Hey guys, Nate here. I'm proud to announce that I'm now the Program Director of Scrawny To Brawny. From now on all of my blogs and articles will be posted on the brand-new Scrawny To Brawny Blog. So if you enjoyed what you read here, please go check it out. (It's awesome, if I say so myself.) I'm keeping the NGE website alive for resource reasons, but will no longer be actively updating it. The best way to get in touch with me is through leaving a comment on the Scrawny To Brawny blog or by posting on the S2B Facebook page. See you guys over at the new blog!
What I Eat (Almost) Every Day
Fridge snapshot
Let's start this post off right: I don't count calories, I don't give a shit about how much protein I take in, I don’t carry Tupperware everywhere I go, and I really, really like microbrews.
I'm also 8 percent body-fat and 185 pounds.
Genetics? Sure.
Do I kill it in the gym? Murder, baby.
But those are only two pieces to the overall puzzle. The third?
I know how to eat.
OK, enough joking around.
I had fun writing that intro, although it does make me come off like a douchebag. Sometimes you gotta entertain yourself, right?
Anyway, all the above is true. I really don't care about much protein I get; I just know I get "enough," which is fine by me. I've never really counted calories before, either. When I was in the transition phase from 150 pounds to 180 pounds I was probably taking in around 4,000 total calories, but that's really just based off one day of actually tracking my food. I couldn’t keep up with it any longer than 12 hours – it was just so damn boring and time-consuming.
After years of training, listening to my body, gaining muscle, losing fat, tweaking my physique, taking foods out, introducing new ones, and reading articles, books, and blogs about nutrition, I've got a few rules I follow. (But that's a topic for an upcoming post.)
For now, let's get into what a day of eating looks like for me. Hopefully it'll help you make better food choices or at least let you know you're on the right track. (Unless, of course, I'm on the wrong track. Then we're both fucked.)
Note: I'm not including workout nutrition in this post. If there's enough interest, I'll do a separate one on that, because I think it's very important. Still, I want to point out how crucial actual food is.
Breakfast
Non-food staples:
Water
Coffee
Option 1:
3 eggs from pasture-raised chickens, 2 turkey sausage links, and some kind of fruit (kiwi, banana, strawberries, pineapple, etc.)
Option 2:
1/2 cup rolled oats with 1 scoop of protein powder and frozen blueberries or raspberries.
Option 3:
3 turkey sausage links, sweet potato hash browns, and fruit.
Lunch and Dinner (interchangeable)
Non-food staples:€
Water
1 microbrew or a glass of wine. (Dinner)
A few rules:
- I always have a protein source, usually from meat.
- I always have vegetables. My favorites are green beans, broccoli, red peppers, onions, carrots, peas, mushrooms, tomatoes and squash.
- Lunches usually have a starch like potatoes or rice.
- Sometimes, just for the hell of it, I'll eat breakfast food for dinner.
Option 1:
Steak, cherry tomatoes, and mushrooms.
Option 2:
Roasted or sautéed chicken, rice, and broccoli.
Option 3:
Baked wild-caught salmon, tilapia, or halibut with asparagus.
Option 4:
Sirloin burgers (grass-fed), sweet potato, and peas.
Option 5:
Chicken skewers with apple, pineapple, onion, and red pepper.
Option 6:
Chicken Caesar salad or a salad made with apple, sausage, quinoa, and spinach.
Option 7:
Homemade chili or soup with beef or chicken, beans, and veggies.
Option 8:
Huge turkey bratwurst with quinoa and vegetables.
A few random foods I eat at random times
Sometimes I just don't feel like cooking, and it's not uncommon to find me at a restaurant eating:
-Tacos
-Burgers (no fries)
-Sandwiches
Of course, I’m not restricted to the above options (regular meals or random foods). I just wanted to give you an idea of a typical meal plan with the foods I eat most frequently.
If we had to break all the meals down you'd see I have:
1. Protein with every meal
2. Little to no processed carbohydrates.
3. Lots of vegetables.
4. Organic fruits and vegetables and humanely-raised grass-fed beef and free range chicken and turkey. (I'm gonna be honest here: it's less about how the animals are treated and more about the nutritional profile of the meat I'm concerned about. Sorry.)
5. Lots of water.
6. No crazy restrictions.
So how does your daily meal plan match up with mine? How does it differ? I'd really like to know.
Comments for This Entry
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hey thanks Nate! This really helped. Being in college very often I either feel like i starve myself because of a lack of budget or taht I eat quick and bad foods (again because of low budget and little time). I am really trying to implement healthy dieting so I can see the results of hard work in the gym.
-
Any extra help would be great as well!
-
Breakfast is always huge ( mainly because I usually do some training in the morning) and consists of:
-3 omega-3 eggs
-broccoli, peppers and black beans
-rolled oats
-blueberries
-toast with 2 tbsp of omega-3 peanut butter
-coffee
Lunch is usually either ground turkey or chicken with some nuts and a piece of fruit and dinner is usually some other meat, veggies, and some fruit. I'll snack on some cottage cheese and chia seeds between large meals throughout the day. usually eat every 3 hours because for convenience sake, -
Hey, thanks a million for the article. I noticed how you said at the end ''little to no processed carbs''. Was this the case during you're initial bulking phase? I think I'd go crazy if I was only having fruits or vegetables with every meal. Are they excusable if you're trying to get stronger? I'm trying to ''clean bulk'', and at the moment I pretty much guzzle a pint of milk and some oats after almost every meal.Is this ok?
