My Eating Plan (7 small meals a day!)
I’ve been receiving alot of PMs from people who are interested in my eating plan. I figured the best way to try to help anyone who is interested is to just post it on my blog and you can check back to it anytime you want.
So here is a typical day of eating for me:
Meal #1: Protein shake (2 scoops of protein powder, 1/2 cup of dry oatmeal, 1/4 cup of peanuts, 1 teaspoon of glutamine powder, mixed with water)
Meal #2: 2 chicken breasts, 1/2 cup dry oatmeal, 1 cup of green beans, (all mixed with lemon juice), glass of water
Meal #3: Turkey sandwich (lean turkey patty on 2 slices of 100% whole wheat bread), a 1/2 a grapefruit, a glass of water
Meal #4: 1 whole egg, 5 egg whites,, 1 cup of green beans, (all mixed with lemon juice), a glass of water
Meal #5: 2 chicken breasts, 1 cup of green beans, 1/4 cup of peanuts, (all mixed with lemon juice), a glass of water
Meal #6 : same as meal #5
Meal #7: Two scoops of protein powder, 1 teaspoon of glutamine powder, mixed with water
April 25, 2008 at 1:48 pm
Hey.. how do you feel about canned green beans? Too much sodium?
April 25, 2008 at 3:17 pm
yum…nice and clean!!! apparently it is working!!
April 25, 2008 at 4:09 pm
Do you shoot for any specific macros?
April 25, 2008 at 4:22 pm
what are macros, abram??
April 25, 2008 at 4:30 pm
Never eat it out of a can…definitely too much sodium…its got to be fresh!
April 25, 2008 at 4:30 pm
No Abram…I don’t!
April 25, 2008 at 8:10 pm
anybody….anybody…. bueller? bueller? …does anyone know what macros are????
April 25, 2008 at 8:36 pm
Macros?
April 26, 2008 at 11:35 am
Thanks for your sample daily meal plan - but "dry" oatmeal? As in not cooked or just without milk?
April 26, 2008 at 3:06 pm
i am sorry alone - but your meal 5 sounds absolutely disgusting… you actually eat that….do you mix it together or eat things seperately?? dry oatmeal?? is that why you need the glass of water?? LOL!!! come on?? and if you do mix it together….??? eeeewww!
April 28, 2008 at 3:58 am
dpaul - Yes, the oatmeal is dry, as in not cooked!
jul - its good….try it sometime….I dare you!
May 1, 2008 at 3:05 pm
you DARE me??? lol…..
May 1, 2008 at 10:05 pm
Jul , I think the macros he is asking about is specifics like calories, grams of protein, grams of carbs and grams of fats.
I would be curious also if you can figure out Rocky
May 2, 2008 at 11:22 am
Guys and gals….I never really figured out my macros, I just base my food on portion sizes more than anything else.
May 2, 2008 at 6:37 pm
I figured it out and your diet macs. are:
2657 cal.,183 g. carbs, 285g.protein,74 g. fat
I used 8oz of chicken breast and walnuts vs. peanuts
Very clean and effecient deit.
June 26, 2008 at 6:05 am
Rocky I new at this whole diet thing… Does it ever get old, and if so how do you keep yourself motivated?
July 3, 2008 at 5:11 pm
Hey my name is Mirela and i´m surprinsing about your progress….I leave in Brazil and i would like yout messenger…..do you have???
please send me a enail to pink_lopes@yahoo.com.br
July 30, 2008 at 11:43 am
how could that be that many calories??? that is crazy??? and crazy amount of carbs and protein…wow.
July 30, 2008 at 11:56 am
LOl you wanna hear mine,
#1 1/2 cup milk, 6 oz oatmeal, 2 scoops of chocolate whey, one cup of mixed fruit put in a blender with an extra 4 to 6 oz of water
#2 Angus Beef, chicken or lamb, some form of simply steam vegetable, apple
#3 same as 2
#4 preworkout, 1 1/2 scoops of whey, one whole banna
#5 Postworkout same as #1, but Raseberrys and Blueberrys instead of mixed fruit
#6 Lean Cuisine meal, with fruit
#7 before bed, 4 oz oat meal, 1 1/2 scoops of whey
July 30, 2008 at 11:59 am
I get around 3,00 calories just around 300 carbs and over 200 grams of protien, but this is my cutting diet been at it for a little over two weeks now
July 30, 2008 at 12:11 pm
I will have to try that dry oatmeal.
September 3, 2008 at 5:57 pm
Sup sir,
I love dry oatmeal. It’s the only way I can eat it, due to the consistency of the typical stuff. What you guys have to remember is that it’s the instant stuff that goes down easy, not the other thick stuff. Quaker also has brown-sugar and other flavors that makes it taste good.
September 17, 2008 at 1:43 pm
Thanks for the diet info. Tried the dry oatmeal. It is a good addition to the meal. Gives it a nice texture. I use old fashioned Quaker Oats - not instant.
Just wondering though, do you count calories?
October 7, 2008 at 5:05 pm
No, I don’t count calories.
October 21, 2008 at 3:22 am
wow 6 chicken breasts per day!! Do you keep that up consistantly? How big are each of the chicken breasts, and do you flavour/season them at all?
Also, roughly what times are your meals and where abouts in there is your workout?
Cheers,
Pete.
March 18, 2009 at 3:44 pm
Just fantastic information, John - thanks so much for the inspiring Transformation story on BB.com as well (just read it today for the first time).
July 8, 2009 at 12:16 pm
Heyy what times do you start each meal and inbetween where do you lift?
July 27, 2009 at 10:54 pm
Yep, what firebladejr asked! That’s what I was thinking too!