I’ve been asked to do a “day in the life of Brad” and track all of my eating, so I recorded 2 days of regular eating, then the two days surrounding a fast for you.
I’ll warn you right now that my diet is not overly exciting. In fact, I generally follow my own advice…
I fast twice per week, and eat around 100 grams of protein per day like in How Much Protein. I’m not trying to diet so my rough maintenance calorie intake is my height in centimeters multiplied by 15 (Eat Stop Eat Phase 2). I eat a lot of fruit, specifically berries (Good Belly, Bad Belly) and my workouts are Progressions three times per week (Progressions)…
Alright, let’s begin with Friday:
– FRIDAY –
7:15 AM – Glass of water
7:30 AM – A half cup of raspberries and a half cup black berries with two tablespoons coconut milk (about two tablespoons) (2 g protein, 70 Calories)
8 AM – Three scoops protein powder, 1 cup water, 1 cup mango juice ( I normally have this later, but I had to go to a meeting and I knew there would be coffee at the meeting.) (30 g protein, 400 Calories)
9:15 AM – One espresso
9:45 AM – Another espresso
11:00 AM – 200 g watermelon (1 g protein, 60 Calories)
Noon: Progressions workout
1:00 PM – Three scoops protein powder, 100 g of strawberries, 5 g creatine, a cup of mango juice, 1 cup water (30 g protein, 500 Calories)
3:00 PM – Half cup snap peas, BBQ jackfruit in mini pitas (17 g protein, 400 Calories)
5:00 PM – Two chocolate dipped Oreos (2 g protein, 150 calories)
7:30 PM – Loaded sweet potato – 300 grams sweet potato, half cup black beans, two tablespoons avocado, two tablespoons Veganaise, Bajan hot sauce, garlic, green onions. 1 pint Guinness (25 grams protein, 800 Calories)
10:00 PM – 1 cup soy milk, half cup pistachios (20 g protein, 370 Calories)
Total for Friday: roughly 125 grams of protein, 2,700 Calories
– SATURDAY –
8:00 AM – Glass of water
8:30 AM – Espresso
9:15 AM – Second espresso
9:45 AM – A half cup of blueberries, half cup strawberries, 2 tablespoons coconut milk (2 g protein, 80 Calories)
10:00 AM – Three scoops protein, 1 cup water, 1 cup of OJ (30 g protein, 400 Calories)
12:00 PM – Two peaches (3 protein, 100 Calories)
2:00 PM – 1 Cup hot apple cider (150 Calories)
3:15 PM – Glass of red wine (125 Calories)
4:00 PM – Handful of chocolate chips (150 Calories)
6:00 PM- Boon Burger Buddha Burger and fries… and a brownie (35 g protein, 1,000 Calories)
8:00 PM – Two scoops protein, 200 g blueberries, 100 g of strawberries, 1 cup orange juice (30 g protein 400 Calories)
9:00 PM – A beer (150 Calories)
9:30 PM – And another beer (150 Calories)
Total for Saturday: Roughly 100 g protein and 2,700 calories
– SUNDAY –
7:30 AM – A glass of water
8:00 AM – Espresso
8:45 AM – Another espresso
9:00 AM – 1/2 cup strawberries, 1/2 cup blackberries, 1 peach, 3 tablespoons coconut milk (100 Calories)
10:00 AM – 3 scoops protein powder, half cup blueberries, half cup strawberries, water (30 g protein, 300 Calories)
10:30 AM – 1 cup of pineapple chunks (100 Calories)
11:00 AM – 2 cups soy milk, 2 pita pockets with peanut butter, (25 g protein, 300 Calories)
Started Fasting
Total for Sunday – Roughly 60 g Protein, 800 Calories
– MONDAY –
7:15 AM – Glass of Water
8:45 AM – Espresso
9:15 AM – Espresso
11:15 AM – 1/2 cup raspberries, cup of blackberries, 1/2 cup mango, 2 tablespoons Coconut Milk (100 Calories)
12:00 PM – Progressions workout
1:00 PM – 3 scoops protein powder, 5 grams creatine, 1 cup blueberries, 1/2 cup strawberries, handful raspberries, water (30 g Protein, 300 Calories)
3:00 PM – 1 cup hot apple cider (150 Calories)
5:00 PM – Buddha Bowl – Quinoa, almonds, black beans, sweet potato, avocado, green onions, red peppers, cucumbers (40 g protein, 700 Calories)
7:00 PM – Two Oreos (120 Calories)
8:00 PM – 2 pieces toast, peanut butter, blackberry jam (12 g protein, 350 Calories)
10:00 PM – 3 scoops protein powder, 1 cup blueberries, 1/2 strawberries, handful raspberries, water (30 g protein, 300 Calories)
Total for Sunday – Roughly 115 grams protein 2,000 Calories
NOTES:
*Tuesday would look a lot like Friday…
*My non-fasting days are roughly 2,700 Calories, my fasting days would combine to be roughly 2,700, usually a little bit more.
*If I were trying to lose weight, I’d reduce my calorie intake to somewhere between 12-14x my height in centimeters, mostly by cutting the juice out of my shakes.
-BP