I have a reputation in my office. It’s not a good reputation. It’s a reputation about my eating habits. In fact, it’s a reputation that encourages my coworkers to post this kind of video on my Facebook wall:
How did I get this reputation? Basically, I’m always eating. A lot. And it makes them wonder how I stay in shape (or even lose weight) if I’m eating 4 to 5 times a day.
Well, it’s pretty simple, really. I’ll count up all the food I eat in a typical day so you can see how:
Breakfast – 8:00 AM
I really, really love waffle sandwiches. Why have a boring, soft, wheat bread sandwich when you can surround it with waffles instead? Add in some lean turkey breast and you actually have a pretty filling, high-protein meal. I add a tablespoon of olive oil mayo (half the calories of normal mayo) for flavor.
I usually also add in a Greek yogurt just for extra protein, and also because yogurt has beneficial bacteria cultures that help your gut digest food.
Lunch – 12:00 PM
These are just some leftover chicken potstickers that I fried up yesterday night. I used one tablespoon of canola oil to fry the whole batch, so I counted half a tablespoon of canola oil for this meal and half a tablespoon for yesterday’s meal. I ate these with soy sauce on the side, which has essentially zero calories.
Afternoon drink – 1:00 PM
Cup of green tea. No sugar added, no calories. Just a little boost of caffeine to get me through the sleepy afternoon. If I really need caffeine, I might do a Coke Zero or a Sugarfree Red Bull.
Preworkout snack – 3:00 PM
Kashi granola bar. There’s a lot of granola/snack/protein bars out there in the grocery store. I like Kashi because there’s a LOT of fiber in their products, which makes me feel more satisfied than other bars.
Dinner – 7:00 PM
I hit the gym after work at 6:00 PM, blasted my biceps and triceps, and went straight to Chick Fil A. Grilled chicken is almost always the best post-workout choice if you’re eating fast food. Why? It’s low fat, high carbs, and high protein. Salads are good too, but they don’t provide many carbs that your body needs to recover from a workout.
Add in a simple protein shake for maximum muscle gains. On a non-workout day, I’ll usually substitute this for an apple, a salad, or carrots and hummus, for more satisfaction and satiety (protein shakes don’t really fill my stomach up, unfortunately).
Here’s the totals for the day. My daily maintenance calories right now is about 2300, so I’m aiming for 1800 calories a day for a 500 calorie deficit. I should lose about 1 pound a week according to the math (assuming I don’t cheat on the weekends… which I do sometimes. No shame.).
See? Dieting doesn’t have to be all salads and gross food all the time. As long as you know the nutritional facts of what you’re eating, you can eat pretty freely. Almost as freely as Forrest Gump.