-
Great post, Nate.
I totally agree with you and I approach my eating in the same way.
Another great meal to whip up is a veggie/sausage omelet - 3 eggs, a ton of different veggies and some sausage links all thrown together in one delicious meal. Can't beat it for breakfast.
Also, for people looking for a good source of carbs that aren't processed I highly recommend Ezekiel Bread - it's awesome stuff. -
Also noticed that you have not listed many of the typical fats seen in fitness diets, nuts, seeds, or oils. Is this by design?
-
Nate,
Looks pretty solid. Great post!
Currently I am about 198-200 at 12% bodyfat. Trying to get to about 205ish by mid-Dec in preparation for my next strongman competition. Calories are very high right now.
Breakfast:
This shake- http://www.youtube.com/watch?v=JwTon-o3Sjk
+mixed berries and spinach
Lunch:
2 Turkey and 2% cheese sandwiches on 100% whole wheat
1 glass 2% organic milk
Piece of fruit
Dinner: (One of the following + veggies and sometimes additional carbs)
Greek Burger (or)
Chili (or)
The Perfect Steak (or)
Chinese Fajitas (or)
Steak, potato at steak house (or)
Sushi (2 Rainbow rolls)
Pre Bed:
Breakfast Shake again
Not shown pre/peri/post workout nutrition and other snacks throughout the day. -
Quote: ddn - "Glancing at that, you're taking in maybe 1600 calories at most."
Nate didn't list any portion sizes for lunch or dinner... his Chili is probably served in a bucket :) -
Nate, I really would like to see your workout nutrition protocol - perhaps prior to the Colorado experience and since...
-
Hey Nate, great article, shows how complicated some people make it look! I just wrote up a new diet plan I'm following from now on going into a bulk phase, I've been eating 90+% clean for a couple of months at least now but not been getting enough calories to really increase my weight.
Meal 1: 4 turkey sausage sandwich. 1 scoop whey, 2 scoop ultra fine oats. 2 fish oils. 5g creatine (non workout days)
Meal 2: Snack, 1 cup yogurt, 1 scoop protein.
Meal 3: 200-250 grams lean beef mince or chicken/turkey breast, sandwich/quinoa/cous cous/sweet potatoe. Side carrot.
Meal 4: As meal 2
Meal 5: Big steak 300g or more, 200g potatoe/sweet, broccoli/sweetcorn
Meal 6: snack/maybe nuts/fruit. 200-300 cals
Meal 7: Whey/Casien shake. 2 fish oil. 200 cals
Calories/macros wise I did actually work it out as roughly over 3500, protein over 300, carbs 250ish, Fat 100ish, workout days i just add a big ass Dextrose/whey mix, but am starting to think there are better options. Any opinions on my diet? -
Nice to see someone else who appreciates the better nutritional value of cage free eggs and free range chicken. People think I'm crazy when I spend the (significantly) extra money for these. What I try to explain is all of the research that backs the fact that these products really do have better nutritional value...they just don't want to hear it.
-
Cool post. Do you like Tim Ferris' diet?
http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
Not enough whole grains? Any other critiques? -
Great post. It would be great if we could see your workout nutrition.
-
Breakfast: 2 hard boiled eggs, 2/3 cup Oatmeal w/ raisins, cinnamon, and almond milk.
Morning snack: Protein shake, piece of fruit (usually a pear)
Lunch: Turkey sandwich on whole-grain or sprout bread. non-fat yogurt, piece of cheese.
Afternoon snack: handfull of almonds or frozen edamame.
Dinner: Lots of chicken or fish, whole grains, veggies.
Lots of water throughout. -
For bulking up, what kinds of snacks do you usually add in addition to your regular meals? I would also like to see what your diet is like for workout days. How does this change when you're going from bulking up to fat loss and muscle maintenance/weight maintenance?
-
I like brats that have been boiled in beer, with sauerkraut, mustard, and relish.
oh yea...and "stillborn avian byproducts"...haha best name ever for an egg!! -
I live in Ireland, and I'v never even heard of a Turkey Sausage. Are they all their cracked up to be?
-
I live in Ireland, and I'v never even heard of a Turkey Sausage. Are they all their cracked up to be?
-
@Colm: Turkey sausage is good, but I really like chicken sausage. Especially spicy chicken sausage!
-
Thanks to everyone for their comments! You guys rock.
@ Colm
I'll have a "bulking" post here in the next week or so. But no, it's not bad to have oats and milk. When I say "processed" carbs I mean a lot of the shit that comes out of boxes and things like microwave burritos and whatnot.
@ ddn
My portion sizes are usually pretty gigantic. Also, I tend to snack a bunch throughout the day without thinking about it. Oh, and my workout nutrition is pretty hefty with the calories when I want it to be.
@ Wayne
Good observation. I actually get a lot of fat from avocados, olive oil, coconut oil, almond and peanut butters, walnuts (added to my oatmeal), and, of course, saturated fat from my steaks. I also take Flameout fish oil caps.
