Muscle-Building Diet | 254g Of Protein In One Day Of Eating
Joe Fazer realised early on in his fitness journey that hitting the gym wasn't enough to achieve his desired physique. To see real progress, he had to make serious changes to his eating habits.
To say Joe has tried his fair share of diets since then would be an understatement. He’s taken many different approaches, some leading to gaining body fat instead of muscle mass, and some failing to help him build mass at all.
But after much experimentation, Joe’s finally found a diet that works for him. It helps him build muscle mass while staying relatively lean. Best of all, he enjoys the food he eats and looks forward to every one of his meals.
While most people reach for their phone as soon as their alarm goes off, Joe reaches for an enormous jug of water. Before even getting out of bed he’s already hydrated his body.
Meal 1
For Joe’s first meal of the day, he goes big. If you’ve got a high daily protein goal, it’s important you have a high-protein breakfast, and Joe does just that.
- 6 rashers of streaky bacon
- 4 large eggs (scrambled)
- Large glass of orange juice
Calories: 782kcal
Protein: 40g
Meal 2
The bodybuilding classic — chicken, veg, and rice. If it ain’t broke, don’t fix it.
- 5 chicken breasts seasoned (Joe saves most of the chicken for later)
- Rice
- Broccoli
Calories: 735kcal
Protein: 45g
Meal 3
It’s about half-way through his day and Joe is already consuming what some people would consider their final meal. But Joe’s just getting started.
- Precooked chicken (from earlier)
- Couple of tablespoons of salsa
- 2 tortilla wraps
- Cheese
Calories: 730kcal
Protein: 47g
Snack 1
You have to leave room for the little treats. Before going to the gym, Joe heads to the corner shop to see which chocolate bar tickles his fancy. On this occasion, he goes classic with a Twix.
Meal 4
Post-gym Joe sits down to eat what are probably the quickest and easiest things to get into his body — cereal and a protein shake. We’re just glad he’s keeping his Clear Whey and cereal separate. As much as we love Clear Whey, I'm not sure it can be used as a milk substitute in cereal.
- 90g of cereal
1.5 scoops of Clear Whey
Calories: 577kcal
Protein: 43g
Meal 5
Possibly the strangest meal of the day — steak and pasta. We haven’t tried it so we can’t knock it. We’ll just have to take Joe’s word for it.
- Sirloin steak
- White pasta
- Cheese
Calories: 956kcal
Protein: 63g
Snack 2
A day of eating wouldn’t be complete without a protein-packed midnight snack.
- Hot chocolate
- Protein Bar
- Green drink (to make up for the lack of vegetables)
Supplements
No gym-goer's day would be complete without a small pile of supplements. Joe keeps it simple, getting most of the goodness he needs from the foods he eats, but there are a few supplements he relies on.
Take Home Message
It's taken a while, but Joe’s finally figured out how to eat the foods he enjoys, hit his macro targets, and tailor his meals to when he needs fuel. It all looks pretty good to us. Except for that steak pasta dish. We're still on the fence about that one.
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