For those Lean & Strong: What do you eat?

mona_patty

I need more guidance in what to be eating to achieve a leaner body. I do weights and getting myself into doing more intensity workouts. I was out for 3 weeks due to a knee injury. But finally it is starting to heal.
Since I started on my weight loss journey, I have been adjusting my eating habits and now this is what I typically eat (more or less):

Mon- Fri
Breakfast:
4 oz plain non fat greek yogurt, 4 oz mixed frozen berries, 10-15 almonds, 1 tbsp coconut flakes, 1 tbsp goji berries
Snack:
2 tbsp pumpkin seeds
Lunch:
fish, broccolli or homemade chili (pinto beans, onions, garlic, green pepper, black beans, kidney beans, corn), or salads
Snack:
Usually an apple
Dinner:
Green smoothie (2 cups spinach, 1 cup kale, 1 cup mixed berries, 2 tbsp chia seeds, 1 scoop of protein powder)
Snack: Depends, a piece of cheese or some almonds.

Sat.-Sun
Varies LoL

Thanks so much!!!
Patty

ahamm002

lean meat, dairy (especially cottage cheese and greek yogurt), eggs, fruits, veggies, nuts, bacon

janeite1990

OP, how many calories is that? It sure sounds low!

jdaley90

for me during the week.. cottage cheese, protein powder & bars, greek yogurt, spinach, cheese, chicken, fish

TubbsMcGee

OP, how many calories is that? It sure sounds low!

I agree.

OP, are you eating enough for fuel your workouts and help your muscles repair afterwards??

Add more lean proteins to your diet

_DaniD_

Souls

balancedfire

Wait...Bacon?!?!

AmyRhubarb

I'm a lot leaner and stronger than I was a year ago, and I've been eating 1800+ calories of yummy foods all that time. My diary is open, feel free to have a look. And yes, there's bacon in there. :drinker:

jayche

I'm kind of lean and sort of strong (I honestly don't think so but I've been told).
At the moment I'm loosely (very loosely) following my macros and eating whatever almost fits them, more on exercise days and less on rest days. I do mini-bulk/cut cycles throughout the year where I would would look to gain 8-10 pounds, then cut 3-5 pounds of (hopefully) fat. Doing so helps me keep metabolic damage from cutting to a minimum and helps me stay relatively lean year around. My diary's open to anyone (took a few weeks off until yesterday cause I got tired of tracking my calories online, back on it now).

mona_patty

its about 1250 or so. but I do eat more depending how much I exercise

mona_patty

lean meat, dairy (especially cottage cheese and greek yogurt), eggs, fruits, veggies, nuts, bacon

i should eat more eggs... i prefer greek yogurt over cottage cheese. Thanks

Arkhos

Souls

HA!!!

:laugh:

jonnythan

Lean meat, veggies, protein shakes, and.... fast food. Grilled chicken sandwiches and salads from the burger joints, tacos from Taco Bell, double meat cold cut sandwiches from Subway, etc.

Brandon74

You need to incorporate lean meats like boneless skinless chicken breasts, turkey, tuna fish. I eat chicken just about every day. You should also add egg whites and beans like lentils.

mona_patty

You need to incorporate lean meats like boneless skinless chicken breasts, turkey, tuna fish. I eat chicken just about every day. You should also add egg whites and beans like lentils.

at this moment, I gave up meat for Lent. But I will definitely add lentils, & eggs.

@jonnythan: I really don't eat fast food. I started adding protein powder to my green smoothies. I try not to eat bread lol I need to add more lean meats, I have to wait til Easter.

Thanks y'all for your comments....

fitnessmare

Did I hear BACON??

magerum

<--- Red Velvet Pop Tarts w/ Red Velvet Cake Ben & Jerry's ice cream sandwich.

jonnythan

<--- Red Velvet Pop Tarts w/ Red Velvet Cake Ben & Jerry's ice cream sandwich.

You're my new hero.

Shadowknight137

Nachos.

CyberEd312

<--- Red Velvet Pop Tarts w/ Red Velvet Cake Ben & Jerry's ice cream sandwich.

