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A Full Day of Eating

December 18, 2017

One of the most common questions I get is "What do you eat?"  This post will showcase one entire day of eating from the time I woke up to bedtime.


Before jumping into each meal, some important notes:

- I am 6'2" and 212lbs

- I follow Renaissance Periodization

- I am currently massing (trying to aid muscle building through a surplus of calories)

- Currently on "Mass 3"

- This day was considered "Light" training



Meal 1


6oz Protein / 30g Fat / 0 Carbs


5 eggs + 1 slice cheese + 2oz steak


I also take my vitamins in the morning, which is Puori fish oil, Puori Vitamin D, and I wash it down with a serving of greens.  In the crush everything mug is a delicious cup of black coffee.



Meal 2


6oz Protein / 30g Fat / 35g Carbs


2 Fage Total yogurts + 1/2 cup Granola


Missing from this meal are veggies.  Whoops.



Meal 3

 6oz Protein / 15g Fat / 85 Carbs


5oz chicken + 1 cup brussel sprouts + 1 cup butternut squash (maybe a little more) + 1 apple + 1 perfect bar (about 12g protein, 18g fat, and 25g carbs per bar)



** Workout **



Meal 4


35g protein / 25g carbs



Meal 5


6oz protein / 15g fat / 100g carbs


6oz chicken + 1 packet of single serve guacamole + 2.5 cups of rice + 1 cup brussel sprouts



Meal 6


35g casein protein / 30g fat / 85 carbs


1.5 scoops of Ascent casein + 1 serving cashews + 1 packet of Justins Almond Butter + 1 banana + 1 cup of granola




- Yes, its a lot of food!

- But you know what I always say ... "Feed the machine"

- 90% or more compliance with RP template this day

- Granola is a mediocre carbohydrate choice, but its what I had available this day #honest

- I will get more into the massing aspect in another blog, but I average 1lb gain per week.  

- All my lifts have gone up

- RP does not talk about calories, but I would estimate its around 3300+


If you are interested in learning about nutrition (does not have to be RP) contact our nutrition Coach Denise at or visit the link below



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