A lot of clients ask how I handle food on the go. I leave my house every day around 7 AM and don’t return until after 8 PM most days of the week. Even though I am always on the go I want to stay on track. If I plan on being successful with performance, mental clarity and body composition then having the right nutrition with me needs to be a priority.
I preach meal prep and it is the habitual tool that creates consistency and focus in my life. Many days of the week I eat the same things during the day and then mix it up for my last meal of the day. Once I get home, I know that I have one more meal after my workout or late night in the office. I save about 22g of fat and 50g of carbs so I have the flexibility to eat or even possibily have a scotch.
I typically also practice intermittent fasting. I do this so I can stack as many calories as I can until after lunch. I lift in the evenings, by stacking or saving my food until after lunch this allows me to have the most energy for my lift.
My current macro split for the entire day it is 180g carbohydrates, 55g fats and 170g protein. Below is the food I take with me to work.
My feeding schedule:
- 7 AM coffee with coconut milk
- 1c 3f 0p
- 8 AM Four Sigmatic mushroom coffee
- 4c 1f 0p
- 9 AM – 12 PM Organifi Red and Green
- 9c 0f 2p
- 12 PM fajita salad with, turkey taco meat, black beans and a mini avocado
- 55c 13f 52p
- 2 PM steamed broccoli with venison and black beans
- 28c 2f 34p
- 4 PM pre-workout snack, strawberries with chicken breast
- 18c 2f 28p
- 6:30 PM or after workout: sautéed vegetables with ground turkey and red sauce
- 15c 10f 28p
- 8 PM last meal of the day: a cherry smoothie with chocolate protein and sunflower butter
- 51c 19f 26p
I make all of this food on Sunday and have the containers ready to go in the refrigerator or freezer. In the morning, all I have to do is load containers into my cooler and then head off to work. If you’re curious of how I manage all of my protein follow this link to the Meal Prep Meat Production post.
At the end of each day before I go to bed I track the next day’s macronutrient plan in MyFitnessPal. I do not track the last meal of the day because I like the flexibility of doing something sporadic during the day or being creative when I get home from the gym. I save 20g of fat and 60g of fat and 30g of protein for my last meal. This way if I want some chicken and a glass of scotch I can.
Want to see exactly what im eating? Follow me at UserName: RMBiagioli at
And So It Is.