Full Day Of Eating – Friday 21st March

Howdy all. Today im going to give you all a run down of a full day of eating a bodybuilding diet by taking a look at a full day’s worth of eating from Friday the 21st March. As i prepare for my upcoming bodybuilding show, which im documenting in my NABBA training journal, my diet does become a little more rigid than in the ‘off-season’. However what you’re seeing here pretty much is how i eat all year round. Over the years i’ve honed my diet, relying less on protein powders than what I did as a student, and opting for whole foods and meals instead. Don’t get me wrong though using supplements and protein powders, especially as part of a busy life style, is a huge benefit.

When I was a student at University I’d always eat breakfast at home, then 2 1-2 tubs of chicken and rice with me, and the rest of my food for the day would be a mix of supplements, protein powders or protein snacks until I got home on an evening. It was a cheap, affordable and easy way to follow a bodybuildng diet. My protein shake consumption is lower now, and i’ll typically have 1-2 protein shakes a day. Micellar casein protein before bed each day. The 2nd protein shake i’ll have, which isn’t every day, will either be hydrolysed protein post workout, or an impact whey protein isolate protein shake from myprotein on a morning. It just depends on what fits into my schedule. You can check out my supplement reviews for information, and i’ll be posting an in depth article about my supplement stack soon.

I’ve recently began carb cycling , so my carb intake differs each day for a 3 day cycle.

Day 1 – 450g

Day 2 – 375g

Day 3 – 300g

The food types that I eat day in and day out are normally pretty much the same. The only thing that really changes is the quantities of the carbohydrate sources, to ensure that I hit my macro’s. Before carb cycling i’d been eating 450g of carbs daily, so this is a good insight into a typical day of how i follow a bodybuilding diet, by looking at some meal examples, and the actual bodybuilding meals that i do eat.

Meal 1

5 Whole Eggs – Scrambled
140g Gluten Free Oats
40g Blueberries 1 Medium Banana

Meal 1
5 Whole Eggs – Scrambled
140g Gluten Free Oats
40g Blueberries
1 Medium Bananna

Meal 2
90g Brown Rice
200g Cod

Pre Workout
5g Creatine
5g BCAA
5g Glutamine
2g Beta Alanine

Intra Workout
5g Glutamine
5g Taurine
5g BCAA

Post Workout
70g Maltodextrin
5g Creatine
5g Glutamine
5g BCAA

Meal 3
90g White Basmati Rice
200g Turkey

Meal 4
90g Brown Basmati Rice
100g Chicken Breast

Pre Workout
5g Creatine
5g BCAA
5g Glutamine
2g Beta Alanine

Intra Workout
5g Glutamine
5g Taurine
5g BCAA

Post Workout
5g Creatine
5g Glutamine
5g BCAA

Meal 5
200g Sweet Potato
200g Ground Turkey Breast

Meal 6
30grams Micellar Casein

Macros For The Day Rough estimation – don’t shoot me if im not bang on 100%!!!

Protein – 250g
Carbs – 450g
Fat – 35g

There we have it guys. Nothing fancy, but nothing bland either. The meats all have a pinch of seasoning on them for flavour. As you can see my diet isn’t just chicken and rice 6 times a day. There’s a good bit of variation in here. Of course im not saying you need to eat like this. Rather this post is just a look at what I eat. I love rice and sweet potato which is why I use them as a carb source. Gluten free porridge (as i explain in the video) isn’t a food I typically eat. Every so often I will mix things up. For example a few weeks ago i was eating baby rice for breakfast for around 3 weeks solid. Then I changed to either corn flakes or rice crispies. Then the past 2-3 days i’ve had gluten free porridge.

I personally don’t find my diet boring, and I enjoy what I eat. If i didn’t like these foods, i wouldn’t eat them. Simple as that. No matter what your taste buds enjoy, there will be a certain group of foods you like, that will form the basis of a healthy muscle building diet. Hope you enjoyed this guys, cya in the next update.

Adam Foster is an aspiring bodybuilder, and has been training since a teenager. As the founder of the website & youtube channel 'Shreddybrek' he shares his experiences and knowledge via informative videos and articles. Get in touch if you have any questions!

Posted in My Training Log

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