@ Chase,
That's a lot of calories! Good luck, man; you're an insatiable beast.
@ Jake
Looks pretty solid, man. 300 grams of protein is a freakin' ton, though. You may not need it all...
@ Nick
Good call. I will probably never buy another "99 cents for a dozen" eggs ever again.
@ Ryan
Tim's a bad-ass an I'm sure the diet works pretty well. Still, I don't think I could eat the EXACT same foods every day.
@ Rudy
I'll let you know that pretty soon!
-Nate -
breakfast: 1 cup cooked steel-cut oats, 1 cup egg-whites with 1 yolk from local chickens that lay the occasional blue egg... I only eat one a day because it is 8 bucks for a dozen of these puppies, fruit and 3-4 double espressos throughout the morning.
snack: 25 grams whey, PB&J on flour-less sprouted bread, home-made jam usually wild blueberry... I use little sugar and reduce lots of mashed blueberries with some pectin and a little lemon juice.
lunch: 8 oz. chicken or turkey, 1 medium sweet potato or 1 cup quinoa or rice, 1 cup veggies (whatever is fresh at the market)
I'm either running around or in class... if it has been a lazy day I may make a cup of coffee and relax with book or my computer.
snack: Zero Impact protein bar Roasted Coconut or Pumpkin Supreme are the only flavors I like. These shit on Metabolic Drive Bars as far as ingredients and nutritional profile go. The taste... not so much, but that is not my concern.
dinner: chicken, turkey or fish, 1 cup squash, 1 cup veggies... Squash is the only complex carb I'll eat with dinner unless I'm drained from training or my blood sugar is a little low. I keep all my dinners low carb and generally take 6 flameout. I'm really active during the day so at night is when I like to load on the omegas and lounge around. When I'm home up north I can get really good pastured berkshire pork from a local farm along with lamb, bison and beef. I'm currently in Florida and it is hard to find "happy" animals. Chicken and Turkey are so lean the fat profile doesn't bother me, fish is very easy to get wild here. Gulf Coast wild Snapper is unbelievable. If I'm studying wine which is usually 3-4 weeknights I'll have a few glasses, but recently I have been reading more than tasting, I save the craft beer for the occasional rarities and weekends. -
I hated counting calories, but it was really helpful for one reason: I learned what specific amounts of calories look like. For example, I now know, visually, what an 800-calorie breakfast looks like. I learned that a quick 500-cal protein/fat shake consists of a glass of milk, scoop of protein and shot of olive oil. Little things like these really help make life easier when you not only don't want to count calories, but don't have time to, either.
My meal plan is similar, but it involves more carbs (due to a really hectic lifestyle and about 8 hours of training a week), and the animal protein sources aren't that clean. Hey, when on a serious budget, beggars can't be choosers - getting 6 pounds of lower-quality pork for 15 bucks beats starving for grass-fed. In terms of snacks throughout the day, a baggie of mixed nuts, and another of mixed dried fruit, really help in terms of staying fed and sane. -
Breakfast: Omelet (3 eggs, tomato and cheese). Glass of whole milk.
Lunch: Steak, beans and some vegetables.
Afternoon Meal: Yogurt, banana and oats. Maybe an apple.
Pre-Workout: Milk, Whey and Coffee (that's a great "Wheypuccino" :D
Post Workout: Milk, Whey, banana.
Dinner: Chicken breast, vegetables. -
Great post, particularly helpful for me. It's shown me a great indication the better choices I could make in regards to my eating.
My diet sucks. I hardly eat breakfast and I hate eating lunch at school. But my home-made-mom-cooked dinners are the best. This has helped me really see how to better improve my meals.
As a 17-year-old twig, I hope these blog posts will help me gain some weight and improve my eating particularly at school.
Thanks heaps, you're a legend! -
Our approaches are pretty much the same, which is as you would expect seeing as I am a big PN fan too.
I tend to eat 5 meals, plus a post workout meal on training days.
Breakfast for me is usual 3 eggs (2 whole, 1 white) scrambled or into an omelette with cheese and sausage
I have a mid morning snack which is always a Novus protein bar, a handful of cashew nuts and 4 grams of fish oil.
Lunch is pretty varied and always includes lean meat, fresh vegetables and 4 grams of fish oil. normally beef stir fry, classic chicken (from PN) or sirloin kebabs (from PN)
Mid afternoon snack is always a couple of tablespoons of low fat greek yoghurt, two nitrean protein shakes and a 2 g of fish oil.
I train about 5pm, so on training days, I take an Opticen shake afterwards.
Then Dinner is the same as lunch. On training days, I chuck some carbs in, normally coconut curry chickpeas/brown vegetable rice/jacket potato etc.
I try and follow that at as closely as I can for Mon through to Saturday evening and then do what I want on Saturday evening and then have a relaxed day on Sunday - clean but not following the above.
From reading your post, you reminded me I need more veg and water :) -
Nate: Good stuff. I would be very interested in your workout nutrition post and bulking diet post if you post them.
-
Good read! I am happy to see that we are on the same nutrition wise (yours cleaner than mine). It's even better to see a micro brew fanatic! I'd be interested in seeing your workout nutrition also! Thanks!
