pm - Dinner (Meat & 3 veg)

9:00pm - Another protein shake before bed

21-10-2009, 05:17 PM

There you go Angie, have a go at that.

I'll get my partner to post up hers when I get home.

katie · 21-10-2009, 05:20 PM

It doesn't matter that you posted in here, Morgan! Females should eat pretty much in the same way that men do. Probably not the same quantities, but same principles.

7:30am 2-3 eggs + tomatoes + 1 glass milk
10:30am tuna sandwich
1:30pm leftovers from night before eg. spagbol, salad, fruit
4:30pm cottage cheese and yoghurt and fruit
7:30pm dinner - chicken/beef/fish + steamed veges
10:30pm cottage cheese

Post-workout I would consume a protein shake.

brendon · 21-10-2009, 05:39 PM

pretty much what i eat each day during week.
meal 1: 4 eggs
meal 2 : 185gm tuna + salad
meal 3 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots
meal 4 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots and whatever else
meal 5 : 200gm cottage cheese.

i havent done the cottage cheese for a few weeks though as im over it harder and harder to stomach. thats pretty much what i work around it obviously changes a bit to what im doing and where i am but thats what i work on doing and sticking to. ill also have a protein shake post workout. but havent had any protein powder for weeks now so ive just been eating a bit more.

Fadi · 21-10-2009, 11:47 PM

Quote:

Originally Posted by brendon

pretty much what i eat each day during week.
meal 1: 4 eggs
meal 2 : 185gm tuna + salad
meal 3 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots
meal 4 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots and whatever else
meal 5 : 200gm cottage cheese.

i havent done the cottage cheese for a few weeks though as im over it harder and harder to stomach. thats pretty much what i work around it obviously changes a bit to what im doing and where i am but thats what i work on doing and sticking to. ill also have a protein shake post workout. but havent had any protein powder for weeks now so ive just been eating a bit more.

Are you on a low to zero carb diet Brendon?

Fadi.

brendon · 22-10-2009, 11:35 AM

sorry should add the slice of bread in the morning. but as said in my journal i tend to bloat a lot when eating carbs so i try to avoid if i can. on weekends though i carb it up. if u got reasons why i should or shouldnt please let me know.

22-10-2009, 01:34 PM

I just wrote this for my Partner she is about 60kgs wants to get down to 52-55kg

60 mins walk 3 out of 7 days

Meal 1 – Breakfast
Oatmeal, Water, Scrambled eggs, Fat Burner (green tea or caffeine) or;
Oatmeal & Powder & Fat burner (green tea or caffeine)

Strength training folowed by 25-30 mins cardio (80-90%MHR) 3 out of 7 days

Meal 2 – after workout
Shake in water or skim milk and piece of fruit or;
Yoghurt & 30g nuts

Meal 3 – morning snack
100g Chicken , Rice (1 Cup Cooked), Salad, Water, Fat Burner (green tea) or;
Whole meal sandwich with protein and salad.

Meal 4 - Lunchtime
1 Can Tuna, Spinach or broccoli or salad, 1 Cup Rice or;
2-3 Tuna rolls

Meal 5 – afternoon
Shake in water or skim milk and piece of fruit or;
Yoghurt and 30g nuts

Meal 6 - Dinner
Similar to meal 3, cut carb intake in half, no fat burner

Meal 7 – before bed
Protein Shake,

I eat...

MEAL 1 – (450cals)
¾ SCOOP WHEY PROTEIN ISOLATE
½ CUP OATS (ADD HONEY IF DESIRED)
½ CUP SKIM MILK
1 PUNNET STRAWBERRIES
POST EXERCISE MEAL – (496cals)
87 grams EASY DIGESTING Hi GI CARBS
37 grams WHEY PROTEIN BLEND CREATINE MIX/BCAA/GLUTAMINE
MEAL 2 – (396cals)
1 LARGE CHICKEN BREAST
1 APPLE
30grams MIXED NUTS
MEAL 3 – (540cals)
1 CUP VEGIES
300grams RED MEAT
½ PUNNET STRAWBERRIES
30grams MIXED NUTS
MEAL 4 – (496cals)
185gram CAN TUNA
1 CUP BROWN RICE SALSA MIX TO TASTE
MEAL 5 – (420cals)
2 CUPS BROCCOLI
100 grams SERVING WHITE MEAT
1 CUP COOKED BROWN RICE
or...

