Thread: What do you eat daily?

Hey,

Just wanted to see what fellow members here eat every day sooo post up

atm:

brekky
100g oats
tbl peanut butter
2 scoops wpi

meal 2

pasta salad with onion,capsicum,either bacon or mince,sweet corn,bolognaise sauce and topped with some light mozarella cheese,
150g chicken

meal 3

same as above

meal 4

same as above

meal 5(after training)

today will be 2 scoops wpi and a pizza,but it will varie either jelly beans or wms,

meal 6

150g steak
120g leafy salad
100g sweet potatoe,

with the pasta salad,i mix it up,one week might be boscoiola and then following might be a rice salad but same ingreidents minus the sauce,

i try be creative during bulking but not to over do it,

Bulking diet is below - I tried to attached as an excel spreadsheet but attachment won't let me - happy to email it to anyone if they want to adapt it for their own purposes

Protein Carbs Fibre Fats Calories
Meal One
290ml skim milk 10.4 15.3 0.0 0.2 105.1
80g oats 10.2 48.4 11.0 8.2 329.9
120g Banana 1.3 24.3 3.1 0.4 112.2
50g Avocado 1.0 0.9 3.4 7.3 80.1
Burgen Grain bread (2 slices) 10.9 9.8 7.5 6.1 152.7
Totals 33.9 98.7 25.0 22.2 780.0
Ratios 17% 51% 6% 26%

Meal Two
30g protein shake 24.0 2.0 0 1.0 113.0
6g fish oils 0.0 0.0 0.0 6.0 54.0
150g celery 1.1 2.3 2.3 0.3 20.0
15g Walnuts 2.2 0.5 0.0 10.4 104.4
Totals 27.3 4.8 2.3 17.7 291.4
Ratios 37% 7% 2% 55%

Meal Three
Tuna Lemon cracked pepper 16.8 2.1 0.0 4.9 119.7
6 Lettuce leaves 0.5 1.1 0.7 0.1 8.7
150g celery 1.1 2.3 2.3 0.3 20.0
Tomato 1.3 4.1 1.8 0.3 27.9
150g green beans 3.8 6.0 4.5 0.2 50.0
Totals 23.5 15.6 9.3 5.8 226.3
Ratios 41% 27% 8% 23%

Meal Four
150g celery 1.1 2.3 2.3 0.3 20.0
15g Walnuts 2.2 0.5 0.0 10.4 104.4
Totals 3.3 2.8 2.3 10.7 124.4
Totals 10% 9% 4% 77%

Meal Five - 45m Pre workout
Banana (120g) 1.3 24.3 3.1 0.4 112.2
90g (raw) brown rice 6.4 60.9 3 2.2 295.0
250ml skim milk 9.0 13.2 0 0.2 90.6
30g protein / 150g basa fish / 100g steak / 80g chiken 24.0 2.0 0 1.0 113.0
Totals 40.7 100.4 6.1 3.8 610.8
Ratios 27% 66% 2% 6%

Meal Six - Post workout
52g protein powder 41.6 5.2 0.0 1.7 202.8
120g Banana 1.3 24.3 3.1 0.4 112.2
36g dextrose 0.0 36.0 0 0.0 144.0
250ml skim milk 9.0 13.2 0 0.2 90.6
Totals 51.9 78.7 3.1 2.3 549.6
Ratios 38% 57% 1% 4%

Meal Seven - 45m PPWO
30g protein / 150g basa fish / 100g steak / 80g chiken 24.0 0.0 0.0 3.0 123.0
Tomato 1.3 4.1 1.8 0.3 27.9
300g broccoli 7.2 11.7 9.9 1.2 106.2
5g Walnuts 0.7 0.2 0.0 3.8 37.8
300g celery 2.1 4.5 4.5 0.5 39.9
150g mushrooms 3.8 2.8 1.3 0.4 32.9
Totals 39.2 23.3 17.5 9.2 367.7
Ratios 43% 25% 9% 23%

Meal Eight
20g casein 16.0 2.7 0.0 0.7 80.7
150g yoghurt 8.0 9.0 0.0 0.2 69.2
Totals 24.0 11.7 0.0 0.8 149.8
Ratios 64% 31% 0% 5%

