Here is a full day of eating on the final push of my 12 week cut on the RP diet:
TRAINING DAY - MORNING TRAINING
Oats with Whey Protein Powder and a Coffee
During my workout I have an instant carb replacement drink and straight after I have a protein shake.
This is also part of my Post workout meal when I get home from the gym :)
A couple of hours after my training I have a Post Post Meal - this is chicken breasts, spinach, kumara (sweet potato) all cooked with no fat (this is only in the last few weeks of this nutrition plan usually I eat a lot of fat!!).
Most often my dinner will look something like this. I mash peas into my potato as at the moment I am eating very little fat and this makes them taste creamy. I either eat a stirfry beef or a flat iron steak. We are very lucky in NZ to only have grass fed beef - yum!
This is my final meal on a training day which I eat just before bed. I either have casein powder mixed with water and some fruit, or greek yoghurt and some fruit.
I eat this for breakfast everyday I am not training which is 3x per week! At the moment I am limiting fat so I am the laughing stock of my gym for this by the way - I am whisking 1 whole egg, splitting it in half and putting the other half in the fridge for the next non-training day haha. Then I dry fry half an onion, add 220ml egg whites to the half egg and cook! I top it with a little hot sauce as egg whites are kinda bland. Also a coffee and an English Muffin - YUM!
This is my mid-morning meal - in it is a cup of non-fat milk, whey protein, peanut butter and some frozen fruit.
Lunch! Same as on a training day but with less kumara and and an apple!
Dinner can look like this - substantial and delicious - steak, mashed potato and lots of green vege....or when I am craving something like a burger I can make....
something like this which while satisfying a craving does not actually fill me up like vegetables do
Lastly my usual bedtime meal - the amount of fruit can vary depending on how many more carbs I need for the day...
Notice in a lot of these photos there is a kitchen scale - everything I eat has been carefully planned and measured to meet my macros for the day...
My diet is pretty boring as this is what I eat most days but the results are fat loss, muscle gain/preservation, fuel for my training and eating a decent amount of food each day!
So if you actually got to the end of this I congratulate you! Have a