Nom Nom Nom Red Velvet Pop Tarts Rock!!! OP I really do not have anything off limits... I eat alot of veggies, salads, beans, egg, dairy, lean meat, fish, pork, poultry, grains, nuts, etc.....

mona_patty

Nom Nom Nom Red Velvet Pop Tarts Rock!!! OP I really do not have anything off limits... I eat alot of veggies, salads, beans, egg, dairy, lean meat, fish, pork, poultry, grains, nuts, etc.....

Y'all making me want ice cream, cake, and nachos!! @EdDavenort, no fruits?? I guess I'm in the right track, just need to add more protein....... not into too much meat but i will try.

magerum

<--- Red Velvet Pop Tarts w/ Red Velvet Cake Ben & Jerry's ice cream sandwich.

Nom Nom Nom Red Velvet Pop Tarts Rock!!! OP I really do not have anything off limits... I eat alot of veggies, salads, beans, egg, dairy, lean meat, fish, pork, poultry, grains, nuts, etc.....

^ This, minus the fish, is what I eat. As well as grossly awesome ice cream sandwiches of course!

SyStEmPhReAk

Whatever fits my macros!

2700-3000 cals

20f/40c/40p

mona_patty

Whatever fits my macros!

2700-3000 cals

20f/40c/40p

this is foreign to me LoL so much to learn..... what is macros and 20f/40c/40p....... i feel dumb

chrisdavey

you need to post the macros of your weekday diet. And also, depending on what you eat on the weekend you may be nullifying your deficit for the week. That is if your goal is weight loss.

To get strong, you just need to be consistent with your training and I would recommend starting strength or similar routine. Basic linear progression style.

Get enough protein and don't have too large of a deficit or your strength gains will be limited very quickly.

jonnythan

Whatever fits my macros!

2700-3000 cals

20f/40c/40p

this is foreign to me LoL so much to learn..... what is macros and 20f/40c/40p....... i feel dumb

Macros are the macronutrients: fat, carbohydrates, and protein. These are the components of food that actually contain calories. Carbs and protein are both 4 calories per gram. Fat is 9 calories per gram.

A great many people advocate an "IIFYM" type diet. Set macro targets (for instance, 1800 calories, with 30% from protein, 30% from fat, and 40% from carbs) and eat whatever you like as long as, at the end of the day, you are hitting those targets.

That's what I do. The macronutrients are what really matter; your body doesn't really care whether a food is "whole" or "organic" or "all natural" or shows up on some "nutrition expert"s list of acceptable foods. Your body cares about protein, fat, and carbs. Eat enough fruits and veggies to make sure you're doing OK vitamin and fiber wise, eat enough protein to ensure you're feeding your muscles, and forget about everything else.

It's very liberating. And it's extraordinarily effective.

taso42

I eat a variety of foods within +/- 20% of my TDEE. I aim to get ample protein (at least 1g per lb LBM) and fat (at least .35g per lb of BW). This includes but is not limited to Sausage & Egg McMuffins, Peanut Butter Cookies, and Bacon Cheeseburgers.

Honeybea86

Since I have bumped up my protein intake I have seen great results!

mona_patty

Macros are the macronutrients: fat, carbohydrates, and protein. These are the components of food that actually contain calories. Carbs and protein are both 4 calories per gram. Fat is 9 calories per gram.

A great many people advocate an "IIFYM" type diet. Set macro targets (for instance, 1800 calories, with 30% from protein, 30% from fat, and 40% from carbs) and eat whatever you like as long as, at the end of the day, you are hitting those targets.

That's what I do. The macronutrients are what really matter; your body doesn't really care whether a food is "whole" or "organic" or "all natural" or shows up on some "nutrition expert"s list of acceptable foods. Your body cares about protein, fat, and carbs. Eat enough fruits and veggies to make sure you're doing OK vitamin and fiber wise, eat enough protein to ensure you're feeding your muscles, and forget about everything else.

It's very liberating. And it's extraordinarily effective.

I guess this is the next step for me..... Thanks so much jonnythan!

DopeItUp

I drink the tears of the vanquished.

nz_deevaa

I drink the tears of the vanquished.

Aren't they high in sodium?