My Exact Diet

Enclosed is a list of exactly what I ate the week of 01-Dec-2014. The food selection / portions are typical, as I am a boring person and essentially eat the same things every week.

I am sharing the list at the request of the people I train.

Even though I am not shredded, nor am I the role model for perfect nutrition, I apparently eat much better than they do.

It should be noted that what you eat is only a small portion of the game.

It also matters how fast you eat, what time you eat, what time you go to bed, how well you hydrate, how you train, and how you live.

Having said that, the intent of this list is only to show you what I ate and not to dictate what you should.

Enjoy ... 

Monday (Weight Training Day):

4:40 AM

  • 48 oz of water

4:45AM - 6:30AM --> Workout Shake (I begin sipping it upon waking and continue to do up until the end of my lift)

7:30AM --> Breakfast
  • 48 oz of water
  • 4 eggs
  • 100 grams of sauerkraut
  • 3/4 cup of kidney beans
  • 40 grams of salsa
10:15AM --> Snack
12:30PM --> Lunch
2:30PM --> Snack
7:00PM --> Dinner
  • 300 grams of Laura's Lean Ground Beef
  • 1 cup of kidney beans
  • 120 grams of roasted peppers, zucchini, and carrots
  • 32 oz of water


Total Calories --> 2873
  • Protein --> 273g (38%) (Goal is 40%)
  • Carbs --> 212g (30%) (Goal is 30%)
  • Fat --> 102g (32%) (Goal is 30%)
  • Fiber --> 77g
Tuesday (Rest):

6:15 AM
  • 48 oz of water
7:30AM --> Breakfast
  • 48 oz of water
  • 4 eggs
  • 100 grams of sauerkraut
  • 3/4 cup of kidney beans
  • 40 grams of salsa



10:15AM --> Snack
12:30PM --> Lunch
  • 275g of grilled chicken

  • Mixed Salad
    • 3/4 cup of black beans
    • 80 grams of avocado
    • 60 grams of sun-dried tomatoes
    • 60 grams of tomatoes
    • Lettuce
  • 24 oz of water
2:30PM --> Snack
7:30PM --> Dinner
  • 6 BBQ ribs
  • 3/4 cup of kidney beans
  • 100 grams of sauerkraut
  • 40 grams of salsa
  • 64 oz of water
9:30PM --> Pre-Bedtime Snack (Needed to make-up lost calories for the day)

Total Calories --> 2846
  • Protein --> 273g (38%) (Goal is 40%)
  • Carbs --> 209g (30%) (Goal is 30%)
  • Fat --> 102g (32%) (Goal is 30%)
  • Fiber --> 73g
Wednesday (Weight Training):

4:40 AM
7:30AM --> Breakfast
  • 48 oz of water
  • 4 eggs
  • 100 grams of sauerkraut
  • 3/4 cup of kidney beans
  • 40 grams of salsa


10:15AM --> Snack
12:30PM --> Lunch
  • 24 oz of water
2:30PM --> Snack

6:30PM --> Dinner
  • Bowl of spinach and great northern bean soup
  • 16 oz NY strip steak
  • 100g of green beans



Total Calories --> 3123
  • Protein --> 263g (33%) (Goal is 40%)
  • Carbs --> 205g (26%) (Goal is 30%)
  • Fat --> 140g (40%) (Goal is 30%)
  • Fiber --> 67g
Thursday (Self-Defense Training):

4:40 AM
7:30AM --> Breakfast
  • 48 oz of water
  • 4 eggs
  • 100 grams of sauerkraut
  • 3/4 cup of kidney beans
  • 40 grams of salsa


10:15AM --> Snack
11:30AM --> Lunch
  • 6 BBQ ribs
  • 100g of mixed vegetables
  • 24 oz of water



It Never Stood a Chance



2:30PM --> Snack

6:30PM --> Dinner

  • 80 grams of peppers
  • 375 grams of grilled chicken
  • 100 grams of salsa
  • 64 oz of water
Had 3 plates this size

7:30PM --> Snack

Total Calories --> 2805
  • Protein --> 275g (40%) (Goal is 40%)
  • Carbs --> 195g (28%) (Goal is 30%)
  • Fat --> 97g (32%) (Goal is 30%)
  • Fiber --> 64g
Friday (Weight Training):

4:40 AM

7:30AM --> Breakfast
  • 48 oz of water
  • 4 eggs
  • 100 grams of sauerkraut
  • 3/4 cup of kidney beans
  • 40 grams of salsa