-
Good stuff Nate!
If I could wave my magical nutrition wand over most (not the people here of course) it would the same are your post - stop worrying so much about food. Get the basics down first, do those, and adjust calories as needed (many ways to do that).
You could argue that spending so much time worrying about the exact specific food as the exact specific time is causing you to increase your cortisol levels. ha.
The stimulus created in the gym is the most important, followed a close second by calories. Ideally keeping most of your calories "natural" is best.
Rock on
Mike T Nelson PhD(c)
http://www.ExtremeHumanPerformance.com -
Interesting that you've only got 3 meals here instead of the doctrinally standard 6 to 8 -- but then your snacking probably takes care of the rest, eh? It would be interesting to know what your standard snack-foods are too.
-
There are a lot of great posts here, guys. Thanks for joining in.
@ J.C.
That's a nice-looking plan.
@ Konstantin
I agree it's very important to "know" why 500 calories looks like. Without sounding too hippie-ish, if we could all just be a bit more mindful of when we're actually "full", things would go much better for guys struggling with being a fat ass. :) I'll have a blog about that soon, though.
@ Daniel
Nice of you to drop by, sir.
@ Mike
Exactly.
@ Ian
I think the six to eight meals a day thing is bullshit, really. Also, if you take in account the whole protein pulsing method (letting your protein levels drop for a few hours and then spiking it again to start protein synthesis) it makes more sense to eat less frequently.
Again, thanks to all for the comments!
-Nate -
Great article. It's important for everyone (myself included) to know that restriction on the average joe level (t-nation affectionately calls "weekend warriors") should be moderate, but not completely bias on everything. Bodybuilders and athletes need to keep their diet in check for a majority of the time. But for the rest of us, it's important to just be healthy, make right choices, and raise a middle finger to the majority of mainstream diet schemes, pills, and advice shoved down our throats everyday.
-
Great post Nate. It seems that much like training everyone wants to make the diet stuff so much harder than it needs to be.
Jason -
Nice! I like how you keep things simple.
-
"@ Ian
I think the six to eight meals a day thing is bullshit, really. Also, if you take in account the whole protein pulsing method (letting your protein levels drop for a few hours and then spiking it again to start protein synthesis) it makes more sense to eat less frequently.
Again, thanks to all for the comments!
-Nate "
Thing is, I'd find it nigh on impossible to take in the 3500-4000 calories (cleanly!) I need without eating 6 meals a day. The only meal I have that's in the 1000 calorie range would be about one hour post workout, and even then it's tough getting it all down.
Typical training day for me would be;
6:am 200 grams sprouted wheat bread toasted with one table spoon cashew butter, two soft boiled omega 3 eggs, handful blueberries, 500mls water
7:am-8:30am workout - two scoops surge sipped during the workout in 600mls
water
10:am 150 grams quinoa, 200g lean meat (varies between chicken, turkey, pork, beef, salmon), 2-3 servings of vegetables, 2 fish oil caps, 2000 IU Vit D. 500mls water
12:30pm 250grams Quark cheese, one piece of fruit, handful of nuts (varies)
2:30pm 200g lean meat, 2-3 servings veg, fat source (half an avocado/couple of tablespoons of Udo's choice or olive oil) 500mls water
5:00pm - same as 2:30pm with different meat, 2 fish oil caps 500mls water
8:00pm - omelet with 3 whole omega 3 eggs, 1-2 servings of veg, 2 fish oil caps 500mls water
10:30pm - 250 grams cottage cheese, 1-2 tablespoons nut butter -
Your food choices look fantastic and when I was your age I could get away with the amount of carbs but not anymore unless I want to get fat.
Thanks for sharing your diet but it is obvious your age and genetics are the preeminent factors. -
in my frig and cabinet
Eggology Egg whites and Omega 3 Farm raised Eggs (5:1 ratio)
Organic PB unsalted
6-8 Bags Veggies for Week (10 servings a day)
3 lbs Grilled Chicken
16 oz Salmon
Pinto Beans Dry
Blue Berries, Bananas, Apples, Kiwi
Protein Powder
100& Whole Wheat Bread (the good type)
Krill Oil, Fish Oil, CLA
Olive Oil, Flax Oil
Brown Rice
Just rotate through my diet, i dont really give a shit when i eat what except most carbs from grains, starches, come after the gym or high anaerobic activity. thats just me
oh yea
Bourbon (Wild Turkey Right Now)
Diet Green Tea
Assortment of blue moon, honey ipa, Budweiser due to drunken friends forgetting to grab any of their leftovers
Chris 1, Friends 0 -
Thanks for the comments, guys.
@ Paul H.
Good point. I was referring to "maintenance", although I don't really like the word. I'm still in a position where I'm gaining muscle and strength, but I'm toying around with my workout nutrition and training more than anything.
But, yeah, if I were trying to take in 4000 calories I'd probably eat 6 meals or so.
@ Chris
Now that's a nice-looking fridge!
-Nate -
Great article Mr. Green :)
My breakfast, best meal of the day. Love it, couldn't start the day without it. Almost a holy thing.
At this early hour of the day I can really enjoy the food the most.
