A Day in the Life: Take 3
Filed under: General Health, Nutrition
I have done a few previous Day in the Life examples before, detailing my food consumption for the day under different circumstances; you can check a few examples here and here. Now that I am older and wiser I like to think that my nutrition is that much better. I could certainly even take it up another notch or two, but there are budget limitations, so I do the best I can with what I’ve got.
To make things easier for you guys, I also provided links when I could showing you the exact products that I like and use, hopefully that helps!
Wake @ 6:30.
A little earlier than I used too, but I don’t mind.
Popular food in my house
Breakfast @ 6:45.
- 1 tbsp organic extra virgin coconut oil
- 5 whole omega-3 eggs
- ~1/2 cup chopped onions
- ~1/2 cup chopped and mixed red and green bell peppers
- topped with 2 tbsp black bean and corn salsa
- 1/2 cup old fashioned oats
- 1/2 cup frozen wild blueberries
- 1 tbsp Navitas Naturals milled flax
- 1 scoop Superfood
- a few dashes cinnamon
- 12oz water
- 3oz POM Wonderful pomegranate juice
- 1 cup black coffee
- 4,000 IU vitamin D3
- 1 multi-vitamin without iron
- 500mg vitamin C
- 1.2 grams EPA/DHA (2 fish oil pills)
- 500mg curcumin
- 200mg resveratrol
I absolutely love omelets, I would say I have this omelet 5 days per week, sometimes I just get lazy and make scrambled eggs sans veggies. I will also often have an Ezekiel English muffin with a little natural pb and maybe some organic fruit spread in place of the oats. My supplement regimen certainly isn’t extravagant or fancy, but it does the trick.
Pre Training @ 9:30ish.
- 1 banana
- 1 scoop Chocolate Metabolic Drive
- 5 grams creatine
- 8oz water
I have been playing around with having a protein shake before I train again. Though I usually prefer real food meals, I just felt like lately food had been sitting heavy before my training sessions, so I am just doing some experimenting.
During Training @ 11:30-1.
- Water – lots of it.
World's greatest tortilla
Post Training @ 1-1:30ish.
- 1 Ezekiel sprouted grain tortilla
- 2 tbsp basil extra virgin olive oil pesto
- ~2 cups baby spinach
- 1 seasoned chicken breast
- 1-2 tbsp guacamole
- 9 baby carrots with 2 tbsp hummus
- 1 Gala apple
- 1 pomegranate green tea
I love this meal, especially post-training, lots of good stuff here. Some high quality starches, delicious fruit, veggies, lots of protein, fiber and plenty of monounsaturated fat. Plus it is tasty as hell.
Late Lunch @ 4:00ish.
- 16oz 2% Chobani plain Greek yogurt.
- 1 tbsp Navitas Naturals chia seeds
- 1 packet Truvia
- 1/2 cup wild frozen blueberries
- 2 tbsp chopped walnuts
This is one of my all-time favorite meals, I crush it every single day. Lots of active cultures, good blend of protein, tons of fiber, antioxidants, omega-3′s, it is all there.
Dinner @ 7:00ish.
- 1 cup Friendship cottage cheese
- 1 scoop vanilla MD
- 1/2 cup frozen raspberries
- 1/4 cup wild frozen blueberries
- 2 tbsp mixed almonds and pecans
- 1 tbsp Navitas Naturals milled flax
- 1 tbsp Navitas Naturals raw cacao nibs
This is another staple that I have almost daily. Tony has a twist on it where he puts in pumpkin too, but I prefer my pumpkin cottage cheese mix separately.
Late Dinner @ 9:30ish.
- Asian Turkey & Broccoli – delish
- 1.2 grams EPA/DHA (2 fish oil pills)
- 1 cup Good Earth Sweet and Spicy Rooibos Tea
Another awesome low-carb meal to finish the night. Delicious and nutritious.
