Q&A Monday:
Question: What do you eat on a typical day from your first meal to your last?
Answer: This is a sample of what my meals look like on a typical day. I say sample because 1) I do sometimes substitute oats for a sweet potato or chicken for turkey if that’s what I have on hand or what not and 2) especially during school, I have a hectic and unpredictable schedule that requires me to be flexible, so on days when I am in class for long periods of time, I usually substitute HumaPro for meat.
SAMPLE DAILY DIET
MEAL 1:
-1 scoop of HumaPro
-1/2 serving of fruit
-1/2 cup oats
-1 cup almond milk
-2 tbsp of peanut butter or almond butter
(blended)
400 calories, 35 g carbs, 15 g fat, 28 g protein
MEAL 2:
-4 oz. ground turkey (in the form of a turkey burger, ground turkey with veggies stir fry, etc)
-1/2 cup brown rice
-1 serving of green vegetables
-1 tbsp extra virgin olive oil
400 calories, 35 g carbs, 15 g fat, 25 g protein
MEAL 3:
-1 scoop of HumaPro
– ½ cup raw oats (cooked)
-1 tsp. ground cinnamon
-1 tsp. stevia
-1/2 banana (in the oats)
-1.5 tbsp peanut butter or almond butter
325 calories, 38 g carbs, 10 g fat, 28 g protein
NOTE: my meal before weight training contains carbs, but not on a cardio day
MEAL 4: (at the gym – prior to workout)
-1 scoop of HumaPro
28 g protein
MEAL 5: (at the gym – following workout)
-1 scoop of HumaPro
-2/3 scoop of Chain’d Reacition
112 calories, 25 carbs, 4 g fat, 28 g protein
MEAL 6:
-4 oz. chicken
-1 sweet potato (made into fries or mashed)
-1 serving of green vegetables (typically a spinach salad)
225 calories, 35 g carbs, 25 g protein
MEAL 7:
-large spinach salad
-4 oz. chicken
-1/4 cup sliced almonds
-dressing (some sort of balsamic – olive oil/vinegar)
225 calories, 14 g fat, 28 g protein
TOTAL:
CALORIES-1,802 PROTEIN- 190 g. CARBS- 168 g. FAT- 57 g.
Yes, you really do have to eat that much in a day =X This is actually my greatest challenge – looking forward to a meal of chicken and a sweat potatoe does not drive up your appetite like a pizza would. However, the only way to keep you metabolism high and build muscle is to eat consistent, small meals throughout the day! Some of you may be thinking this meal plan may seem really strict and not maintainable, but go for what the content of the meal is – how much protein, is this meal a high or low carb meal, etc. It is a lot easier to go to the gym and workout than it is to maintain a healthy diet on a daily basis, but if you do it, you WILL see results!
Hey! I loved your youtube video by the way, you're an amazing speaker on video so clear and concise 🙂 Your diet is very similar to mine macros/calories wise but I was just wondering do you often have 4 scoops of protein powder a day and do you ever worry if that is not healthy? I usually only have 1 or 2 scoops per day and I usually shy away from having more than that even if it would up my protein intake for the day, because it almost feels like… "cheating" to not get my protein from real food?? But then I tend to rely really heavily on dairy, like light cheese greek yogurt and skim milk and cottage cheese to get extra protein. So I'm not really sure which is better! AND on top of that the protein powder I use is Sunwarrior which is supposedly like natural non-gmo organic raw vegan so I feel like I'm being silly worrying that it's unhealthy to drink it a lot?
That was kind of long but the gist is, do you have an opinion/thoughts on this topic? I mean obviously you don't think it's bad because you drink 4 a day in your sample, but I'm just curious if you've thought about why and considered plusses and minuses 🙂
Thank you!!
Kylee
Hi Kylee,
I take HumaPro protein, which is a little bit unlike any other protein in my opinion, especially in regards to taking it several times a day. Still, I have updated this diet.
I found a great article on protein, it focuses on whey almost exclusively, though. It covers the consequences of too much supplemental protein and how much you should intake daily.
http://www.nsca.com/Education/Articles/Resistance-Training–Benefits-of-Post-Exercise-Consumption-of-Protein-Supplements/
Hey!Just wondering when you count carbs are you counting total carbs or net carbs?
Great point – I count net carbs; thank you for the comment because many would benefit from seeing this!
Sorry Emily, I meant to say I count TOTAL carbs (for others wondering net carbs would be carb total – fiber). However, I do not count veggies, specifically greens towards my carb count
XO
what if you workout early am do you need a whole breakfast before or can you have a casein shake at night amd a complex carb with dinner and workout just on coconut water and bcaas?
It's all your preference. Personally, I have a harder time building muscle and I don't take the chance of burning off muscle so I try to stay away from fasted workouts. Is there any way you can get at least a carb in before you go?! Maybe some ezekial bread with nut butter?
As far as macros, is it better in your opinion to try to be at a balanced 40-40-20 at every meal, or put more emphasis of the overall day adding up as best as you can?
I would definitely space it as evenly as possible throughout the day, limiting carbs into the evening.
XO
Hello. Just wandering the best way to figure the amount of calories I need to intake a day. I am 115 pounds and don't need to lose weight but would like to lose body fat and tone up. Thanks!