My eating schedule and amounts have slightly changed over the past year, so an update as a benchmark is in order. I haven't calculated the macros on these meals, so I'm not going to include the them. I think they are still relatively close to what I calculated in my first meal schedule post.
At the beginning of this week, I got curious and looked up the vitamin and mineral contents of the foods I eat, and discovered that I get more than 100% of my RDA of almost all vitamins and minerals just from the foods that I'm eating.
I have been taking a daily multivitamin, but now I realize that it's unnecessary to take every day! I'm still taking calcium pills with every main meal to keep my kidney stones at bay, the pills also include magnesium and vitamin D. I'm going to switch to a non-magnesium pill on the next purchase, since i get plenty of it in my food.Workout day:
Breakfast:
alternates day to day between
Muesli x4 servings (http://www.vitacost.com/Bobs-Red-Mill-Cereal-Muesli-Old-Country-Style)
organic original Trader Joe's soymilk, x1 serving
flaxseed oil, 1 tbsp
or
10-grain hot cereal x3 servings (http://www.vitacost.com/Bobs-Red-Mill-10-Grain-Hot-Cereal)
raisins, a couple handfuls
organic original TJ's soymilk, x1 serving
flaxseed oil, 1 tbsp
Lunch 1 (usually ~1.5 hours before workout):
Quinoa, cooked, ~1/2 cup
Mixed beans (pinto, lentils, chickpeas, white, black, mung), cooked, ~3/4 cup
Fortified yeast flakes, 2/3 tbsp (http://www.vitacost.com/Kal-Nutritional-Yeast-Flakes)
Veggie mix (broccoli or green beans, carrots, zucchini or yellow squash, peas, corn), raw (except for the green beans, peas and corn, they are from frozen packs so they've been blanched prior to freezing), ~1.7 cups
Pre-workout:
2 pieces fruit (apples, oranges, pears, whatever)
Post-workout:
2 pieces fruit (always 1 banana, currently also 3 dates)
Coconut water, unflavored, 11 floz.
Lunch 2 (~30-45 minutes after workout):
Quinoa, cooked, ~1/2 cup
Mixed beans, cooked, ~3/4 cup
Fortified yeast flakes, 2/3 tbsp
Veggie mix, ~1.7 cups
DHA supplement pills, 240 mg (2 pills) (http://www.vitacost.com/Spectrum-Essentials-Vegetarian-DHA)
Zinc supplement pill, 30 mg
Magnesium supplement pill, 250 mg
Lunch 3:
Quinoa, cooked, ~1/2 cup
Mixed beans, cooked, ~3/4 cup
Fortified yeast flakes, 2/3 tbsp
Veggie mix, ~1.6 cups
Over the course of the workday, I'll also have approximately 3-4 servings of mixed nuts at random times, and perhaps another piece or two of fruit, depending how much I bring to work that day.
Dinner:
I'm usually not very hungry when I get home from work, so it ends up depending on how hungry I am and how late it is. Sometimes it's just some chips and hummus, or a veggie burger on sprouted bread, or a couple of baked potatoes with earth balance spread, or 1/2 a block of tempeh, or some combination of any of those or random leftovers from the weekends when my meals go to shit, or some of whatever my wife has cooked up. I also have some Trader Joe's chocolate cat cookies or organic animal crackers - I'm addicted to these damn things.
Usually an hour or two before I go to bed I'll have a protein shake:
1 scoop of green plant protein powder (http://www.vitacost.com/Lifetime-Lifes-Basics-Plant-Protein-Powder-with-Greens
1 scoop of raw sprout protein powder (http://www.vitacost.com/Garden-of-Life-RAW-Protein)
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Off Day:
Breakfast:
alternates day to day between
Muesli x4 servings
organic original Trader Joe's soymilk, x1 serving
flaxseed oil, 1 tbsp
or
10-grain hot cereal x3 servings
raisins, a couple handfuls
organic original TJ's soymilk, x1 serving
flaxseed oil, 1 tbsp
Lunch 1:
Quinoa, cooked, ~1/2 cup
Mixed beans, cooked, ~3/4 cup
Fortified yeast flakes, 2/3 tbsp
Veggie mix, raw, ~1.7 cups
Lunch 2:
Quinoa, cooked, ~1/2 cup
Mixed beans, cooked, ~3/4 cup
Fortified yeast flakes, 2/3 tbsp
Veggie mix, ~1.7 cups
DHA supplement pills, 240 mg (2 pills)
Lunch 3:
Quinoa, cooked, ~1/2 cup
Mixed beans, cooked, ~3/4 cup
Fortified yeast flakes, 2/3 tbsp
Veggie mix, ~1.6 cups
Over the course of the non-workout workday, I'll also have approximately 3-4 servings of mixed nuts at random times, and 4 or 5 pieces of fruit, depending how much I bring to work that day.
Dinner:
Again on these days I'm not very hungry when I get home, so I'll usually snack on something small and then have a protein meal replacement shake:
2 scoops raw meal replacement powder (http://www.vitacost.com/Garden-of-Life-RAW-Meal)
If for some reason I'm incredibly hungry I'll eat something else, but usually not.
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Weekends:
My schedule goes to shit, and so does my eating. If I'm lucky I get 2/3 the caloric intake of a weekday, usually far less, and my protein intake drops.
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Every day I also have 1-2 oz of lemon juice diluted in water (adds citrates to my urine to ward against calcium oxalate kidney stone formation), and ~1 oz of apple cider vinegar diluted in water (anti-inflammatory and body PH balancing). The apple cider thing I picked up from my grandparents who drank/drink it regularly. My grandfather lived until 94 when he had a stroke stemming from blood clots from an injury to his leg. My grandmother is 95 and still going strong. I think I'll keep drinking the vinegar
Granted, they were also omnivores who ate meat (in small portions) at 2 meals each day, so they needed the anti-inflammatory and PH balancing effects more than I do.
). Managed 3 no problem, spotter applied practically no pressure on #4 and minimal on #5. Could have done 4 without the spot, so calling it as such. Powered through the rows, pretty good lift. Ran short on time so only did one set of BW dips, then stretched out and headed back to work.