I usualy eat 3 fried eggs. 2dl microwaved oatmeal. 2 hard bread sandwiches with liver paste. Multivitamin+Koffe/water.
Lunch: Beef, tona,sushi, chicken, perhaps some random food on a diner witth a friend and some vegetables. Somtimes rise.
Preworkout: Proteindrink, banana mabye some Musli.. Mabye some fruits.
Dinner: Chicken breast, Eggs, beef, steak. and alot of vegetables. No rise or potatoes at the evening.
And as you said nate, murder in the gym :) -
Nice concept. It is very interesting article here. I look forward to reading these blog, they always intrigue and interest me. Your choice is fantastic.
-
Let me preface this by saying that I generally agree with you. What you do is pretty much what I do, and it works for both of us.
That said, I wanted to offer an alternative perspective.
I just wanted to offer this:
What I have noticed over the past 8 years with my clients is that many people find boundaries necessary and--oddly--freeing. The more restrictions you place on them, the better they do.
I think a plan like you or I follow--which I guess is what we'd call "instinctive" eating at this point--is the goal, not the starting point.
For new trainees and clients who are transitioning from an unhealthy way of life with a tendency to overeat, I would maintain that there is a lot to be said for being strict and following something pretty rigid, even if it does border a bit on 'overthinking' it. I think t builds a strong habit.
I also think it's important to look at things from a mental/emotional perspective. If you'll forgive me for getting all Freshman Psych on you, it's worth noting that a good part of training/dieting for body transformation is essentially the practice of exercising control over variables. Control is a big thing for a lot of people.
For a lot of the bodybuilders I know, knowing exactly how many calories they eat and measuring protein and even water intake is not just part of the deal--from my observations, they find it intensely satisfying. I know I was like that when I was gearing myself to compete.
Moreover, with regard to psychology(actually at this point we are onto Sophomore year psych): keep in mind that a lot of people find a home in bodybuilding because they are looking for a way to change. In order to validate that, they need to become part of that change.
When people join a certain group or subculture, there is an immediate need/desire to take on certain characteristics of that group in an attempt to feel more accepted as a member. Therefore, you see guys who have been lifting weights for maybe 3 months start tanning and shaving their bodies: that is, they are mimicking the actions of established members of the group.
Certainly, it's not hard to see that intentionally cultivating a "hardcore" mindset with regard to food intake is another extension of that.
Take home: for a lot of guys, getting crazy about eating isn't necessary from a physiological perspective. That is, they could make comparable progress not doing it. However, from a socio-psychological perspective, for many people the control of the food feels more necessary than the food itself.
Eventually, as people begin to become less enamored of the control, the lifestyle, and the hassle, a transition to instinctive eating (or something less structured) is probably the best way to go.
Which, I think, is pretty much what you're getting at. -
Hey Nate,
One thing I don't ever recall reading about is the actual training that you did during your big bulk. Not that I'm trying to find the 'perfect program' or anything, I'm interested in what it was that you did, and what it was that got you on track.
Have I missed out on a blog on this, or are you thinking of doing one?
Cheers, -
Hey Nate,
Great blog! I highly recommend that you and your readers watch Food, Inc. a new documentary that has just been released on DVD. I know much about the industrialized food industry and this is one of the finer documentary's on the subject and if you do not want or do not have time to read the many books on the subject then you owe it to your health and the health of the people you care for to watch this. Keep up the great work Nate.
http://www.amazon.com/Food-Inc-Eric-Schlosser/dp/B0027BOL4G/ref=sr_1_1?ie=UTF8&s=dvd&qid=1257708510&sr=8-1 -
Dead Guy Ale... excellent choice!
-
Hey nate how do you make those sweet potato hashbrowns? I'm thinking those sound awesome.
-
Breakfast at 7am
- 6 turkey or chicken sausages, 4 large mushrooms sliced, one onion sliced, a big handful of spinach, with 3 whole eggs and 1 cup of egg white. A fruit (apple, orange, or two kiwis)
OR
- Nate's "Drat, I'm running late" breakfast with a fruit.
-water
Mid morning snack at 10am
- shake of half of a banana and half cup of frozen assorted berries, one scoop of Greens+, two tablespoons of ground flax seed, one scoop of protein, 1 cup of water, and a bit of coconut
Lunch at 12pm
- chicken or salmon or ground beef. Salsa for the chicken or ground beef
- salad topped with olive oil and balsamic vinagriette and carrots or cooked spinach topped with lemon juice
-water
Afternoon snack at 2pm or 3:30pm:
- same as mid-morning snack
Dinner at 5:30pm or so
- same as lunch
- a small handful of nuts and a small handful of raisins
- water
Evening snack at 8:30 or 9pm.
- cottage cheese with a scoop of protein, a tablespoon of ground flax seed, two tablespoons of natural peanut butter. I like it best when the protein tastes like vanilla. If not, then I'll add some frozen blueberries.
- water -
Nate, I've noticed that you have coffee with your breakfast...
My first question is, do you drink it WITH your breakfast, of BEFORE breakfast?
And second, do you think it's important for the average trainee to be concerned about caffeine's impact on insulin sensitivity?
(and btw, I've read t-nation's caffeine roundtable...) -
@ Apostolos
Thanks for the note, man.
