I get asked by my clients what my daily calorie intake looks like. Though I do measure some items, the majority of my calories are just approximated. This is what a typical day would look like:
430am- Coffee
5am- Coffee, 2 slices ezekiel bread with 1 tablespoon natural PB, 1 cup egg whites and 2 tablespoons salsa mixed in. If feeling extra hungry will throw in an additional whole egg. Use creamer sparingly, and no creamer during contest prep.
8am- Quest bar, bottle of water or Coffee.
10am- 1 cup oatmeal and 50grams of iso whey mixed in.
Noon- Chicken breast and 1 cup green beans.
2pm- Quest bar, Green tea
Post training (time varies)- 50grams iso whey, banana
6pm- Dinner...example, Tilapia with zucchini and yellow squash, brown rice and black beans (1/2 cup each)
*Maybe a Quest bar, or popcorn made with Macadamia nut oil....not pre contest though.
9pm- Shake with 50grams iso whey, 2 tablespoons metamucil (non flavored sugar free)
Thats about it. Now this is say that there will be some variance, but in a nutshell, this is what I am eating on a daily basis. Rule of thumb (this excludes contest prep) is to eat clean 90 percent of the time, and you will not have to worry about having some pizza or whatever when you have a desire for it.
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