10:15AM --> Snack
11:30AM --> Lunch
  • 300 grams of chicken
  • 80 grams of peppers
  • 3/4 cup of black beans
  • 80 grams of salsa
  • 80 grams of avocado
  • 24 oz of water


3:30PM --> Snack

7:30PM --> Dinner
  • cup of miso soup
  • 2 containers of Kani Salad


  • 175 grams of red wine
  • 1 tray of hibachi chicken and steak
  • 1 cup of mixed vegetables
  • 64 oz of water



Total Calories --> 3555
  • Protein --> 329g (39%) (Goal is 40%)
  • Carbs --> 253g (30%) (Goal is 30%)
  • Fat --> 119g (32%) (Goal is 30%)
  • Fiber --> 80.5g
Saturday (Cheat Day):

Note ... my cheat day is normally on Sundays. Due to personal obligations, I had to move it to Saturday. 

Note 2 ... my cheat day normally is on a training day. Because we did not train today, I did not eat as much as I normally do.

5:45 AM
  • 48 oz of water
  • 2 chocolate chip pancakes with Reese's Peanut Butter Cups
  • 3/4 cup of syrup


8:30AM --> Snack


11:00AM --> Brunch???
  • 48 oz of water
  • 1/4 of carton of chicken fried rice
  • 8 oz of green tea
  • Coach Mahoney's Sundae

2:00PM --> Lunch???
  • 2 slices of cheese pizza
  • 2 slices of "old fashion" pan pizza


4:00PM --> Snack
  • 1.5 cups of Snickers Ice Cream
  • 16 oz of green tea (need to feel somewhat healthy)
Eating right out of the carton at this point

7:00PM --> Dinner
  • 150g Seafood Cocktail

  • 80g of mozzarella and ricotta

  • 16 oz of chicken parm
  • 1 plate of linguine

For no good reason, this is coming up sideways. For good reason ... there is not much left on my plate
8:30PM --> Dessert
  • 1 pecan personal pie a la mode
Another sideways photo

  • 1 oreo cookie ice cream cake


Total Calories --> 8180
  • Protein --> 252g 
  • Carbs -->  886g 
  • Fat -->      348g 
  • Fiber -->   53g

16 comments:

Anonymous said...

Where can these items be found? Do you plan out meals and prepare them ahead of time? Like Sunday evening for the week or daily?

George Mahoney said...

The supplements can be found directly via the links I provided on the page.

The "real" food can be found at any local super-market. It doesn't necessary have to be the same make or brand ... just try to make sure it does not have too many preservatives.

As for planning ... that happens 1x per week. My wife and I go shopping and pick out every meal we want for the next 5-7 days.

The good thing is we essentially eat the same meals for breakfast and lunch each week.

The only variation is really in dinner.

Joker said...
This comment has been removed by a blog administrator.
A-bomb said...

Why do you take 6 scoops of Biotrust. Isn't it true that your body can only digest a certain amount of protein?

George Mahoney said...

There is definitely a limit to the amount of food your body can positively absorb.

This becomes event more evident with things like protein shakes, because they are in the liquid form (as opposed to something like steak which needs to be chewed).

For this reason, I make it a point to consume the 6 scoop protein shake very slowly. In some instances, it will take me over an hour.

To make it more practical, I add very little water to the shake ... making it almost a solid. This allows me to chew the protein and slow the intake of food.

The other nice part of the BioTrust protein blend is portions of the blend are time released (Like the casein). If it was 100% whey or if it contained more carbs, this would be a different story.

Joker said...
This comment has been removed by a blog administrator.
Anonymous said...

Do you love sauerkraut? Or does it have health benefits?

George Mahoney said...

I would not say I tolerate sauerkraut. I don't love it and I am pretty sure I don't even like it.

Why do I eat it?

Sauerkraut is a fermented food that helps increase the good bacteria (probiotics) in your intestines.

This good bacteria helps digestion, nutrient absorption, inflammation and the immune system.

Joker said...

Is true that if you don't use it you lose it, in terms of muscle?

D Calz said...

Thanks Coach

Anonymous said...

Coach what could you substitute for the sauerkraut and the salsa?

Joker said...

Coach, what could you substitute for the fireball on the rocks?

Anonymous said...

Sex on the beach. That drink suits you.

George Mahoney said...

In place of sauerkraut, I would recommend any cruciferous vegetable ... broccoli, cabbage, cauliflower, etc.

In place of salsa, I don't have too many good ideas.

Anonymous said...

Coach,

What about hummus? Sriracha?

George Mahoney said...

Hummus can absolutely be used, but in moderation.

I would never have more than 2 spoons.

I do not know too much about Sriracha, so I truly cannot comment on it.