A Day in the Life – Training Day

Filed under: Nutrition

I recently posted a new Day in the Life blog about what my diet looks like on a non-training day. A reader asked in the comment section how this would differ on a day where I was training, especially since I have cut down my intake to 4 meals a day, rather than 5.

To be honest it is not tremendously different. If I was trying to gain some mass, or get leaner then that might change things a bit, but since I am just maintaining my current state, most of my days look relatively similar.

In addition I thought this would also be a good time to point out that you will notice I don’t eat immediately before or after I train. Insane nutrient timing protocols are highly overrated, and newer research, especially in trained persons, is finding them to provide no extra benefit.

This isn’t to say that you shouldn’t bookend your training with high quality proteins, carbs, fats and produce, I am simply pointing out that the exact timing pales drastically in comparison to overall intake.

Anyway, on to the good stuff!

Wake @ 5:15

Breakfast @ 5:30

  • ½ tbsp grass-fed butter from a local farm
  • 5 whole pastured eggs from a local farm
  • 1 Ezekiel sprouted grain English muffin, toasted
  • 2 tsp Betsy’s of Maine Organic Apple Butter (organic – apples, sugar, cinnamon, nutmeg and cloves)
  • 1 banana
  • 2oz POM Wonderful pomegranate juice
  • 1 glass water
  • 10oz black coffee
  • 1 multivitamin
  • 2,000IU vitamin D
  • 1 tsp Carlson’s fish oil
  • 1 probiotic

Mid-Morning Snack @ 9:30

  • 1 Jay Robb protein bar
  • 3oz of Organic Valley Raw Sharp Cheddar Cheese
  • 1 apple

Pre-Training Lunch @ 1:30

  • 1 Ezekiel sprouted grain tortilla wrap
  • 2 tbsp organic canola oil mayo
  • 1/2 tbsp Maine wild blueberry barbeque sauce
  • 2 handfuls baby spinach
  • 1 chicken breast, seasoned
  • 15 baby carrots
  • 2 tbsp hummus
  • 1 pear
  • 1 glass water
  • 10oz black coffee

Gym @ 3:30-4:30 or 4:00-5:00

  • water as desired

Post-Training Dinner @ 6:00

  • 8-10oz grass-fed steak
  • marinated overnight in extra virgin olive oil, red wine vinegar, garlic powder, Montreal steak seasoning and rosemary
  • 1.5 roasted red potatoes, cooked in extra virgin olive oil and seasoned to taste
  • 2 cups steamed mixed vegetables – broccoli, carrots and cauliflower
  • 1 glass of water
  • 1 beer
  • 5 dried apricots

Like I noted in my previous Day in the Life, I try to squeeze in 2 cups of green tea in there, and I will also try to have a cup of rooibos tea an hour or two after dinner while doing work or watching tv with my wife.

This is another simple and delicious day. The greatest variations in my diet are at dinner, as breakfast and lunches remain relatively stable, and my I rotate through a few snack options that I really like.

Let me know what you think!

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Posted on March 18th, 2011 by Brian St. Pierre


  1. Ben Says:

    What kind of green tea do you drink?

  2. Catherine Says:

    Thank you! It’s great to see examples of meals and snacks! When I showed this to my husband his first reaction was that your food bill must be huge. Any tips on eating family friendly quality foods on a modest budget?

  3. Brian St. Pierre Says:


    I drink Tazo Zen green tea most of the time.

  4. Brian St. Pierre Says:


    One thing that can help is being part of a CSA in the summer, as you get tons of fresh produce for a really low price. You can also purchase meat in bulk. Figure out what is most important to you, and budget appropriately.

    On a related note, see if you can decrease expenses elsewhere – cut back on cell phone plans, cable packages, and other unnecessary expenses. This can free up some extra money for a larger food budget. Hope that helps.


  5. JMJ Says:

    A beer with dinner? Very surprising

  6. Brian St. Pierre Says:


    Why is that so surprising? I did just write an entire post about the health benefits of beer.

  7. Tyler Says:


    Thank you for posting the segments. They are very informative. I was just curious about your current training set up.

    How many days are you training, conditioning etc? Are you following a particulr plan (ex. 5/3/1, show and go, etc)?

    Again, thanks for all the great info.

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