Anthony's Menu
Posted on Oct 31, 2010 by
Anthony
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Almost every day someone asks me for an example of my daily food intake, so they can get an idea of what it takes and use that as a model for their own diet. That really depends on what I am trying to do: bulk up, cut fat, gain lean muscle, maintain, etc...Here is a sample day's diet for me 80% of the year, when I am mostly maintaining, while gaining small amounts of lean muscle. Keep in mind that I am 6'2" and 210lbs, so this is based upon my weight/daily caloric expenditure and may not be right for you:
5:00am - 2 scoops Protein Shake (Muscle Milk), 1 slice Wheat Bread
6:00am - WORKOUT
7:30am - 8 Eggs (6 egg whites/2 eggs with yolks), 1 cup Oatmeal or Wheaties with 1 cup Skim Milk, 1 cup Apple Juice, Multivitamin
9:45am - 1 Banana, appx 30 Almonds, 2 scoops Protein Shake (Muscle Milk)
12:00pm - 1 Grilled Chicken Breast, 1 cup Wheat Noodles, 1 Cup Marinara
2:15pm - 2 tbsp Peanut Butter, 1 slice Wheat Bread, 3 Fish Oil softgels
4:30pm - 2 scoops Protein Shake (Muscle Milk) or 1 Protein Bar
6:30pm - 1 Grilled Chicken Breast, 1 cup Marinara, 2 tbsp shredded Fat-Free Mozzarella
9:00pm - 1 scoop Protein Shake (Muscle Milk)-- just before bedtime
I will also drink about 12 glasses of water per day. For the chicken breast meals, I will often substitute turkey, lean beef, salmon/tilapia or another round of eggs. I will also be the first to critique my diet here. I eat absolutely zero veggies. I am a very picky eater. The marinara counts as a veggie, but if you are using this as a model, you will want to add a couple rounds of vegetables mixed in with your meals. You may be thinking this is a lot of protein shakes in a day, but I am 6' 2" and 210lbs, so I require a lot of protein to grow and maintain muscle. It is hard to get that much protein in one day without the shakes. Again, this sample is for my maintain/small lean gains stage and is based upon my weight/daily caloric expenditure. Hope this helps!
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