A Perfect Day of Eating :

Ok, I'm working out, I'm resting and I'm even drinking a lot of water and staying away from alcohol and other vices.  Now, what do I eat?  Yes, what you may have heard is true, that often your diet and nutrition play a more important role in your body composition than your training even.  Hard to believe!  Build a better body just by eating the right stuff?  Sign me up!

We'll start off our 'Perfect Day of Eating' series geared towards the majority of you out there who refuse to give up your meat - keep on reading to see how close your actual diet is to a Perfect Day of Eating.

Note:  Some substitutions are OK below, and we've been general in terms like 'lean meat' or 'protein powder' intentionally so you can put in your own favorites.  However, don't mistake 'lean meat' for 'greasy bacon' or 'protein shake' for 'candy bar and soda.'   Don't be scared to take a look at our suggested meals for Vegetarians and Vegans either; you might be surprised at how good some of that stuff looks.  One can only have so many protein shakes before peanut butter and celery start to look appealing!

Think of the following as six small meals spread throughout the day at 2-3 hour intervals. Geared towards an amateur male bodybuilder, women can easily alter the size of the meals by reducing roughly 20-25% of portions to make it work for them as well.

Meal 1

2 whole eggs + 4 egg whites
1/2 cup oatmeal

Meal 2

Protein Drink (shoot for at least 30 grams of protein)

Meal 3

8 oz. lean meat
6 oz. sweet potato
2 cups vegetables

Meal 4

Protein Shake or Protein Bar

Meal 5

6 oz. very lean meat
2 cups vegetables
Salad with 2 TBS. Vinegar and Oil Dressing

Meal 6

Protein Shake.

Master Foods List:

No, this diet does not have to be boring! Mix it up!  See below for suggestions on substitutions, etc:

Proteins: Lean meats - include chicken breast, fish, turkey breast, lean beef (sirloin, round, flank), egg whites, whole eggs.

Non-Starchy Vegetables: asparagus, green beans, carrots, cauliflower, celery, cucumbers, kale, lettuce, onions, peppers (green, red, jalapeno, etc.), radishes, spinach.

Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries, grapefruit, honeydew melons, oranges, papaya, peaches, plums, raspberries, strawberries.

Starchy Carbohydrates: Brown rice, white rice, potatoes, yams, sweet potatoes, oatmeal (rolled oats), Cream of Rice, beans (not refried), corn, peas.