BREAKFAST:
3 x60g eggs,
250 g sweet potato, baked in skin
Cal 732, C 85, P 38, F26

MORNING SNACK:
25g WPC/WPI with water,
OR 175g Cottage Cheese.
cashews, raw, 20 medium (30g)
Cal 270, C 10, P 26, F 15

LUNCH:
100g raw basmati rice (boiled),
200g chicken thigh fillet/no skin (raw weight) cooked,
Cal 704, C 83, P 44, F 21

AFTERNOON SNACK:
2x60g boiled eggs sandwich,
2 slices wonder white bread (toast size),
1 tablespoon extra virgin olive oil,
Cal 505, C 35, P 21, F 30

DINNER:
T-Bone steak medium size, lean, grilled (250 raw), 170g grilled,
100g (combined weight) of corn, peas, and carrots on the side
Cal 390, C 17, P 52, F 14

Before bed:
2x21g Swiss cheese slices
1x tablet of magnesium
Cal 150, C 0, P 11, F 12
Both 3000 cals.

MD

22-10-2009, 01:35 PM

Quote:

Originally Posted by brendon

sorry should add the slice of bread in the morning. but as said in my journal i tend to bloat a lot when eating carbs so i try to avoid if i can. on weekends though i carb it up. if u got reasons why i should or shouldnt please let me know.

Careful what you wish for, Fadi could post reasons for days...

MD

22-10-2009, 01:53 PM

Thanks for the ideas. I am on low carb diet but here is a typical day for me.

HEIGHT 157CM WEIGHT 49.9KILOS

8am cup of oats with water
10am 4 vita wheat bisc's with tomato and celery, cup of green tea
11am a piece of fruit
12.30 lunch- a huge sandwich with 100g chicken or tuna, heaps of salad and
cheese. a low fat yogurt, a cup of tea.

3.00 a protein shake

5.30 dinner- 2 large eggs as an omelet with spinach and cheese, 3 cups of
vegies, and a small salad.
Or a 100g piece of chicken, red meat or fish, steamed veggies,
sweet potato etc.

7.30 a piece of fruit of some sort and a decaf coffee

8.30 a pre workout protein shake, heaps of water

some nuts, and then water before bed.

ALL up I drink 3 - 4 ltrs of water a day.

21-10-2009, 02:37 PM	#1 (permalink)
MADDYSMUM Guest Posts: n/a	Can you post examples of your daily diet please? Hi there was just wanting some info as to what you all eat and how often during the day please? If anyone takes protein powders, can you include this aswell as I am just curious. thanks heaps Angie

21-10-2009, 05:09 PM	#2 (permalink)
Morgan Active Member Join Date: Feb 2009 Location: Melbourne Gender: Posts: 1,417	EDIT!!! Sorry, I didn't realise this was in the Female section hahahahahaha I am having Mon-Friday 6:15am - 3-4 eggs, bacon, toast with Protein shake and milk (65g protein from drink alone) 8:45am - Mega sandwich w/ 150g meat and salad, and an Up and go (40g protein) 10:45am - 2 cups of rice, 250g chicken breast & Nandos sauce - 95g tin of tuna - Fantastic noodles (low fat) - Cup of soup 1:30pm - Another sandwich / up&go 3:30pm - Chicken/salad Foccacia with bottle of water 5:00pm - Protein shake GYM - Protein shake afterwards 7:00pm - Dinner (Meat & 3 veg) 9:00pm - Another protein shake before bed __________________ 6'4", 119kg - Bulking to 125-130kg by September... Recent PB's - Bench 175kg x 1 145kg 5x5, Weighted Pullups +25kg 5x5, Sumo Deadlift 250kg x 1 180kg 5x5, Squat 200kg x 1 160kg 5x5, BB Row 115kg 5x5

21-10-2009, 05:20 PM	#4 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	It doesn't matter that you posted in here, Morgan! Females should eat pretty much in the same way that men do. Probably not the same quantities, but same principles. 7:30am 2-3 eggs + tomatoes + 1 glass milk 10:30am tuna sandwich 1:30pm leftovers from night before eg. spagbol, salad, fruit 4:30pm cottage cheese and yoghurt and fruit 7:30pm dinner - chicken/beef/fish + steamed veges 10:30pm cottage cheese Post-workout I would consume a protein shake. __________________ Rock climbing since 2005; running and resistance training since May 2009

21-10-2009, 05:39 PM	#5 (permalink)
brendon Elite Member Join Date: Oct 2009 Location: ACT Gender: Posts: 983	pretty much what i eat each day during week. meal 1: 4 eggs meal 2 : 185gm tuna + salad meal 3 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots meal 4 : 200gm chicken/meat/fish + broccoli and cauliflower and carrots and whatever else meal 5 : 200gm cottage cheese. i havent done the cottage cheese for a few weeks though as im over it harder and harder to stomach. thats pretty much what i work around it obviously changes a bit to what im doing and where i am but thats what i work on doing and sticking to. ill also have a protein shake post workout. but havent had any protein powder for weeks now so ive just been eating a bit more. __________________ Current BW 98kg ,height 5ft 11 : Bench: 130kg x1, Squat: 200kg x1 Deadlift: 240kg x1 Clean: 125kg Overhead: 110kg All lifts 100% raw

22-10-2009, 11:35 AM	#7 (permalink)
brendon Elite Member Join Date: Oct 2009 Location: ACT Gender: Posts: 983	sorry should add the slice of bread in the morning. but as said in my journal i tend to bloat a lot when eating carbs so i try to avoid if i can. on weekends though i carb it up. if u got reasons why i should or shouldnt please let me know. __________________ Current BW 98kg ,height 5ft 11 : Bench: 130kg x1, Squat: 200kg x1 Deadlift: 240kg x1 Clean: 125kg Overhead: 110kg All lifts 100% raw

21-10-2009, 05:17 PM	#3 (permalink)
Josh_GTiR Guest Posts: n/a	There you go Angie, have a go at that. I'll get my partner to post up hers when I get home.

