Diet Log

Here it is, more than anyone could ever want to know about what I shove down my throat-hole (that’s what she said…).

As vain and trivial as it seems to post exactly what I eat and when I eat it, you’d be surprised at just how many people seem to be interested.

I’ve been guilty myself of over-scrutinizing other fitness bloggers’ diets when they post them, so I completely understand.

For a long time, I subscribed to the “you have to eat 243.8 meals per day, and you need 2.3x grams of protein exactly pi minutes after your last rep!” philosophy.

I simply accepted all the little rules as being essential and never even tried any other way.

While there isn’t really anything wrong or detrimental about following a lot of the standard guidelines, I’ve been able to simplify my diet immensely, while also cutting way down on the time I spend eating and/or cooking, all while getting the same or better results than before.

Granted, many of the same basic principles apply and I still keep a watchful eye over my macronutrient breakdowns, but I’d say I’ve applied the 80/20 rule and gotten rid of a lot of the little habits that were more trouble than they were worth.

“Eat Stop Eat” is an extremely interesting read and really changed a lot of my dietary beliefs. I highly recommend it to anyone even remotely interested in nutrition, though you certainly don’t have to (and probably won’t) agree with everything in the book.

Of course, I’m still constantly tweaking here and there (and I’ll update this page as I do), but the main ingredients stay largely the same.

If you have any questions, suggestions, or glaring criticisms (veg-heads!), just hit me up in the comments, and I’ll be glad to discuss.

Breakfast ~6:00AM

Whole Food

• 1.5 servings or ~100 grams (measured cooked) of Tyson’s 99% Fat-Free Boneless Skinless Chicken Breasts
• 4 servings or ~280 grams (measured frozen) of Bird’s Eye California Blend Mixed Vegetables (broccoli, cauliflower, carrots)
• 2 servings or ~60 grams of Sunkist Gourmet Almonds with Sea Salt
• 1 serving or ~80 grams of Gala Apple

Supplements

• 3 Life Extension Mix Tabs
• 2 Now Super EPA Softgels
• 1 Optimum Flaxseed Softgel

Meal Macronutrient Breakdown

• Calories – 700
• Protein – 47g
• Fat – 34g
• Carbohydrates – 48g
• Sugars – 26g
• Fiber – 15g
• Sodium – 655mg
• Cholesterol – 83mg

Twice per week, on Wednesday and Saturday, I substitute 6 ounces of Morey’s Marinated Wild Alaskan Salmon in place of the chicken for the first meal of the day, which yields similar calorie- and macronutrient-totals, but the overall daily totals are differentiated at the end of this log.

Lunch ~11:00AM

Whole Food

• 1.5 servings or ~100 grams (measured cooked) of Tyson’s 99% Fat-Free Boneless Skinless Chicken Breasts
• 4 servings or ~280 grams (measured frozen) of Bird’s Eye California Blend Mixed Vegetables (broccoli, cauliflower, carrots)
• 2 servings or ~60 grams of Sunkist Gourmet Almonds with Sea Salt
• 1 serving or ~80 grams of Gala Apple

Supplements

• 3 Life Extension Mix Tabs
• 2 Now Super EPA Softgels
• 1 Optimum Flaxseed Softgel

Meal Macronutrient Breakdown

• Calories – 700
• Protein – 47g
• Fat – 34g
• Carbohydrates – 48g
• Sugars – 26g
• Fiber – 15g
• Sodium – 655mg
• Cholesterol – 83mg

Dinner ~4:00PM

Whole Food

• 1.5 servings or ~100 grams (measured cooked) of Tyson’s 99% Fat-Free Boneless Skinless Chicken Breasts
• 4 servings or ~280 grams (measured frozen) of Bird’s Eye California Blend Mixed Vegetables (broccoli, cauliflower, carrots)
• 2 servings or ~60 grams of Sunkist Gourmet Almonds with Sea Salt
• 1 serving or ~80 grams of Gala Apple

Meal Macronutrient Breakdown

• Calories – 670
• Protein – 47g
• Fat – 31g
• Carbohydrates – 48g
• Sugars – 26g
• Fiber – 15g
• Sodium – 655mg
• Cholesterol – 83mg

Pre-Bed Shake ~9:00PM

• 16 ounces of water
• 3 teaspoons of Greens+
• 2 scoops of Optimum Nutrition 100% Gold Standard Whey
• 1 tablespoon of Bertolli’s Extra Virgin Olive Oil

Supplements

• 3 Life Extension Mix Tabs
• 2 Now Super EPA Softgels
• 1 Optimum Flaxseed Softgel

Meal Macronutrient Breakdown

• Calories – 425
• Protein – 51g
• Fat – 20g
• Carbohydrates – 10g
• Sugars – 3g
• Fiber – 2g
• Sodium – 165mg
• Cholesterol – 60mg

On Sundays, I eat/drink this meal first thing in the morning, then fast for 24-hours until Monday’s breakfast.

Total Daily Water Consumption

• ~120 ounces/~1 gallon

Total Daily Macronutrient Breakdown

“Normal” days (Monday, Tuesday, Thursday, Friday)

• Calories – 2,495
• Protein – 191g
• Fat – 118g
• Carbohydrates – 154g
• Sugars – 81g
• Fiber – 47g
• Sodium – 2,130mg
• Cholesterol – 308mg

“Fishy” days (Wednesday, Saturday)

• Calories – 2,590
• Protein – 187g
• Fat – 132g
• Carbohydrates – 156g
• Sugars – 83g
• Fiber – 47g
• Sodium – 1,955mg
• Cholesterol – 295mg

“Fast” day (Sunday-Monday morning)

Meal Macronutrient Breakdown

• Calories – 425
• Protein – 51g
• Fat – 20g
• Carbohydrates – 10g
• Sugars – 3g
• Fiber – 2g
• Sodium – 165mg
• Cholesterol – 60mg