What I eat in a day.

“What do you eat?” I get asked this a lot. I mean A LOT!  “How does a personal trainer eat in a day?” 

In last’s week blog, How I Mastered Meal Prep, I gave you guys the inside scoop on what my prep day looks like, as well as some helpful tips.  This week I am going to put it all together and break down what my meals look like in a day.

First, I have to admit that I don’t like to eat the same thing every day.  Life is a little easier if you eat the same things every day, but, as we always say to our members, the best plan will be the one that you will follow.  I enjoy eating different things, so sometimes I might substitute turkey for chicken or onions for peppers or the like.  This is how I like to eat.  As long as my subs aren’t too crazy, it all works out in the end.

Second, I eat to maintain my weight, not to lose weight.  I have found that I can eat more or less (add a meal, skip a meal) and my weight doesn’t really fluctuate that much.  I am at a pretty good “set point” right now.  Your metabolic set point is the weight from which you have a hard time budging.  That means that your body is most comfortable at that point.  You can think of it as, your body has spent enough time at that weight and it feels comfortable there.  You can always move your set point, but it takes work.  If you’re carrying a lot of weight—say, 250 lbs.–and you think that’s your set point, it may not be.  Your set point will always be a weight that is healthy for your height.

I don’t usually count calories.  However, every once in a while, I will plug my foods into myfitnesspal and see where I am at.  I am generally within 10% of where I need to be, but sometimes I find myself dropping 20% or more below my ideal number of calories.  I think it’s important to understand calories and know how many you are consuming, but that does not mean you have to count calories for the rest of your life.  Sometimes I veer off track.  I may not get enough protein, or may consume too many or too few calories, or may not eat enough veggies.  I know when these things happen, so I just need a reset.

When do I count calories?  Generally, when I have been off the wagon for a while (like holidays) and I need a reset, or if something comes up (like a trip) and I want to drop a few pounds.  Ben can count calories all year long.  I don’t want to live my life that way.

A few details that important for you to know. 

I weigh 135lbs and I am around 23% body fat (ish).  I don’t usually check my BF%, so that’s a pretty good educated guess.

My calorie goal is 1500

Macro breakdown is 

40% Protein = 600 calories from protein.

30% Carbs = 450 calories from carbs. 

30% Fat = 350 calories from fat.

If you weigh more then 10 pounds off of me, or work out more then me, or have a more active lifestyle then me…don’t follow my calorie/macro breakdown. 

Sometimes I eat breakfast; sometimes I don’t.  It depends on how I feel.  On days I work out, I usually will have a work out recovery shake of carbs and protein.

I have an active lifestyle, but it’s not as active as most people think.  My job is closer to a factory worker who has to walk around a big warehouse and lift things every hour than it is to a farm or construction worker.

Sometimes I eat breakfast, sometimes I don’t.  That depends on how I feel. On days I work out, I add some calories in from my work out recovery shake. I have an active lifestyle, but, it’s not as active as most people think.  My job is closer to a factory worker that has to walk all over a big warehouse and lift some stuff every hour then it is to a farm worker or construction worker.

I eat 3 meals per day plus snacks.  Every meal has a source of protein, fat and fruits/veg.  

Saturday and Sunday I tend to eat based on how I feel.  I like to enjoy some adult drinks during the weekend, so I account for those drinks by eating a little bit less food.