Jesse, can you tell us what your diet is like?

[Bryan Durel]

Does it stay consistant throughout the year, or does it change around contest time. Also, what is your secret to staying lean?

-Bryan

[Jesse Marunde]

ya my diet is really consistance when I'm home. On the road I try to stay away from sweets and fast food. it's expensive to eat at steak houses alot when I'm on the road, but I usually try to. I always bring alot of RTD's, triskets, dried fruit and beef jerky for snacking on the plane etc.

At home I eat 2-3 pounds of grassland beef via 3 sittings, 1 pound of vital choice fish, 3 muscle milk shakes with 1 cup of egg whites. one gallon whole milk. green veggies and a potato, yam or brown rice with all meat meals. pretty simple. I try to stay stuffed all day.

Jesse

[Jamie McEwan]

Hope you don't mind if I step in here, guys, but I was wondering what kinds of foods you eat during a contest? Thanks Jesse.

[D.J. Satterfield]

Myself, I eat Peanut Butter and Jelly sandwiches, apples & bananas. Keeps me going without a heavy feeling. Alot of water, gatorade, etc.

[Bryan Durel]

ya my diet is really consistance when I'm home. On the road I try to stay away from sweets and fast food. it's expensive to eat at steak houses alot when I'm on the road, but I usually try to. I always bring alot of RTD's, triskets, dried fruit and beef jerky for snacking on the plane etc.

At home I eat 2-3 pounds of grassland beef via 3 sittings, 1 pound of vital choice fish, 3 muscle milk shakes with 1 cup of egg whites. one gallon whole milk. green veggies and a potato, yam or brown rice with all meat meals. pretty simple. I try to stay stuffed all day.

Jesse

Do you know around how many calories that is? Do you have any advice for staying lean? Thanks!

[MarshallWhite]

during a contest I've found that honey and oatmeal seem to do the trick for me.

[Jesse Marunde]

I usually don't eat during contests. If I do, it's usually whatever sounds good. power gel, bananas, fruit etc.

For staying lean, eat grassland beef, vital choice seafood, egg whites, muscle milk, and train hard. avoid suger. simple deal.

Jesse

[Mike Yuen]

1 gallon of whole milk..are you serious??
i drink half a gallon of fat free..and it is filling for me already...very filling.

Just wondering...do you cook your meals everyday? or do you cook them all in one day for a couple of days ahead?

[Chris McNatt]

I'd suggest planning ahead on meals. I usually cook up multiple pieces of chicken ahead of time so I am able to come home and eat right away without having to wait to cook. Having your chicken or whatever already prepared will help you avoid eating a quick easy cheat meal.

The calories jesse needs is a lot different than what you need, unless you're a 300+lber.

Oatmeal is a good meal to either bulk or cut. Cook it with milk for added calories, cook it with water when you want to cut calories.

[Jamie McEwan]

In the morning lately I've been having granola and skim milk instead of oatmeal, just because it's so hot here. Good substitute, really.

Thanks for the reply, Jesse. I need to get down to lightweight so I can be competitive against Jamie T next year! ;)

[Mike Yuen]

how many calories does he eat? 8000?

i eat about 5000 at 5ft 1-3...now weighing in at 156-157 :F:

[Chris McNatt]

I wouldnt doubt if he ate that much or even more.

I believe Kevin Nee mentioned that he was eating about 7000 calories a day on TV, and he was like 245 trying to gain weight. Jesse is 70 lbs heavier than Kevin, so think how much more he'd need to gain.


You eat 5000? What does a sample of your diet look like? I need some more ideas on how to boost calories

[Patrick McGuffin]

how many calories does he eat? 8000?

i eat about 5000 at 5ft 1-3...now weighing in at 156-157 :F:

i weigh about 65lbs more than you and and have a hard time getting 3000 calories!!! how do you people afford it!! :eek:

[Mike Yuen]

unfortunately because of fast metabolism....it is so hard to gain..and require 4000+ at least to gain.

My diet isn't as much as before...as it is summer time...so no school...so i increase my sleep and less time in the gym...and means a bit less food.

but i eat from 10 eggs a day, half a gallon of fat free milk, lots of rice, oatmeal, 2-3 protein shakes, rice cakes, Bananas...

And i have been bulking for a little over a year now...and still gaining until probably i hit 175lb. I can feel me being "fat" but at the same time big in muscles and power..