So there you have it, a normal intake for me on a training day, I also have some more random green tea intake on most days. On a non-training day I would drop the shake and banana meal, have the yogurt around 10-10:30ish, then I would have my pesto chicken wrap lunch at roughly 2 maybe with the apple maybe without, followed by the cottage cheese around 6, and the final meal at the same time as above. Pretty simple really. If you have any questions or thoughts, don’t be shy!
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Posted on September 25th, 2009 by Brian St. Pierre
15 Comments
September 25th, 2009 at 7:19 pm
Hey Brian, thanks for the insights on your daily routine. Do you ever follow your workouts with a shake also, or just one before or after?
September 26th, 2009 at 2:05 pm
Hey Brian, check out this site. I came across it a while ago, and it has some nice products. http://www.zukay.com/
Probiotics, fresh ingredients. I havent tried the relish or salsas, but the salad dressing are excellent. They are flavorful, low calories, and have live cultures. Considering that premade salad dressings are often extremely unhealthy and calorically dense, it is nice to have these products to go to for a quick salad.
check it out (i dont like work for the company or anything, im just always on the lookout for healthy and good products. I just thought you would be interested!)
September 28th, 2009 at 7:31 am
Hey Brian – the Asian Turkey & Broccoli link needs to be fixed. It’s going to the tea site.
What time do you go to bed? Your 9:30 late dinner seems like a lot of food since you’ll be asleep when your body is processing it. Do you have a high metabolism and this is a way to keep weight on?
It obviously works for you but I’m curious your thinking on a meal so close to bedtime.
Thanks
September 28th, 2009 at 7:55 am
Chris,
I wouldn’t say that I never have a shake after I train, but I would say that 95% of the time after I just have a real food meal. There might be mitigating circumstances where a shake is my only or best option, but it is rare.
Arden,
I fixed the link. I go to bed around 10:30. I might have that meal around 9, it really all depends on how late I get home, which is usually 8:45-9. I am really not worried about being asleep while my body processes it. High metabolism has nothing to do with it. It isn’t like our bodies just automatically store food we eat at night. We are constantly storing and expending calories, it is a fluid and dynamic process, not just dependent on the immediate activity. We burn hundreds of calories in our sleep as well. A better way to look at it is really from an end of the week standpoint. Did you expend more calories at the end of the week than you consumed? If yes, you lost weight, if not, then you didn’t, regardless of exact meal timing (though timing can be utilized, total calorie consumption still rules the day).
September 28th, 2009 at 12:03 pm
That’s a great looking diet.
What is your estimated calorie and protein intake from that?
September 28th, 2009 at 11:06 pm
Looks awesome, might have to steal a few recipes from there.
I had a question about carb timing though. As you said in a response before hand, calories in and calories out is more important than timing for weight loss.
What about carb timing? It seems like you have most of your carbs in the morning, least amount at night. I can’t tell the difference between pseudo-science and real science these days in the nutrition world. But does cycling carbs in a daily manner have any advantages?
September 29th, 2009 at 9:16 am
Very informative, thanks! (And thanks for the Asian Turkey Broccoli recipe.)
I was little surprised by the quantity of fresh fruit. The glycemic load is obviously balanced out by the other parts of the meals, but it’s still a good amount of fructose over the course of the day. If you wanted to cut some calories out of this plan, would that be where you would go first?
Also a little surprised by the links to T-Muscle. Do people still go there?
September 30th, 2009 at 9:09 am
[...] my latest blog detailing an example day of my food intake, I got some pretty good feedback. I try to answer my [...]
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[...] get a lot of questions from people about food timing and things of that nature, especially from my recent post about an example of my actual intake. I already answered one question from that post, so here is [...]
October 8th, 2009 at 8:25 am
[...] be better but it could also be a lot worse. Brian St. Pierre has done a great article recently on his diet and he puts me to shame. I suppose that’s what happens when you get a nutrition degree, [...]
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[...] I noted in a recent blog, I have been experimenting with a small protein shake before I train. Instead of water I have now [...]
November 18th, 2009 at 9:08 am
[...] be better but it could also be a lot worse. Brian St. Pierre did a great article a while back on his diet and he puts me to shame. I suppose that’s what happens when you get a nutrition degree, [...]
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