A Day in the Life

Filed under: Nutrition

I have gotten requests from several readers for me to do a new Day in the Life segment, as people love to see what I am eating on a daily basis. Below is a snapshot of what a normal day looks like for me. Feel free to ask any questions or make any comments.

Wake at 5:00

Breakfast at 5:15

  • 5 whole pastured eggs, scrambled
  • 1.5 tsp pastured butter
  • 1 slice Ezekiel toast
  • ~1-2 tsp organic raspberry preserves
  • 1 banana
  • 12oz water
  • 2-3oz POM Wonderful
  • 10oz coffee (sometimes organic, sometimes not)
  • 1 multivitamin
  • 1 tsp Carlson’s Finest Fish Oil
  • 5,000 IU vitamin D
  • 1 probiotic

Snack at 9:00

Lunch at 12:00

  • 1 Ezekiel tortilla wrap
  • 2 tbsp olive oil basil pesto
  • 2 tbsp guacamole
  • 2 handfuls organic baby spinach
  • 1 chicken breast
  • 10 baby carrots
  • 2 tbsp hummus
  • water as desired

Pre-Training Smoothie at 3:00

  • 4oz unsweetened vanilla almond milk
  • 4oz unsweetened chocolate almond milk
  • 1 scoop chocolate whey protein
  • 5 grams creatine
  • 1 tbsp organic cacao nibs
  • 1 tbsp organic milled flax seeds
  • 2 tbsp chopped walnuts
  • 1/2 cup old-fashioned oats
  • 1 cup organic frozen cherries
  • water as desired, sometimes 10oz more coffee

Gym 4:30-5:30

Walk Dog 5:30-6:00

Post-Training Dinner at 6:30

  • 1 chicken breast, chopped
  • 1 whole pastured egg
  • ~2 tbsp organic quinoa flakes
  • ~2 tbsp organic shredded coconut
  • 2 cups green beans & carrots
  • 1 tbsp extra virgin olive oil
  • seasoned to taste
  • 4 dried figs

Bed at 9:00 or 10:00ish, usually 10:00.


  • I will often have a few cups of green tea mixed in there as well.
  • On an non-training day here is what I would do differently: the Pre-Training Smoothie just wouldn’t have the oats, and post-training I probably wouldn’t have the figs. Other than that, it would be a very similar day, though definitely no 3:00pm coffee.

Check out the BSP Training & Nutrition Newsletter!

You will get immediate access to:

  1. Weekly updates and exclusive content.
  2. The 20-page report "The Truth About Saturated Fat & Cholesterol."
  3. Become more awesome!

Posted on October 25th, 2010 by Brian St. Pierre


  1. Luke Says:

    Brian – Very interesting to see. For anyone else that’s curious, I inputed all of this into myfitnesspal (to the best of my abilities) and got the following:

    3484 Calories
    266 grams of carbs
    168 grams of fat
    241 grams of protein
    58 grams of fiber

  2. Brian St. Pierre Says:


    I would say that is pretty close, but not exact. Looking it over myself this is what I have, knowing exactly what I eat:

    3167 Calories
    219 grams of Protein
    251 grams of Carbs
    45 grams of Fiber
    143 grams of Fat

    and if I ate the same meals but on a non-training day it would be more like this:

    2895 Calories
    213 grams of Protein
    198 grams of Carbs
    36 grams of Fiber
    139 grams of Fat

    And it is all from Real Food!

    It is also important to keep in mind that this is just one day. Another day may be higher in carbs and lower in fat. For example 36 grams of fiber is relatively low for me, and there are many days where I will have a serving of fruit at that non-training day dinner for dessert.

  3. Richard Says:


    Awesome post! One quick question for you. Do you always and only take creatine pre-workout?

  4. Brian St. Pierre Says:


    Not necessarily, but usually. It is just easy and convenient to put into a smoothie, and I like to have a smoothie before I train, so voila.

    On days I don’t train I still usually have a smoothie (though not always) and I put my creatine in there again.

    To me the hierarchy of supplement taking is 1. just taking it, 2. timing. Is post-training better than pre? Maybe, but in the grand scheme of things it is probably rather irrelevant.

    It is just more convenient for me, and therefore will be taken consistently, to take it in my pre-training smoothie. Nothing more, nothing less. Besides that, it is still consumed around the training, which should maximize its effects anyway.

  5. Henry Says:


    Why do you drink the POM Juice? Just like it or any cool research behind it?

  6. Brian St. Pierre Says:


    I do like it, and it does have quite a bit of research behind. Also, while antioxidants are not everything, out of any beverage it has the most.

    I wrote a whole blog on it that I linked to in the above blog, here – http://brianstpierretraining.com/index.php/a-rare-gem/.

  7. Mike Says:


    Noticed no postworkout shake. Do you think it is optimal to have a PWO, then wait an hour and eat a whole food meal?

    Also noticed no pre-bed meal. Is there a reason why you skip that?

  8. Brian St. Pierre Says:


    Nope no post-workout shake. Optimal all depends on your needs. I am not a guy struggling to gain weight, so no that protocol is not optimal for me.

    I don’t have a pre-bed meal because I am not hungry, and because my current intake perfectly maintains my weight and body composition, so I don’t see a need to add in any more.

    Again, I am not actively trying to squeeze calories into my diet. I sit comfortably between 190-195 (195-200 on CP scale). When I was trying to maintain my weight when I was 210-215, my eating was different.

    Make sense?

  9. Mike Says:

    Thanks, that makes sense. I often wonder if there would be any difference in my weight/body comp if I droppped the PWO drink (assuming I otherwise made up the calories).

  10. Brian St. Pierre Says:

    Experiment. Don’t just stick to dogma. Try things out and see what works best for you.

    No matter what you may have read, there is no one size fits all diet.

    Give it a shot, track your progress and then determine if it has been a good thing or a bad thing.

  11. joe Says:

    Great article! What multi-vit do you like?
    Do weight trainers need anything special or
    any old multi ok?

  12. Mail order vitamins Orthomol Says:

    it agree, very good piece Orthomol vitamin c injection

Leave a Reply

BSP Newsletter


Featured Product

Recent Posts





Copyright 2019 The Home of BSP Training & Nutrition.