In some sense..i kind of look like Jesse :IMHO:
hahahhajaajahaha except i can't lift so much damn weight :F:

[Patrick McGuffin]

like a mini-jesse??? i dont think i could afford a fast matabolism :D

[Mike Yuen]

and i forgot to mention...at least 1lb of sirloin tip or top round beef per day with my rice meals.. 8oz serv.

which i am eating right now as i am typing this.

and a tbsp of flax oil

[Jesse Marunde]

Callie does my diet planning, and is also my master chef. Before you go thinking I'm spoiled, I dare you to ask her to put you on the size up program. She's brutal man... "Don't be a wimp! Eat it all." Is her moto... Sometimes my eyes are watering and I can barely breath because I'm so stuffed.

I/we cook several times a day. Eating 3 lbs of meat a day fills up the grill quick, so I usually only cook at most one day in advance. I prefer fresh food.

yes it's hard work, but humans have been doing it for ever, so I can to.

Jesse

[Bryan Durel]

Callie does my diet planning, and is also my master chef. Before you go thinking I'm spoiled, I dare you to ask her to put you on the size up program. She's brutal man... "Don't be a wimp! Eat it all." Is her moto... Sometimes my eyes are watering and I can barely breath because I'm so stuffed.

I/we cook several times a day. Eating 3 lbs of meat a day fills up the grill quick, so I usually only cook at most one day in advance. I prefer fresh food.

yes it's hard work, but humans have been doing it for ever, so I can to.

Jesse

Jesse, I cut the simple, high gi carbs, and fast food and my diet recently, and have upped my meat consumption (around 2.5 lbs of meat or fish per day), and four servings of low gi, complex carbs, yet I have been losing weight (or maybe bloat and fat?). But I have been making strength gains and PRs.

Is this normal? Am I just losing the excess fat that simple carbs put on, or were they neccesary part of my diet?

[Jesse Marunde]

sure it's normal. clean food is rocket fuel to the athletic body. you are eating to support your muscular system not your fat stores. everyone reacts different to diet changes. some people gain muscle right off then lose fat, others lose a bunch of fat then gain the muscle or some where inbetween.


All I know is that grassfed meat, fresh fish, loads of veggies and quality complex increase performance in 100% of people that I've witnessed make the change. the best performance enhancing combo around.

Jesse

[Cassidy Drake]

Man I tell you what, move overseas and you will be begging to have those meats and veggies available to you. My performance has taken a slight decline since moving here and not having it available. I can't wait to move back for organic veggies, free range chicken and grass fed meat.

[Mac Smith]

Is it true that you should drink a gallon of water a day? Is that something you do, Jesse since you drink a gallon of milk a day as well. Or should you just drink a least a gallon of fluids a day(juices, milk, water, etc., not beer or alcohol)?

[Cassidy Drake]

Everyone should drink a gallon of water per day. Juices etc do not count. It is intended to be water.

[Chris McNatt]

Is it true that you should drink a gallon of water a day? Is that something you do, Jesse since you drink a gallon of milk a day as well. Or should you just drink a least a gallon of fluids a day(juices, milk, water, etc., not beer or alcohol)?


good question,

I wonder how much 1 gallon of milk satisfies your water content.

Mac, Just eat a lot of watermelon !! Yummy

I drink a bunch of water at the gym, a trip to the drinking fountain between each set...

[Cassidy Drake]

Water is water you guys. if there are things added to it, like kool aid, or juice or whatever. Then it no longer counts as water.

[Chris McNatt]

Water is water you guys. if there are things added to it, like kool aid, or juice or whatever. Then it no longer counts as water.


So what is the difference from water mixed with kool-aid than just water? Does the kool-aid counter the positive effects of the water? Doesn't seem like it would matter as long as the water content is there.

[Mike Yuen]

i know a bodybuilding friend of mine makes iced tea to replace some of his water during his contest.

[Chris Lee]

milk, iced tea, and most other fluids actually can replace water in your diet. of course, they never should entirely replace water, as drinking pure water has many benefits, but other fluids still have the hydrating properties that water does. for instance, gatorade is actually a great alternative during excersise as it replenishes glycogen stores, and electrolytes, through its sugars, sodium, and potassium. if you're drinking a full gallon of milk a day, probably 3-4 cups of water is easily sufficient.

bryan durel, you might consider eating more complex carbs per day. the amount of protein your taking in is great, but you have to realize, that a diet dominated in protein and not proportionate in carbs/fats, will make your body convert any unused protein into glucose. the thermic values of protein are higher than those of carbs, which means your body will burn more calories turning protein into glucose than turning carbs into glucose. a simple solution could be to add a half cup or quarter cup of ground oatmeal to each of your protein shakes. also try throwing in a tablespoon or 2 of olive or flax oil to each shake. just some ideas.

