I put my focus on protein because my goal is to gain or maintain as much muscle as possible while dropping bodyfat and weight. To accomplish this, I don’t eat typical breakfast foods like cereal, juice, etc. Instead, I always start my day with a piece of meat, plus vegetables and lots of healthy fats. Beginning my day with a measurable amount of protein gives me a good start toward hitting my protein goal. Choosing to consume most of my fat early, and then consuming my carbs as the day goes on, helps me unwind toward the end of the day.
Eric Humes
Owner/Head Performance Coach at Lift-STL
What I Eat in a Day
Protein | 45%
Carbohydrates | 25%
Fats | 35%
5:00 am | Wake Up | 50 Calories, 1g Carbs, 1g Fat | Black Coffee + Tablespoon of Heavy Cream
7:00 am | Breakfast | 533 Calories, 42g Protein, 17g Carbs, 33g Fat | Grass Fed Beef Burger with Fontina Cheese & Garlic Roasted Pistachio Broccoli
10:00 am | Snack | 511 Calories, 25g Protein, 24g Carbs, 35g Fat | Protein Snack Pack w/ wild Caught Salmon Salad Almonds and Almond Flour Crackers
1:00 pm | Post Workout | 200 Calories, 50g Protein | 2 scoops of Vanilla Whey Protein
4:00 pm | Lunch | 535 Calories, 68g Protein, 14g Carbs, 23g Fat | Homestyle Chicken Tenders with cheesy cheddar mashed cauliflower, organic corn and gravy | Extra Protein
7:00 pm | Dinner | 447 Calories, 58g Protein, 47g Carbs, 3g Fat | Stir Fried Asian- Glazed Wild Caught Shrimp with Jasmine Rice and Veggies | Extra Protein
8:00 pm | Evening | 12 ounces of Water + Brush my teeth so I don’t eat anymore
The only two things I focus on are getting a minimum of 217 grams of protein (217 lbs. is my current body weight)-and keeping my intake to 2500 calories or less. I’m currently in a fat loss phase, trying to lose 1-2 lbs. a week. (I found my calorie goal by taking my bodyweight and multiplying it by 12.) In the past year I’ve gone from 246 lbs. to 217 lbs. while still putting on some muscle! I prioritize how I get my protein, and then let the carbs and fats fill in without going over 2500 calories a day. If I only get 2000-2200 calories while still hitting my protein goal, that’s just fine with me.
I don’t like cooking, so I chose a meal service like Metabolic Meals. This helps me get protein from a variety of meat sources and a wide range of vegetables, too. I do better when I avoid fast digesting carbohydrates–not because I’m afraid of carbs, but because I’ll overeat once I start. It triggers a response that leads me to emptying the cookie jar!
Want to design your own day? Check out the menu for ready-made meals, signature sides, premium proteins and desserts.
Get in touch with Eric
- Instagram: @lift_STL
- Tik Tok: @lift_STL
- Facebook: Lift St Louis