I usually start drinking it before but finish it with breakfast.
Nope; not really. I think that's "majoring in minor shit". Sure, it may make an impact, but I don't think it'll be drastic. Then again, I'm not a chemist. :)
-Nate -
Hey Nate, discovered your blog taday and I really like your practical approach to training. I can really relate to you even though I'm a bit older at 36. I've gone through phases of wanting to be as hyooooge as possible and having to eat x grams of protien per day, avoiding fun activities because I need to be fresh for my workout, etc. Fortunatly for you, you matured out of that mindset younger than I did. What's the point in training so diligently if you can use the fitness you've gained to have fun.
-
Hey Nate, do you do carb cycling for you photo shoots or something like that? Please let me know...
Thankyou in advance! -
Hey Nate,
Great article. I was just wondering why you didn't eat processed carbs. The cereal I eat every morning is your typical All Bran. It says it's made with whole wheat and wheat bran. It's low-sugar and practically fat-free. What do you think? -
How about right after workout?
-
I wish I have money to eat chicken every day! ;)
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{
{I have|I've} been {surfing|browsing} online more than {three|3|2|4} hours today, yet I never found any interesting article like yours. {It's|It is} pretty worth enough
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as you did, the {internet|net|web} will be {much more|a lot more} useful than ever before.
|
I {couldn't|could not} {resist|refrain from} commenting. {Very well|Perfectly|Well|Exceptionally well} written!|
{I will|I'll} {right away|immediately} {take hold of|grab|clutch|grasp|seize|snatch} your {rss|rss feed} as I {can not|can't} {in finding|find|to find} your {email|e-mail} subscription {link|hyperlink} or {newsletter|e-newsletter} service. Do {you have|you've} any?
{Please|Kindly} {allow|permit|let} me {realize|recognize|understand|recognise|know} {so that|in order that} I
{may just|may|could} subscribe. Thanks.|
{It is|It's} {appropriate|perfect|the best} time to make some plans for the future and {it is|it's} time to be happy.
{I have|I've} read this post and if I could I {want to|wish to|desire to} suggest you {few|some} interesting things or {advice|suggestions|tips}. {Perhaps|Maybe} you {could|can} write next articles referring to this article. I {want to|wish to|desire to} read {more|even more} things about it!|
{It is|It's} {appropriate|perfect|the best} time to make {a few|some} plans for
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{things|issues} or {advice|suggestions|tips}.
{Perhaps|Maybe} you {could|can} write {next|subsequent} articles {relating to|referring
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{I have|I've} been {surfing|browsing} {online|on-line} {more than|greater than} {three|3} hours {these days|nowadays|today|lately|as of late}, {yet|but} I {never|by no means} {found|discovered} any {interesting|fascinating|attention-grabbing} article like yours. {It's|It is} {lovely|pretty|beautiful} {worth|value|price} {enough|sufficient} for me.
{In my opinion|Personally|In my view}, if all {webmasters|site owners|website owners|web owners} and bloggers
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Ahaa, its {nice|pleasant|good|fastidious} {discussion|conversation|dialogue} {regarding|concerning|about|on the topic of} this {article|post|piece of writing|paragraph} {here|at this place}
at this {blog|weblog|webpage|website|web site}, I have read all that, so {now|at this time} me also commenting {here|at this place}.
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I am sure this {article|post|piece of writing|paragraph} has touched all the internet {users|people|viewers|visitors},
its really really {nice|pleasant|good|fastidious} {article|post|piece of writing|paragraph} on building up new {blog|weblog|webpage|website|web site}.
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Wow, this {article|post|piece of writing|paragraph} is {nice|pleasant|good|fastidious},
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things, {so|thus|therefore} I am going to {tell|inform|let know|convey} her.
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love} {your blog|your site|your web site|your website}!
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I appreciate you {writing this|penning this} {article|post|write-up} {and the|and also the|plus the}
rest of the {site is|website is} {also very|extremely|very|also really|really} good.
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I stumbledupon it ;) {I will|I am going to|I'm going to|I may} {come back|return|revisit} {once again|yet again} {since I|since i have} {bookmarked|book marked|book-marked|saved as a favorite} it. Money and freedom {is the best|is the greatest} way to change, may you be rich and continue to {help|guide} {other people|others}.|
Woah! I'm really {loving|enjoying|digging} the template/theme of this {site|website|blog}.
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I must say {that you've|you have|you've}
done a {awesome|amazing|very good|superb|fantastic|excellent|great} job with this.
{In addition|Additionally|Also}, the blog loads {very|extremely|super} {fast|quick} for me on {Safari|Internet explorer|Chrome|Opera|Firefox}.
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These are {really|actually|in fact|truly|genuinely} {great|enormous|impressive|wonderful|fantastic} ideas in {regarding|concerning|about|on the topic
of} blogging. You have touched some {nice|pleasant|good|fastidious} {points|factors|things}
here. Any way keep up wrinting.|
{I love|I really like|I enjoy|I like|Everyone loves} what you guys {are|are usually|tend to be}
up too. {This sort of|This type of|Such|This kind of} clever work and {exposure|coverage|reporting}!
Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works guys I've {incorporated||added|included} you guys to {|my|our||my personal|my own} blogroll.|
{Howdy|Hi there|Hey there|Hi|Hello|Hey}! Someone in my {Myspace|Facebook} group shared this {site|website} with us so I came to {give it a look|look it over|take a look|check it out}. I'm definitely {enjoying|loving} the information.
I'm {book-marking|bookmarking} and will be tweeting this to my followers! {Terrific|Wonderful|Great|Fantastic|Outstanding|Exceptional|Superb|Excellent} blog and {wonderful|terrific|brilliant|amazing|great|excellent|fantastic|outstanding|superb} {style and design|design and style|design}.|
{I love|I really like|I enjoy|I like|Everyone loves} what you guys {are|are usually|tend to be} up too. {This sort of|This type of|Such|This kind of} clever work and {exposure|coverage|reporting}! Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works guys I've
{incorporated|added|included} you guys to {|my|our|my personal|my own} blogroll.
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{Howdy|Hi there|Hey there|Hi|Hello|Hey} would you mind {stating|sharing} which blog platform
you're {working with|using}? I'm {looking|planning|going} to start
my own blog {in the near future|soon} but I'm having a {tough|difficult|hard} time {making a decision|selecting|choosing|deciding} between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your {design and style|design|layout} seems different then most blogs and I'm looking
for something {completely unique|unique}. P.S {My
apologies|Apologies|Sorry} for {getting|being} off-topic but I had to
ask!|
{Howdy|Hi there|Hi|Hey there|Hello|Hey} would you mind letting me know which {webhost|hosting
company|web host} you're {utilizing|working with|using}? I've loaded your blog in 3 {completely different|different}
{internet browsers|web browsers|browsers} and I must say this blog loads a lot
{quicker|faster} then most. Can you {suggest|recommend} a good
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{honest|reasonable|fair} price? {Thanks a lot|Kudos|Cheers|Thank you|Many
thanks|Thanks}, I appreciate it!|
{I love|I really like|I like|Everyone loves} it {when people|when individuals|when
folks|whenever people} {come together|get together} and share
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I'm not sure if this is a {format|formatting} issue or something to do with {web browser|internet browser|browser} compatibility but I {thought|figured} I'd post to let you know.
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This is a topic {that is|that's|which is} {close to|near to} my heart... {Cheers|Many thanks|Best wishes|Take care|Thank you}! {Where|Exactly where} are your contact details though?|
It's very {easy|simple|trouble-free|straightforward|effortless} to find out any
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I'm {bored to tears|bored to death|bored} at work so I decided to {check out|browse} your {site|website|blog} on my iphone during lunch break. I {enjoy|really like|love} the {knowledge|info|information} you {present|provide} here and can't wait to take a
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even using WIFI, just 3G .. {Anyhow|Anyways}, {awesome|amazing|very
good|superb|good|wonderful|fantastic|excellent|great}
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I visited {multiple|many|several|various} {websites|sites|web sites|web pages|blogs} {but|except|however} the audio {quality|feature} for audio songs {current|present|existing} at this {website|web site|site|web page} is {really|actually|in fact|truly|genuinely} {marvelous|wonderful|excellent|fabulous|superb}.|
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Greetings! {Very helpful|Very useful} advice {within this|in this particular} {article|post}! {It is the|It's the} little changes {that make|which will make|that produce|that will make} {the biggest|the largest|the greatest|the most important|the most significant} changes. {Thanks a lot|Thanks|Many thanks} for sharing!|
{I really|I truly|I seriously|I absolutely} love {your blog|your site|your website}.. {Very nice|Excellent|Pleasant|Great} colors & theme. Did you {create|develop|make|build} {this website|this site|this web site|this amazing site} yourself? Please reply back as I'm {looking to|trying to|planning to|wanting to|hoping to|attempting to} create {my own|my very own|my own personal} {blog|website|site} and {would like to|want to|would love to} {know|learn|find out} where you got this from or {what the|exactly what the|just what the} theme {is called|is named}. {Thanks|Many thanks|Thank you|Cheers|Appreciate it|Kudos}!|
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{Wow|Whoa|Incredible|Amazing}! This blog looks {exactly|just} like my old one! It's on a {completely|entirely|totally} different {topic|subject} but it has pretty much the same {layout|page layout} and design. {Excellent|Wonderful|Great|Outstanding|Superb} choice of colors!|
{There is|There's} {definately|certainly} {a lot to|a great deal to} {know about|learn about|find out about} this {subject|topic|issue}. {I like|I love|I really like} {all the|all of the} points {you made|you've made|you have made}.|
{You made|You've made|You have made} some {decent|good|really good} points there. I {looked|checked} {on the internet|on the web|on the net} {for more info|for more information|to find out more|to learn more|for additional information} about the issue and found {most individuals|most people} will go along with your views on {this website|this site|this web site}.|