22-10-2009, 01:34 PM	#8 (permalink)
Mikasadan Guest Posts: n/a	I just wrote this for my Partner she is about 60kgs wants to get down to 52-55kg 60 mins walk 3 out of 7 days Meal 1 – Breakfast Oatmeal, Water, Scrambled eggs, Fat Burner (green tea or caffeine) or; Oatmeal & Powder & Fat burner (green tea or caffeine) Strength training folowed by 25-30 mins cardio (80-90%MHR) 3 out of 7 days Meal 2 – after workout Shake in water or skim milk and piece of fruit or; Yoghurt & 30g nuts Meal 3 – morning snack 100g Chicken , Rice (1 Cup Cooked), Salad, Water, Fat Burner (green tea) or; Whole meal sandwich with protein and salad. Meal 4 - Lunchtime 1 Can Tuna, Spinach or broccoli or salad, 1 Cup Rice or; 2-3 Tuna rolls Meal 5 – afternoon Shake in water or skim milk and piece of fruit or; Yoghurt and 30g nuts Meal 6 - Dinner Similar to meal 3, cut carb intake in half, no fat burner Meal 7 – before bed Protein Shake, I eat... MEAL 1 – (450cals) ¾ SCOOP WHEY PROTEIN ISOLATE ½ CUP OATS (ADD HONEY IF DESIRED) ½ CUP SKIM MILK 1 PUNNET STRAWBERRIES POST EXERCISE MEAL – (496cals) 87 grams EASY DIGESTING Hi GI CARBS 37 grams WHEY PROTEIN BLEND CREATINE MIX/BCAA/GLUTAMINE MEAL 2 – (396cals) 1 LARGE CHICKEN BREAST 1 APPLE 30grams MIXED NUTS MEAL 3 – (540cals) 1 CUP VEGIES 300grams RED MEAT ½ PUNNET STRAWBERRIES 30grams MIXED NUTS MEAL 4 – (496cals) 185gram CAN TUNA 1 CUP BROWN RICE SALSA MIX TO TASTE MEAL 5 – (420cals) 2 CUPS BROCCOLI 100 grams SERVING WHITE MEAT 1 CUP COOKED BROWN RICE or... BREAKFAST: 3 x60g eggs, 250 g sweet potato, baked in skin Cal 732, C 85, P 38, F26 MORNING SNACK: 25g WPC/WPI with water, OR 175g Cottage Cheese. cashews, raw, 20 medium (30g) Cal 270, C 10, P 26, F 15 LUNCH: 100g raw basmati rice (boiled), 200g chicken thigh fillet/no skin (raw weight) cooked, Cal 704, C 83, P 44, F 21 AFTERNOON SNACK: 2x60g boiled eggs sandwich, 2 slices wonder white bread (toast size), 1 tablespoon extra virgin olive oil, Cal 505, C 35, P 21, F 30 DINNER: T-Bone steak medium size, lean, grilled (250 raw), 170g grilled, 100g (combined weight) of corn, peas, and carrots on the side Cal 390, C 17, P 52, F 14 Before bed: 2x21g Swiss cheese slices 1x tablet of magnesium Cal 150, C 0, P 11, F 12 Both 3000 cals. MD Last edited by Mikasadan; 22-10-2009 at 01:37 PM.

22-10-2009, 01:53 PM	#10 (permalink)
MADDYSMUM Guest Posts: n/a	Thanks for the ideas. I am on low carb diet but here is a typical day for me. HEIGHT 157CM WEIGHT 49.9KILOS 8am cup of oats with water 10am 4 vita wheat bisc's with tomato and celery, cup of green tea 11am a piece of fruit 12.30 lunch- a huge sandwich with 100g chicken or tuna, heaps of salad and cheese. a low fat yogurt, a cup of tea. 3.00 a protein shake 5.30 dinner- 2 large eggs as an omelet with spinach and cheese, 3 cups of vegies, and a small salad. Or a 100g piece of chicken, red meat or fish, steamed veggies, sweet potato etc. 7.30 a piece of fruit of some sort and a decaf coffee 8.30 a pre workout protein shake, heaps of water some nuts, and then water before bed. ALL up I drink 3 - 4 ltrs of water a day.