[Jesse Marunde]

Chris, you are destined to be a fitness proffessional bro!

I drink one gallon of milk, 32 ounces of cytomax during training, and up tp 1.5 gallons of water depending on outside temp and activity. I sweat pretty much 24 hours a day haha.

Jesse

[Jonathan Mills]

How many trips to the toilet in a typical day?

[Jesse Marunde]

you seriously want to know that? I just pee my pants...

Jesse

[SBaier]

As a member of this board, I can say with confidence that most of us DO NOT want to know this information! If Jonathan's next question pertains to frequency of waxing your personal little Fingal's finger ;), I say ban him! :D

[Patrick McGuffin]

As a member of this board, I can say with confidence that most of us DO NOT want to know this information! If Jonathan's next question pertains to frequency of waxing your personal little Fingal's finger ;), I say ban him! :D

wow that is a unique way of stating it :BB:

[Jonathan Mills]

Chill guys I was just kidding!

That is a ridiculous amount of fluid intake (and food!) though.

Do you take anything to increase your appetite Jesse (this one is serious!)?

Thanks

[MarshallWhite]

you seriously want to know that? I just pee my pants...

Jesse

AAAAAAAAAAAAAAAAAAAAAAHAHAHAHAHAHAHAHAHAHAHAHAHAHA !!!!!!! Jesse wins the award for funniest thing said on this board as of yet!!!! I'm peein my pants laughing.

[Josh Thigpen]

AAAAAAAAAAAAAAAAAAAAAAHAHAHAHAHAHAHAHAHAHAHAHAHAHA !!!!!!! Jesse wins the award for funniest thing said on this board as of yet!!!! I'm peein my pants laughing.

Wow, was it really that funny Marshall? haha, anyways I got your wedding invitation and I have to say that I am honored to be invited to the worlds strongest morticians wedding, and am happy to see that we are still bff!

[MarshallWhite]

Wow, was it really that funny Marshall? haha, anyways I got your wedding invitation and I have to say that I am honored to be invited to the worlds strongest morticians wedding, and am happy to see that we are still bff!

i found it really funny, but then again when is peeing your pants not funny? Im glad you are coming to the wedding I will save a dance for you! And we are BFFE not just bff! Hey, you should get on Dione and help Cook getting that Southwest Strongman Show rolling, either way if it doesnt happen I will be down to train with ya'll anyways, Im so excited about 95 degree weather I've missed that the most (sarcasm).
Almost forgot to tell you, congratulations!!!
Love till the end of time
Marshall

[Josh Thigpen]

Try 105 degree weather, ahhh good times, good times.

[MarshallWhite]

sweeeet I am excited about that!! how is the training going by the way?

[Josh Thigpen]

Hey thanks for the congrats by the way, and the training is going great. But you know how it is, at the unit I still suck. When Roger found out that I qualified for worlds I got no congrats, first thing out of his mouth, you had better show up to train at the unit on saturday. haha I love it.

[DaneGarreau]

We should of sent Josh home with the barbie on the saturday I was there. He took like 5 seconds to set up for a 500 pound yoke in the medley. :LOL:

[Josh Thigpen]

Dane do I really need to bring it up? I mean talk about a taking home the barbie, don't I recall you stopping and taking a sip of water during your medley? haha now anything else youd like to say? :M:

[DaneGarreau]

Lol, right after I typed that post knew you would bring that up.

Lets call it a draw,lol.

[Mike Yuen]

i can honestly tell you that i go to the bathroom alot...maybe too much..

and everytime i have to take care of my business it isn't too pretty. :eek:

I also feel bloated too. I'm thinking of adjusting my diet a bit....lessen the milk to maybe 3 cups per day instead of half a gallon. And lessen the bananas to 1 per day. It might be because of the sugar ....
I'll replace that with more complex carbs and see how i feel.

[MarshallWhite]

Dane do I really need to bring it up? I mean talk about a taking home the barbie, don't I recall you stopping and taking a sip of water during your medley? haha now anything else youd like to say? :M:

Lets settle this by saying that I am the most hardcore thing to ever come out of the unit! If you guys want to buy me a t-shirt that says so that is cool, I mean not everyone can have their hands in their pants AND do strongman at the same time.

Josh- apparently no respect will ever be given by the old man, his tombstone will read "Is that all your gonna lift?"

Dane-you should know that no matter what you do it will not be good enough for the unit, even if you had a perfect medley, Josh or Travis would have said "Yeah but didnt you sweat, during the medley?" hahahahahahahahaha

Now thats good motivation!

