Many people want to know what I eat?? Since my goals are currently to add lean muscle which is going to accompany some increased body fat, as well, my caloric intake is higher than if I were preparing for a contest & losing body fat. Here is a typical day that I journaled on

Trader Joe’s dark roast Pajaro or Sumatra Coffee + 1 T half & half
2 cage-free, organic eggs
1/2 cup egg whites
2 pieces of Ezekiel bread with Earth Balance spread & 1 T Trader Joe’s organic reduced sugar preserves

or Egg white Oatmeal pancake with 3/4 c oats + 1 cup egg whites + cinnamon (mix together & cook in a non-stick skillet sprayed with cooking oil & covered on low-medium heat) Top with 2 oz applesauce + 1 T fruit spread

Multigrain Slim Sandwich Bread
2 oz uncured pastrami – no nitrates
4 oz turkey breast – no nitrates
1 organic apple
1 mini Mounds bar (Yummy!)

Protein shake (2 scoops Vegan Max or Paleo + water + ice)
1 cup brown rice + cinnamon + 2 T raisins + 1/2 cup unsweetened almond milk + stevia

6 oz chicken breast or Lean beef
1 cup kale +1 cup romaine + multi-colored peppers + 2 oz chopped carrot + 1 T Goddess dressing + 1 T balsamic vinegar
1 small organic Yukon gold potato or sweet potato

2 scoops Paleo protein or Lifetime Fitness Vegan Max protein + 6 oz unsweetened almond milk +
Banana + creatine + glutamine & ice

Juice Plus Whole Food Nutrition bar or Larabar

Post-workout drinks:
2 scoops Dark Matter

1/2 cup cottage cheese before bed

The above will provide about 200 grams protein & 2300 calories

If you would like customized programming, please contact me at or
888-999-6939.  God Bless Ya! Love TL