Bro Diet Basics, Part 7 – Forest Sample Day of Eating

People always ask me – “but what do YOU eat every day?”

Here’s the thing: if you’re reading this article, chances are your goals are different than mine, lol!

But I’ll do it, to give you some ideas, and so that you can come up with a starting point for yourself.

Right now I’m trying to slowly gain muscle, without putting on fat.

I weigh about 237 right now, and I am probably currently around 12-13% bodyfat. I train daily for 45-60 minutes, plus have a decent amount of activity during the day (average around 10-12k steps). I want to stay around here so that when I shift gears and go to fat loss mode in a couple of months, I’m not too out of shape.

See previous articles in this Bro Diet series for calculations, but here are my current daily targets:

3200 calories
325 grams carbs
243 grams protein
108 grams fat

My maintainance calories – accourding to my Garmin watch, which I wear all the time, and I think is fairly accurate – are about 2900.

So the goal is to be in a small 300 calorie surplus right now, to hopefully add a couple / few pounds of muscle over the next couple of months.

In the later summer / fall, I have some other events / goals to train for, so will shift gears to a fat loss / cutting phase.

Here is a literal day of eating from my food log last week:



1 cup oatmeal (measured dry)
1/4 cup 1% milk
1/8 cup raisins
1 tbsp peanut butter
1 whole egg
2 egg whites


protein bar (think thin)


1.5 cup rice (measured cooked)
5 oz ground turkey


5 oz tuna
3 pieces whole wheat bread
1 tsp low fat mayo
1 tsp relish
1 small tomato
1 oz lettuce


6 oz plain Greek yogurt
15 almonds
1 banana


5 oz lean beef

2 air-fried potatoes
large salad with 1 tbsp olive-oil based dressing


1 scoop protein powder mixed with water and ice

+WATER INTAKE GOAL = 15 8-oz glasses daily


There you have my current daily diet. Hopefully it gives you a some ideas, so that you can figure out a starting point to work with for yourself.

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here:

’till next time! –

-Forest and the FVT Team

Leave a Reply

Your email address will not be published. Required fields are marked *