[Jesse Marunde]

i can honestly tell you that i go to the bathroom alot...maybe too much..


dude, thank you for being honest. Bathroom visitation frequency is a subject often fraught with fraudulent claims, deceitful declarations and yes, outright lies! IT is good to know that there are those brave souls like yourself who strive to bring us curious forum members honest and truthful facts regarding standard bodily excretion.

:M:

[Mike Yuen]

I believe i excrete about 12 cups of liquid a day and couple ounces of other material throughout the day :IMHO: :T:

[JEFF VANCO]

Jesse I took your advice and totally cleaned up my diet the last 5 weeks and the difference is amazing. My training is much better - I feel jet propelled. No sugars, no saturated fats, carbs are from the ground (oats and yams, spuds) I just eat a clean farm boys diet now.

Next up I'm taking your advice to stop waiting and enter contests.

Thanks man,

Biglog

[Mike Yuen]

if that is true i wish i could afford good grass land beef ...

with me having fast metabolism that would mean alot of food...and i don't think i have the money to support that..

i can only stick to regular eggs, beef, a ff milk ...which aren't organic or grass fed

sucks but i have to deal with it..

[Patrick McGuffin]

you and me both , exept right now the only protien in my house is soup bone and canned tuna, not enough for a strongman :disgust:

[Patrick McGuffin]

nevermind, only tuna :( need to go shopping most definately

[Jesse Marunde]

Jeff, that's killer bro! The good thing about eating clean is that it works 100% of the time for 100% of people.


Pat and Mike, I want to challenge you two to quit whining and making excuses about why you can't succede and make it happen. I say this with total respect and empathy. I've been right where you are. In fact, I wasted years making excuses about being a ectomorph, having a high metabolism yadda yadda... I didn't start making gains untill I took control of my life. All it would take to have more than enough good food on hand is one hour of work per day. Come on Pat, tell me you can't mow one single lawn every day just so you can be a freak too? All I'm saying is, be empowered! take command! grab your dreams by the horns and make em happen! you can do it! stop with the excuses and brag about progress instead!

yours in strength,

Jesse

[Mike Yuen]

ahahaha....don't get me wrong jesse ...i haven' complained about eating big and gaining weight.

I used to be a regular kid who just stay at home and play video games all the time and at a little 95lb. I go on a scale from time to time and wonder why i always stay the same. I always thought as i get older my weight would get higher cause i would get bigger.

Then i came into bodybuilding/powerlifting and in a little over a year i am now at 157lb or so and going for that 175lb goal.

I've been eating alot ....sometimes to the point of throwing up....and i always hold it down. But looking at what you eat in a day i was amazed that i really didn't eat THAT much compared to you. :F: :BB:

[Patrick McGuffin]

that was similar to the conclusion i came up with exept not mowing lawns, probably going to go job hunting this weekend after i am done with an interview with a collage i am applying(sp?) to. that and i only need to attend half of my senoir year so i can start working more than 4 hrs(legal limit for students in oregon(wtf) a day around feb/mar and start saving for collage too :D

[Cassidy Drake]

Apply at a grocery store, then there is no excuse for not having good food around :IMHO:

[Clint Darden]

Since moving to Cyprus a year ago I've had no other choice but good, healthy, fresh, and quality foods to eat. I have lost weight on the scale but I look better and I'm a lot stronger than I was a year ago. When I was in the US recently...everyone kept guessing me A LOT heavier than I actually was.

Clint

[CharlesDMickey]

Hey Clint!

Sounds like your girl (Nephi (sp) right?) is feeding you well. You must be lean and mean. .

Glad things are going good for you. I under stand the European competitions is very strong. You should keep us posted on your contests.

Mick

[Clint Darden]

Hey Clint!

Sounds like your girl (Nephi (sp) right?) is feeding you well. You must be lean and mean. .

Glad things are going good for you. I under stand the European competitions is very strong. You should keep us posted on your contests.

Mick

Yeah...Nefi and her family keep me well fed:) Everyone here just buys fresh food daily (which isn't a big deal since the butcher shop and the market are both across the street).

I drink about 2 Liters of fresh whole milk a day, lots of oats (few cups pre training), 2-3 pounds meat (ground pork, chicken, various fish, various other pork stuff) a day, and lots of rice, potatoes, corn, etc...with veggies and fruit (all depends on the season). There are a lot of foods that just can't be gotten here (like brown rice).

I competed in Poland (Feb) and Serbia (May) but was pretty injured in May. Still working on some shows for later this year.

Here is a pic of me warming up (not exactly a max weight...lol) but I was about 275 or so here. Hit a 335 12" log while I was in too...HUGE PR FOR ME!!!!

http://www.clintdarden.com/pics/Lifting%20Pics/July%202005/07-17-05/03.jpg

Clint

[Mike Yuen]

You're Huge!!