Totals
Grams 243.5 335.8 65.4 72.4 3099.9
Calories 974.2 1343.3 130.7 651.7 3099.9
Ratios 31% 43% 4% 21%

Stats
Calorie Requirements
LBM (kg) 65.0
Level of activity 1.55
BMR (inclusive of activity) 2749.7
Target LBM increase 12.5%
Calorie Requiremens 3093.4
Calorie surplus over BMR (daily) 350.2
Calorie surplus over BMR (weekly) 2451.4

Protein
Protein (g) per pound of LBM 1.7
Daily protein requirement (g) 243.1

Fat
Fat (g) per pound of LBM 0.5
Daily protein requirement (g) 71.5

Fibre
Daily fibre intake (g) 65.4

Carbohydrates
Daily carbohydrate requirement (g) 336.7

Cutting right now, so here are my daily ingredients:
Lately, I have been eating alot of chicken breast or Kangaroo sausages, or both daily.
Also have a chicken sandwich daily.
Cottage cheese with tuna as before bed meal almost daily.
Have some milk daily too.
Apples daily.
Pack of microwave steamed veggies also.

Nice one BigBoss. I'm too inconsistent and have been tending to go with a 40g protein/100g oats shake for 2nd & 5th meal. Sigh... I just can't seem to get a good 6 meals in...

What I am eating right now.

Meal 1
1.5 cups lowan muesli, 1 tub yogurt, 3 eggs, 30g cheese, mushroom, onion, spinach.

Pre-workout
10 odd gram carb drink with supplements.

Post-workout
1 scoop WPI, 50g dextrose/maltodextrin

Meal 2
250ml full cream milk, 1 scoop whey, 1 piece fruit, 1tblspoon natty pb

Meal 3
Wholewheat pita, 1 x 185g tin tuna, 2 tblspoon no fat yogurt, cucumber, tomato, avocado, capsicum.

Meal 4
250ml full cream milk, 1 scoop whey, 1 piece fruit, 1tblspoon natty pb.

Meal 5
175g chicken or lean beef, 1 cup cooked rice, 15ml oil, 15-20ml low sugar sauce, 400g mixed veggies.

Meal 6
250ml full cream milk, 1 scoop casien protein.

And a shit tonne of water.

43% carbs, 30% fat, 27% protein: 4063 kcal

I been supplementing a bit lately it's cheaper than real protein.

Originally Posted by adz82

4063 kcal

cant see that being right mate, kilojoules or calories maybe?

Originally Posted by Beeman

cant see that being right mate, kilojoules or calories maybe?

When talking food energy the unit used is kilogram calories not calories, hence the use of kcal although most people, food companies etc drop the kilo prefix.

If it were kj I would have eaten nearly 4000 of it during breakfast lol.

1 calorie equals 4.184 joules not kj, look it up

not enough to fill myself. thats what.

Originally Posted by adz82

When talking food energy the unit used is kilogram calories not calories, hence the use of kcal although most people, food companies etc drop the kilo prefix.

If it were kj I would have eaten nearly 4000 of it during breakfast lol.

1 calorie equals 4.184 joules not kj, look it up

Back to my box i go.

Originally Posted by mondo

not enough to fill myself. thats what.

I wish I was like that. I can eat tonnes of protein, the moment i try to eat carbs... I almost gag. I can't even eat 50g of potato, 50g of pasta makes me full, and rice I cant stand...

At the moment i am processing oats into a fine powder, and drinking 100g in a shake. that is easy for me.

200g of chicken goes down nicely 3 times a day ;-)

Originally Posted by raaqi

I wish I was like that. I can eat tonnes of protein, the moment i try to eat carbs... I almost gag. I can't even eat 50g of potato, 50g of pasta makes me full, and rice I cant stand...

At the moment i am processing oats into a fine powder, and drinking 100g in a shake. that is easy for me.

200g of chicken goes down nicely 3 times a day ;-)

Haha, you'd love my diet then. 6 cups of rice per day!!!

*vomit* i'll have six cups of mud thanks

Heres today but every day isn't a horror fight like today
Muesli (the one Mino said to get)
roast vegies
turkey salad s/w
grilled fish
bag of nuts/raisins
2 hot cross buns

McDonalds
KFC
Hungry Jacks
Dominos