• Casey Zander

What I Eat in a Day


How I start my meals each day depends on what time I ended my last meal from the night before. I always try my best to adhere to a 16 hour fast to allow my calorie reset to fully go into the next day. Plus there is many benefits to giving the digestive system a break from all food from periods of time to time.

Here is my structure. *Ends meal at 7pm the night before.

- Fast forward 16 hours

- 8 a.m. to 11 a.m. Black coffee all morning

11 a.m. First meal- typically fat and protein mix. Little to no carbs at this meal. example would be 6 eggs, 1/4 cup cheese, ground turkey, with spinach and avocado all in a omelet.

12:30 p.m. Shake. 2 scoops whey and some peanut butter. still minimal carbs.

3 p.m.- Big meal, usually a half lb of some type of meat with cheese, lots of mixed vegetables and some complex carbs like brown rice.

6:30 pm- High fat meat such as bacon, steak, or sausage typically with red bell peppers and asparagus. May include more complex carbs such as oatmeal or brown rice depending on how my energy levels are. I cook all veggies in coconut oil.

7 p.m.- One scoop whey.

As you can see I prioritize my fat and protein intake far over carbs. I Feel that carbs are very toxic for the blood glucose levels. I try to keep my insulin at a minimum all day. THIS IS NOT THE BEST DIET TO GAIN MUSCLE! Insulin is a very anabolic hormone which cues for growth of all cells including muscle. However at this point in my fitness career, adding more muscle mass is not a priority for me. I focus on overall body health.



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