WIAW: Focus on Protein

by Her Happy Balance on August 10, 2016

Hi, guys! Since I mentioned briefly in my last Life Currently post that I am trying to focus more on lifting, I thought it might be useful to share what is involved in a diet where the goal is to support a bodybuilding lifestyle. So here is a look at a day in the life with a little WIAW fun – this is a snapshot of this past Monday.

bodybuilding diet

4:30 am: Wake up and head to the gym for a little cardio before work.

Workout #1 – 25-30 mins. cardio // Run 1.5 mi. followed by 15 min. of the stairclimber

6:30 am: Get into work and heat up meal #1 – Two egg muffins with turkey pepperoni, bell peppers, a little sprinkle of Parmesan cheese and cracked black pepper.

Baked Eggs

9:30 am: Meal #2 – Three hardboiled eggs // One whole egg, two egg whites.

work snack

12:30 pm: Meal #3 – Ground turkey with garlic, sauteed onion, bell pepper, mushrooms, and cherry tomatoes with a side of steamed broccoli seasoned with cumin, turmeric, ground coriander, and curry powder.

Ground Turkey and Broccoli

1:30 pm: I peace out of work and start my commute going home. I am headed right to the gym from work to lift and enjoy a mango and orange pre-workout shake on the drive over. I alternate between all different types of pre-workout shakes, but I just picked up Pre Jym by Jim Stoppani and have been trying that out the last few workouts. The taste is really good, but because the scoop size is so big you have to dilute it down with a decent amount of water so it’s not too sweet.


Workout #2 – 90 minutes lifting // Leg Day!

3:45 pm: I try to take advantage of the post-lifting anabolic window and refuel my body with Meal #4 – Chocolate protein shake and a spoonful of creamy peanut butter. I use a bunch of different protein powders, but the one I am really liking right now is this one.

Pro7ien Synthesis

7:45 pm: Meal #5 – Grilled London broil, garlic mashed cauliflower, and a mixed greens salad topped with Bolthouse Farms Cilantro Avocado Yogurt Dressing (unpictured). I used this recipe for the mashed cauli, minus the extra butter.

bodybuilding dinner

8:15 pm: Sweet Snack – Two pumpkin and white bean protein balls. I actually tried to make pumpkin and white bean protein squares but the ingredients were too wet and the dough did not rise in the oven #BakingFail. So I just removed the batter, sprinkled in some old-fashioned oats, added a dab of peanut butter and rolled the dough into balls and froze them. They taste great, but they don’t look too pretty. And I ate plenty of the batter during the baking/salvaging process, too. I’ll share the recipe once it turns out correctly.

Protein Balls

And that’s a wrap! The main focus of my day is making sure I get enough protein to support my lean body mass so that I do not lose muscle as I push my body into a slight caloric deficit to cut fat. I shifted my macros to a 40-20-40 split of CHO-FAT-PRO to really drive the leaning out process. And I try to drink at least a gallon of water each day. I keep my S’well bottle with me at work, cart around a jug at the gym, and constantly refill my glass or sip on LaCroix at home. Whenever you up your protein it is good practice to increase your water intake, too. I am also trying to space my meals/snacks about 3-4 hours apart and eat 5-6x a day.

Thank you to Jenn for the link up & thanks to all of you guys for reading! If you have any high protein snacks you love, please feel free to leave them in the comments. I am always looking for new ideas!

Comments on this entry are closed.

Kate August 10, 2016 at 7:42 am

Yum, I love the looks of that dinner! I really need to try cooking london broil. It always looks so good!

Her Happy Balance August 10, 2016 at 8:35 am

I put it on the grill, but you can roast/broil it in the oven too. The key is to enjoy it medium rare because it becomes a bit too tough when cooked well. You’ve definitely got to try it!

Emily August 10, 2016 at 9:17 am

I love cottage cheese! 🙂 I also really love Greek yogurt with nuts as a high protein snack. You can even add protein powder to make it more high protein.

How is that pre-workout drink working? 🙂

Her Happy Balance August 10, 2016 at 9:50 am

I’m a big fan of making my own mix of unsalted nuts! Cottage cheese is delish, as is Greek yogurt. I’ve been pretty love dairy recently, but should consider factoring those snacks back in 🙂 And the pre-workout supp is so far so good! No digestive issues with it. It doesn’t have as much stim. as supps I’ve used in the past, but it’s nice that there is some science to back this one and no proprietary blend…everything in the shake is clearly stated and in the correct doses. I’m a fan, but it is a bit pricer than other supplements. I purchased it on sale and will probably buy it again.

Patricia @Sweet and Strong August 10, 2016 at 11:52 am

Yum, all your eats look so good! I too have been trying to incorporate more protein into my diet. I like have a Quest Bar with me when I’m on the go and enjoy a greek yogurt to satisfy my sweet tooth. I could also put a runny egg on almost any meal, the yolk almost acts like a little sauce.

Her Happy Balance August 11, 2016 at 6:47 am

YES to over-easy eggs! They are my jam. I also like the S’mores and Cookies and Cream Quest bars, hoping to trying the oatmeal chocolate chip one soon, too!

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