Team3DMJ | Believe 2024 - Forging the Unlikely Pro Champion: Episode 7, Full Day of Eating @Team3DMJ | Uploaded March 2024 | Updated October 2024, 2 hours ago.
Hey 3DMJ'ers! Welcome to my 2024 vlog cataloguing my first offseason as a pro, where I document how I try to do the unlikely...become a top WNBF pro bodybuilder.
This 7th video is an example of a full day of eating. This is around 13 weeks into my 2024 offseason after my 2023 season ended Nov 19th at WNBF Worlds. My bodyweight was ~86kg at 6 foot, training 5 days per week, for 6-7 hours in total with a 9k average step count per day. I consume on average 200g of protein and 2600kcals at this stage which has been sufficient to put on some very lean gains.
Here are the specifics of what I ate on this day, with kcal range at breakfast showing variation due to preparation differences at various cafes (eg low fat milks vs soy, different fruit/sweetener in the porridge, and portion size), variation at dinner showing different dinner choices, and variation for the whole day showing the range where I land 95% of days:
8am
3/4c oats, 200ml soy milk, fruit/honey/sugar/nuts, 100g chinook/king salmon
700-800kcal, 35g protein
12pm
2 fruit & carrot, protein bar, Plantasy Protein+ 630kcal, 50g protein
Train 2pm
330pm
Protein & creatine 120kcal, 25g protein
7pm (600-900kcal, 30-60g protein)
2 farrahs low carb wraps,1 laughing cow, 10g Plant based topper, 1/2 bag Quorn, 1tbsp Yogurt, hot sauces, chilies, vinaigrette, Olive oil, 1/3 capsicum, 1/3 red onion, 20g spinach leaves, 1/3 large carrot, 8 baby tomatoes, 1tsp crushed garlic 650kcal, 40pro
10pm
500g Skyr 300kcal, 50g protein
Total: 2350-2750kcal, 190-220g protein
Further details as to how my diet changes day to day are in the video, enjoy!
**ALL VIDEO COURSES: 3dmjvault.com
**3DMJ COACHING: 3dmusclejourney.com/coaching
**HOW TO LIFT: 3dmjvault.com/courses/lifting-library
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA
Instagram: instagram.com/team3dmj
TikTok: tiktok.com/@team3dmj
Twitter: twitter.com/3dmusclejourney
Facebook: facebook.com/3DMUSCLEJOURNEY-160614584798
Hey 3DMJ'ers! Welcome to my 2024 vlog cataloguing my first offseason as a pro, where I document how I try to do the unlikely...become a top WNBF pro bodybuilder.
This 7th video is an example of a full day of eating. This is around 13 weeks into my 2024 offseason after my 2023 season ended Nov 19th at WNBF Worlds. My bodyweight was ~86kg at 6 foot, training 5 days per week, for 6-7 hours in total with a 9k average step count per day. I consume on average 200g of protein and 2600kcals at this stage which has been sufficient to put on some very lean gains.
Here are the specifics of what I ate on this day, with kcal range at breakfast showing variation due to preparation differences at various cafes (eg low fat milks vs soy, different fruit/sweetener in the porridge, and portion size), variation at dinner showing different dinner choices, and variation for the whole day showing the range where I land 95% of days:
8am
3/4c oats, 200ml soy milk, fruit/honey/sugar/nuts, 100g chinook/king salmon
700-800kcal, 35g protein
12pm
2 fruit & carrot, protein bar, Plantasy Protein+ 630kcal, 50g protein
Train 2pm
330pm
Protein & creatine 120kcal, 25g protein
7pm (600-900kcal, 30-60g protein)
2 farrahs low carb wraps,1 laughing cow, 10g Plant based topper, 1/2 bag Quorn, 1tbsp Yogurt, hot sauces, chilies, vinaigrette, Olive oil, 1/3 capsicum, 1/3 red onion, 20g spinach leaves, 1/3 large carrot, 8 baby tomatoes, 1tsp crushed garlic 650kcal, 40pro
10pm
500g Skyr 300kcal, 50g protein
Total: 2350-2750kcal, 190-220g protein
Further details as to how my diet changes day to day are in the video, enjoy!
**ALL VIDEO COURSES: 3dmjvault.com
**3DMJ COACHING: 3dmusclejourney.com/coaching
**HOW TO LIFT: 3dmjvault.com/courses/lifting-library
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA
Instagram: instagram.com/team3dmj
TikTok: tiktok.com/@team3dmj
Twitter: twitter.com/3dmusclejourney
Facebook: facebook.com/3DMUSCLEJOURNEY-160614584798
