A DAY OF EATING

Disclaimer: This is not a perfect eating plan by any means nor is it a plan you in particular should follow… this is just an average day of eating at our activity level and for our current goals. We also aren’t ‘chefs’ by any means so we keep food enjoyable but simple. Here you go!

Blakley

Back story: In June of 2018 I ate around 1700 calories per day and weighed in at 126-lbs. Since September 2018, I’ve worked to slowly gain weight in order to get stronger. This had been a long time goal of mine however I was always afraid to truly eat enough to do this fearing I would put on too much body fat and not be able to lose it. Finally, I was brave enough to give it a try. I carried the weight gain all the to way 136-lbs eating 2400 calories per day. I increased my total caloric intake very very slowly with the goal of gaining muscle and as little body fat as possible. I would say I added about 2-3 % body fat so overall I am extremely happy with the results of this. Last month I started doing a mini cut to slowly lose some of the extra body fat while maintaining as much muscle as I can. Also, I’m over 30 years of age : ( so I need to eat more protein than my body weight to maintain muscle mass. Today I weigh 135-lbs. If I take the cut as slowly as I did the gain my hope is to end up around this body weight with just a percent or two of body fat gone.

2015 Total Calories

192 Protein

198 Carbohydrates

49 Fat

Breakfast

4 Eggs (1 Yolk), 1 Serving Oatmeal, Vanilla Almond Milk Coffee Creamer

Lunch

5oz Chicken and 50g White Rice on a bed of Spinach and Veggie mix consisting of Asparagus, Cucumber, Red Bell Pepper, Celery, and Green Peas topped with Chunky Blue Cheese Bolthouse Dressing

Dinner

5oz Ground Turkey (1/2 99% + 1/2 93%) and 50g White Rice on a bed of Spinach and Veggie mix consisting of Asparagus, Cucumber, Red Bell Pepper, Celery, topped with Chunky Blue Cheese Bolthouse Dressing and Homemade Salsa plus a glass of VitFine Cabernet

Snacks:

Pre-wod: Ascent Pre-Workout and Glycofuse Carb Powder and a Lara Bar

Post Wod: Mootopia Fat Free Milk and Vegan RX Protein powder (with Vitamin C and Creatine)

Post Lunch: Skyr Islandic Yogurt in Coconut

Pre-PM Coaching: Arbonne Bar

Post-Dinner: Skyr Islandic Yogurt in Plain

Jonathan

Back story: No real goals or prospects… just kidding. Jonathan goes months at a time eating instinctively and then will log for a day as a check in. He can do this because he has learned what serving sizes look like and about how much food he should eat per day especially how much protein he should eat after going through long periods of time tracking food consistently and accurately. Since summer is coming he has decided to get a little leaner after putting on some mass. Today he weights 164-lbs and is over 30 years of age … womp womp womp. He CrossFit’s 3-4 times per week and lifts weights 5 times per week.

2043 Total Calories

201 Protein

193 Carbohydrates

40 Fat

Breakfast

4 eggs (1 Yolk) and 1 Serving of Oatmeal

Lunch

4oz Chicken and 50g White Rice on a bed of Spinach and Veggie mix consisting of Asparagus, Cucumber, Red Bell Pepper, Celery, and Cherry Tomatoes topped with Ranch Bolthouse Dressing

Dinner

5oz Ground Turkey (1/2 99% + 1/2 93%) and 50g White Rice on a bed of Spinach and Veggie mix consisting of Asparagus, Cucumber, Red Bell Pepper, Celery and Cherry Tomatoes topped with Ranch Bolthouse Dressing

Snacks

Truck Meat 3oz and a Pickle

RX Bar

Glass of MilK (Mootopia Fat Free)

Gainzzz RX Protein

Ascent Pre-Workout + Carbohydrate Powder

Skyr Islandic Yogurt in Plain with a serving of Raspberries