Ray's Take

Here is a normal day for me

730a

• Wake up
• Coffee (black), 2 cups or so
• no thoughts about food or anything until prob noon or so
• 0 cals, 0 carbs

12p

• BCAA + creatine drink
• this really reduces hunger
• 7g BCAAs, package says 0 cals. Not sure how this is possible but shrug

1p

• Usually do a strength workout, heavy
• note - lifting / exercising takes hunger away too

4p

• Drive to tennis at 4 - on the ride I will drink coffee and have a quest bar (smores)
• 200 cals, 25g protein (i sometimes eat slightly more than 1 so i'll round to 200 cals

430-6p

-Tennis
- Drink propel water (0 cals)

630p

• Get home. No food yet
• drink like a glass of wine or two / beer. Try to keep it to 2 max 3.
• 300 cals if wine only, 400 cals if wine + beer
  

730p

• Dinner - Always protein and veggies with sauce. I eat a lot of veggies
• Veggies, example, cauliflower, broccoli , mushrooms - 300 cals, 20g protein (this is a lot of veggies)
• Salsa, pico (just tomatoes, onions, cilantro) - effectively doesn't matter
• 1/2 avocado for guacamole - 150 cals
• Protein, example, 3 chicken thighs, 600 cals, 80g protein (3/4 of a lb total)
• Olive oil used to cook veggies and chicken - 350 cals
• Total: 1300 cals total, 100g protein

10p

• Protein fluff (1 scoop protein powder, 1/2 cup almond milk unsweetened, 10 frozen strawberries, stevia) - 200 cals, 25g protein
• Protein + lettuce wraps (chicken, turkey, etc) - 200 cals, 30g protein
• Total 400 cals, 55g protein

Grand Total - 2300 cals, 180g protein

Things I would copy / strive for

• no refined carbs
• I get a lot of protein
• I get a lot of fiber

• I eat a lot of water (cauliflower, broccoli, mushrooms are 90% water)
  This is why i'm so full and satisfied

• calories are very reasonable vs my RMR (resting metabolic rate, which is 1600 for just being alive) and EE (I probably burn on average 500 calories moving around). I eat a lot of protein so there is also a decently high amount of thermic energy used ~100 calories (energy required to digest food). This would equate to 2200 cals in, 2200 cals out.

Things you do not need to copy

• timing of eating
• I actually think its NOT ideal to have 1300 cals and 100g protein in one meal as that isn't all accessible to muscles
• exact proteins and vegetables
• quest bar -> feel free to kill and have a normal lunch

Example normal person day

Here is what a day would look like that is for a normal person (and more ideal than my day)

730a

• Wake up
• Coffee (black), 2 cups or so
• quest bar
• 200 cals, 25g protein (i sometimes eat slightly more than 1 so i'll round to 200 cals

1p

• Lunch
• Salad/veg with 2 chicken thigh
• 700 cals, 60g protein

4p

• BCAA + creatine drink
• this really reduces hunger
• 7g BCAAs, package says 0 cals. Not sure how this is possible but shrug

630p

• Dinner - Always protein and veggies with sauce. I eat a lot of veggies
• Veggies, example, cauliflower, broccoli , mushrooms - 150 cals, 10g protein (this is a lot of veggies)
• Salsa, pico (just tomatoes, onions, cilantro) - effectively doesn't matter
• 1/2 avocado for guacamole - 150 cals
• Protein, example, 2 chicken thighs, 600 cals, 80g protein (3/4 of a lb total)
• Olive oil used to cook veggies and chicken - 200 cals
• Total: 1100 cals total, 70g protein

8p

• Protein fluff (1 scoop protein powder, 1/2 cup almond milk unsweetened, 10 frozen strawberries, stevia) - 200 cals, 25g protein
• Total 200 cals, 25g protein

Grand Total - 2300 cals, 180g protein