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By request: an examination of my current diet.

Tuesday, November 13, 2012 by  
Filed under Daily Blog


There’s been some interest from JSF members in what my current maintenance diet looks like. Because I don’t track my diet when I’m maintaining, even I only had a general sense of what my actual daily caloric intake and macro-nutrient breakdown is. This morning I decided to enter my planned meals for the day into JSF BodyShop™ in order to see how close my estimates are to reality. Turns out I was pretty darn close!

Before I dive into my current diet, I’d like to share a few words about food logging, why it can be a very useful tool and also why it can be a bad idea…

First of all, I do believe that carefully tracking one’s diet and macros certainly has its place. When cutting body fat often the devil is in the details–particularly as one becomes very lean. Knowing exactly what you’re consuming makes adjustments much easier and more precise as you make progress.

That said, meticulously logging your food intake on a daily basis is time consuming and can often be a real pain. Like I said above, sometimes it’s a necessary part of leaning out, but it’s not very practical for people who are maintaining and living their busy lives.

I logged my diet year-round for a long, long time and it became something I dreaded. Even worse, those food logs became a crutch. Once I tried axing the food logs and maintaining “blind”, I struggled. It took a lot of practice before I was able to effectively maintain without those logs.

So, my advice is to remember that food logs can be a very useful tool, but don’t become too reliant on them.

Here’s today’s diet.

Meal #1
12 ounces egg whites
12 ounces red potatoes
3 Tablespoons natural peanut butter
1 banana

806.4 calories: 25.5g/82.2g/55.3g (F/C/P)


Meal #2
8 ounces grilled chicken breast
1 Tablespoon Sriracha
1 cup brown rice
2 cups salad greens w/ tomatoes, green onions, etc.
1 Tablespoon olive oil

647.5 calories: 18.2g/48.6g/60.3g (F/C/P)


Meal #3
4 ounces mini pretzels
1/2 cup raisins
1 ounce dry roasted almonds

826 calories: 15.3g/156.9g/20.5g (F/C/P)


Meal #4
Asian stir fry w/ veggies, almonds and chicken
1 cup brown rice

827.1 calories: 33.7g/55g/67.2g (F/C/P)


Meal #5 (30 minute before bed)
2 scoops Nitrean protein powder
2 tablespoons natural peanut butter
(I blend this into a smoothy with 15 ounces water and 8 ice cubes)

420 calories: 18g/9g/55g (F/C/P)


Calories: 3,527
Fat: 110.7g (29%)
Carbs: 351.7g (41%)
Protein: 258.3g (30%)


Along with the above I’ll consume about 1.2 – 1.5 gallons of water. I also will probably have some form of electrolyte replacement supplement while I’m training (Sport Beans, Hammer Gel, Hammer HEED, etc) and perhaps a Clif Bar if I feel I need it. So add a few hundred more calories, mostly carbs.

So, with the supplements, that puts me pretty close to 4,000 calories, which is pretty much exactly what I intuited without really knowing.

Oh, and if the mini-pretzels I am going to eat as part of Meal #3 seem out of place amongst all those unprocessed natural foods, well I suppose they are. Little “treats” like that are one of the fringe benefits of eating a very clean diet and biking every day. 🙂

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