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I {simply|just} {could not|couldn't} {leave|depart|go away} your {site|web site|website} {prior to|before} suggesting that I {really|extremely|actually} {enjoyed|loved} {the standard|the usual} {information|info} {a person|an individual} {supply|provide} {for your|on your|in your|to your} {visitors|guests}? Is {going to|gonna} be {back|again} {frequently|regularly|incessantly|steadily|ceaselessly|often|continuously} {in order to|to} {check up on|check out|inspect|investigate cross-check} new posts|
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{Hi|Hello|Hi there|What's up}, just wanted to {mention|say|tell you}, I {enjoyed|liked|loved} this {article|post|blog post}. It was {inspiring|funny|practical|helpful}. Keep on posting!|
I {{leave|drop|{write|create}} a {comment|leave a response}|drop a {comment|leave a response}|{comment|leave a response}} {each time|when|whenever} I {appreciate|like|especially enjoy} a {post|article} on a {site|{blog|website}|site|website} or {I have|if I have} something to {add|contribute|valuable to contribute} {to the discussion|to the conversation}. {It is|Usually it is|Usually it's|It's} {a result of|triggered by|caused by} the {passion|fire|sincerness} {communicated|displayed} in the {post|article} I {read|looked at|browsed}. And {on|after} this {post|article} What I Eat (Almost) Every Day › Become Your Own Hero. I {{was|was actually} moved|{was|was actually} excited} enough to {drop|{leave|drop|{write|create}}|post} a {thought|{comment|{comment|leave a response}a response}} {:-P|:)|;)|;-)|:-)} I {do have|actually do have} {{some|a few} questions|a couple of questions|2 questions} for you {if you {don't|do not|usually do not|tend not to} mind|if it's {allright|okay}}. {Is it|Could it be} {just|only|simply} me or {do|does it {seem|appear|give the impression|look|look as if|look like} like} {some|a few} of {the|these} {comments|responses|remarks} {look|appear|come across} {like they are|as if they are|like} {coming from|written by|left by} brain dead {people|visitors|folks|individuals}? :-P And, if you are {posting|writing} {on|at} {other|additional} {sites|social sites|online sites|online social sites|places}, {I'd|I would} like to {follow|keep up with} {you|{anything|everything} {new|fresh} you have to post}. {Could|Would} you {list|make a list} {all|every one|the complete urls} of {your|all your} {social|communal|community|public|shared} {pages|sites} like your {twitter feed, Facebook page or linkedin profile|linkedin profile, Facebook page or twitter feed|Facebook page, twitter feed, or linkedin profile}?|
{Hi there|Hello}, I enjoy reading {all of|through} your {article|post|article post}. I {like|wanted} to write a little comment to support you.|
I {always|constantly|every time} spent my half an hour to read this {blog|weblog|webpage|website|web site}'s {articles|posts|articles or reviews|content} {everyday|daily|every day|all the time} along with a {cup|mug} of coffee.|
I {always|for all time|all the time|constantly|every time} emailed this {blog|weblog|webpage|website|web site} post page to all my {friends|associates|contacts}, {because|since|as|for the reason that} if like to read it {then|after that|next|afterward} my {friends|links|contacts} will too.|
My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP. I have always disliked the idea because of the {expenses|costs}. But he's tryiong none the less. I've been using {Movable-type|WordPress} on {a number of|a variety of|numerous|several|various} websites for about a year and am {nervous|anxious|worried|concerned} about switching to another platform. I have heard {fantastic|very good|excellent|great|good} things about blogengine.net. Is there a way I can {transfer|import} all my wordpress {content|posts} into it? {Any kind of|Any} help would be {really|greatly} appreciated!|
{Hello|Hi|Hello there|Hi there|Howdy|Good day}! I could have sworn I've {been to|visited} {this blog|this web site|this website|this site|your blog} before but after {browsing through|going through|looking at} {some of the|a few of the|many of the} {posts|articles} I realized it's new to me. {Anyways|Anyhow|Nonetheless|Regardless}, I'm {definitely|certainly} {happy|pleased|delighted} {I found|I discovered|I came across|I stumbled upon} it and I'll be {bookmarking|book-marking} it and checking back {frequently|regularly|often}!|
{Terrific|Great|Wonderful} {article|work}! {This is|That is} {the type of|the kind of} {information|info} {that are meant to|that are supposed to|that should} be shared {around the|across the} {web|internet|net}. {Disgrace|Shame} on {the {seek|search} engines|Google} for {now not|not|no longer} positioning this {post|submit|publish|put up} {upper|higher}! Come on over and {talk over with|discuss with|seek advice from|visit|consult with} my {site|web site|website} . {Thank you|Thanks} =)|
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{A person|Someone|Somebody} {necessarily|essentially} {lend a hand|help|assist} to make {seriously|critically|significantly|severely} {articles|posts} {I would|I might|I'd} state. {This is|That is} the {first|very first} time I frequented your {web page|website page} and {to this point|so far|thus far|up to now}? I {amazed|surprised} with the {research|analysis} you made to {create|make} {this actual|this particular} {post|submit|publish|put up} {incredible|amazing|extraordinary}. {Great|Wonderful|Fantastic|Magnificent|Excellent} {task|process|activity|job}!|
Heya {i'm|i am} for {the primary|the first} time here. I {came across|found} this board and I {in finding|find|to find} It {truly|really} {useful|helpful} & it helped me out {a lot|much}. {I am hoping|I hope|I'm hoping} {to give|to offer|to provide|to present} {something|one thing} {back|again} and {help|aid} others {like you|such as you} {helped|aided} me.|
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