A Day In the Life

Filed under: Nutrition

I often have people ask me how I set up my own diet, so this is for everyone who wants to know. Also this blog was inspired by the Precision Nutrition Blog on Cassandra Forsythe-Pribanic where they showed her nutritional intake and exercise for the day. So I have decided to post my nutrition intake for the day, and my training log is located on TheFitCast forum for those interested. I am currently training on a 3-day total body split with 1 day of med ball/plyo/sprinting/strongman work with the goal being increase in strength and mass. I will try to make this as detailed as possible.

Wake @ 8:00 am. Not too shabby huh.

Breakfast @ 8:30:

  • 2 whole omega-3 eggs
  • 1 cup egg whites
  • 2 cups chopped broccoli, onions, red and green peppers
  • Topped with 1oz shredded mozarella and some salsa.
  • 1/2 cup old fashioned oats
  • 1/2 cup frozen wild blueberries
  • ~2 tbsp Barleans milled flax
  • cinnamon to taste
  • 1 banana
  • 2 cups Stash Fusion White/Green Tea
  • 2000 IU vitamin D
  • Fish Oil = 1.8 grams EPA/DHA
  • I love breakfast A LOT, I eat almost the same thing every morning, it is that good.

Snack @ 11:30:

  • 1 6oz Chobani Vanilla Greek Yogurt
  • 1/4 cup mixed nuts – almonds, walnuts, pecans
  • 3 pieces reduced fat string cheese
  • 9 baby carrots
  • 2 tbsp Joseph’s original hummus
  • 1 Stash Fusion White/Green Tea
  • this is a staple snack for me, its easy, quick, requires no skill, and I just love it.

Lunch @ 2:30:

  • 1 cup Friendship Digestive Health Cottage Cheese
  • 1 scoop Vanilla Metabolic Drive
  • 1/4 cup chopped walnuts
  • 1/2 cup wild frozen blueberries
  • 1 scoop Biotest Superfood
  • 2 Stash Fusion Green/White Tea (just for you Eric)
  • Absolutely fantastic, again meets my needs and requires no cooking or skill.

Dinner @ 5:00

  • 1 cup Friendship Digestive Health Cottage Cheese (I like cottage cheese, get over it)
  • 1/2 cup Libby canned pumpkin
  • 1 scoop Vanilla MD
  • 2 tbsp chopped walnuts
  • 2 tbsp Barleans milled flax
  • cinnamon to taste
  • dash nutmeg
  • 1 Stash Fusion Green/White Tea
  • probably the greatest meal ever, I eat this every day. It is that good.

During Training @ 8:00:

  • 1 scoop Wild Raspberry Surge
  • 3.5 grams creatine
  • 5 grams leucine

Post Training @ 9:30:

  • 16oz organic whole fat milk
  • 1 scoop chocolate whey
  • 3.5 grams creatine
  • 5 grams leucine
  • 1 banana
  • love the whole fat milk post training, get more cals in.

Post Training Meal @ 10:30 – 11:00:

  • 4 slices Ezekiel bread – toasted
  • 1 chicken breast
  • 1.5 tbsp canola oil mayo
  • 1 cup baby spinach
  • 4 tomato slices
  • mustard
  • 1 Pink Lady apple
  • 1 Red Tea (yeah I drink a lot of tea, what of it)
  • Fish Oil = 1.8 grams EPA/DHA
  • this sandwich is rare, but fantastic

Before Bed @ 12:30:

  • 3 ZMA
  • late night tonight, fairly normal eating day.

Been crushing the weights lately with the higher calorie, higher carb diet I’ve had the last few months. Weight is up about 10lbs in the last 2 months, so things are going according to plan. God I love food.

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Posted on November 25th, 2008 by Brian St. Pierre


  1. Eric Lagoy Says:

    Good post Brian, I am trying to put on a little weight and like the way you add carbs to your diet.

  2. Alex Says:

    Do you measure everything? How many calories is that? Do you use so much MD mostly for convenience (that’s what it sounds like)? So you do a post-train shake and a pwo meal? I thought the shake was the meal?

  3. Brian St. Pierre Says:

    I measure quite a few things yes, it has just become habit. I can eye a lot of it so some of the measurements are estimates, but highly educated ones.
    I dont really count my calories, I know my body well enough to be able to manipulate my diet to have it do what I want. I would say it is probably between 3500-4000.
    I use the MD for convenience, flavor, and just to get more protein in. Its awesome in recipes.
    When I am making a serious mass gaining effort I will absolutely do a post training shake and meal. The shake can be the meal, it really all depends on your goals and various other factors.

  4. Brian St. Pierre Says:

    Thanks Eric

  5. Alex Says:

    Thanks for the quick reply – and the “recipes!” I’ll be trying some of your concoctions.

    I’m female and not very big (although still trying to get to my bodyfat % goal) and thus watching calories is extra important for me. I think my maintenance is calculated at about 1800 – not much, really. I am trying to eat 1500 right now so I have to weigh and measure almost everything.

  6. Chip Says:

    Wow, you can find frozen blueberries in the wild? (Just tweaking you – check out your lunch.)

    Good stuff. Personally cannot stand the taste of cottage cheese, though your ingredient mixtures sound good.

  7. A Day in the Life: Take 3 : The Home of Brian St. Pierre Training Says:

    [...] 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 [...]

  8. monica Says:

    hey Brian great plan for a healthy diet :)
    I love it , have you even considered writing about greek yogurt?
    also do you know the difference between greek yogurt vs regular yogurt cause i want to start eatting greek yogurt myself.

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