I’ve received quite a few inquiries about what my eating looks like now that I’ve essentially gotten down to my new weight class. The short answer is: it looks pretty much like it did before, there is just more food. Immediately after competing, I had a week or so of just eating whatever I wanted which was much needed. I basically just ate when I was hungry and slowly brought up my calories to maintenance levels. I wasn’t concerned about gaining back a bunch of weight because heeeey bodies don’t work that way.
I don’t compete again until the end of April so my focus, nutrition wise, is just to maintain my current weight and hopefully lose a little fat and gain some muscle in the process. I lost about 1% bodyfat and added 1.5lbs of lean mass since Christmas so the plan is just to keep eating at a maintenance level and doing what I’m doing. I did go back to a more carb cycling type of protocol but other than that, everything is pretty much the same.
Since I get so many questions about carb cycling AND what my food intake looks like, I thought I would steal an idea from Abbie over at Absolutely Strong and document my food intake over the course of 3 days (high carb day, low carb day, and medium carb day). So with that said, here you go:
5am: Eat 2 sweet potato baby food packets, a small spoonful of peanut butter and ½ scoop of protein powder. Drink some pre workout.
6-7:30am: drink 1 20z orange gatorade mixed with 1 scoop protein powder while training (why gatorade? because I’m not getting up any earlier to try and eat nearly 50g of carbs before I train. Also, at this point, my training volume is quite high so I need/want some sustenance while I train in the form of fast digesting protein and simple carbs).
9am: HUGE bowl of gluten free oats
1pm: Big bowl of white rice, white potatoes, some spinach, some peppers, and chicken breast
3pm: Drink some BCAAs
4pm: 2 shots of espresso with frothed almond milk and a small spoonful of coconut butter
5pm: 2 small turkey/beef meatballs, an egg, some carrots, and some sauerkraut.
9pm: handful of kettlecooked popcorn, egg whites with peanut butter (that sounds weird and looks even weirder. we were low on groceries. P.S. I use egg whites not because of some weird 1990s fat fearing thing, but because I’m slightly sensitive to yolks and they’re a very cheap and convenient source of protein)
8am: 1 chicken sausage, 1 egg, and some mushrooms + peppers + spinach sauteed in olive oil with an americano
11pm: Snack on some carrots and deli turkey
1pm: Go to lunch with a friend, have a bunless beef burger and so many parmesan fries (aka the best fries ever)
4pm: Shake with spinach, 1 scoop protein powder, spoonful of peanut butter.
5pm: Go to the gym to deadlift. Drink some BCAAs + creatine.
8pm: braised chicken breast with mushrooms and broccoli sauteed in garlic chili olive oil
9pm: spoonful of peanut butter
5am: 1 packet sweet potato baby food and spoonful of peanut butter
6-7:30am: 6 ounces of orange gatorade with 1 scoop protein powder
9am: ½ cup gluten free oatmeal with ½ scoop protein powder
1pm: fried rice made with 1 egg, chicken, white rice, and miscellaneous veggies over some shredded cabbage
4pm: americano with some half and half plus an apple with coconut butter
5:30pm: chicken sausage with some cabbage
8:30pm: spinach salad with veggies, salmon, olive oil + lemon dressing, and pine nuts
Besides feeding people’s curiosity (see what I did there?), my other purpose in sharing my food intake is to sort of dispel the myth that people who follow a macros-based approach to dieting just eat like shit all the time. Some people do, sure, but I’d venture to say that the majority of people who train and follow a more scientific approach to dieting eat pretty well 95% of the time.