[Dan Harrison]

Excellent nutritional advice, Jesse.

But the next person that says "veggies" is getting punched in the mouth. They're called VEGETABLES. Veggies is something some girly homo would say. And we don't have any girly homos here!

[Josh Thigpen]

I like veggies.

[Jesse Marunde]

ya me too ;)

[TEXAS STONEMAN]

I'm all about the veggies

[CharlesDMickey]

Here is a pic of me warming up (not exactly a max weight...lol) but I was about 275 or so here. Hit a 335 12" log while I was in too...HUGE PR FOR ME!!!!

http://www.clintdarden.com/pics/Lifting%20Pics/July%202005/07-17-05/03.jpg

Clint

Looking strong! Nice work!

I still credit you for teaching me how to flip a tire one evening in KY. Thanks!

Good luck in your next contest!

----------------------------------

Oh,,,,I love VEGGIES!

[kara]

damn clint you're stacked :eek:

[kara]

I'm all about the veggies

then i will make the produce section my second home :xo:

[Clint Darden]

Looking strong! Nice work!

I still credit you for teaching me how to flip a tire one evening in KY. Thanks!

Good luck in your next contest!

----------------------------------

Oh,,,,I love VEGGIES!


Thanks man...but you have come a long long way since that day.

Clint

[Clint Darden]

damn clint you're stacked :eek:

Thanks Kara...but it is all just smoke, mirrors, and lighting.

:)

Clint

[Steve Kirit]

Hey Clint,

Perhaps you are the "Brad Pitt" of strongman, proving that you don't need to be overly big and ugly to be a decent strongman. I can make this claim based on the fact that

1 you are actually lean
2. you are actually a decent looking guy
3 you are actually an athlete

Keep up the good work man
Steve

[Jesse Marunde]

Hahahahahahaha :d:

[MarshallWhite]

I'm all about the veggies
If by veggies you mean pizza and cream soda then yes, I can vouch for that. Just joshin ya!

[Jamie.H.]

On the BB forums I posted a thread askin for nutritional advice, well now I've got a reply with this diet:

7:00AM: 6 egg whites, 6oz. yogurt, 1 banana
8:00AM: tuna sandwich (1 can tuna (6oz.) and 2 slices whole wheat bread)
9:30AM: Protein shake
11:00AM: 2 can tuna (6oz. each), 1 can sweet potato (28oz.)
2:30PM: spaghetti (8oz. ground beef, 1 cup noodles (before cooking-4oz.), and about 1/2 cup sauce)
~6:00PM (Post Workout): Protein bar
6:30PM: Meatball sub (subway) OR fish or chicken w/vegetable
9:30PM: tuna sandwich (1 can tuna (6oz.) and 2 slices whole wheat bread)
10:30PM: 6 egg whites, 6oz. yogurt

Is this good, I want to bulk to 175lbs by a couple of months, I was just wondering would I have to eat this everyday cos I don't like eating the same thing everyday!! Can someone post me a basic weeks diet to bulk.

My stats:
Height:5'10
Weight: 154lbs
BP: 165lbs
SQ: 198lbs
DL:315lbs

[Cassidy Drake]

Remember bodybuilders eat for looks, not really performance, you are better off looking at what Jesse and some of the others eat for their performance levels if that is what you are after.

[Jamie.H.]

Thats what I'm askin for, just a sample of wot they eat in a normal week, I've read every post in here, but they don;t post what tym they eat it at and the rest of the food they take in a week but just a day, or do they eat the same thing in a day??

[Cassidy Drake]

For me 5 out of 7 days of the week is almost the exact same foods or really close.

[Jamie.H.]

Thanks Cassidy man... I'll do this diet for couple og months to bulk up!!

Jamie.H.

[TEXAS STONEMAN]

then i will make the produce section my second home :xo:
I will definitely be looking for you! Imagine all the trouble we could get into in the produce section... :EL:

[D.J. Satterfield]

Jamie, I pretty much eat the same, everyday except I have a cheat day on Saturdays, but still eat within reason.
Breakfast
Plain old-fashioned oatmeal, 6 egg whites, banana
9:00
Meal replacement protein shake, flax oil, fish oil
12:00
fish or turkey or chicken, salad with alot of veggies, brown rice or sweet potato
2:30
tuna, trisket crackers
6:30
chicken or beef or pork, green beans, salad
8:30
protein drink

I used to take in more carbs later in the day but now cut most out later as I work in an office now so I am not near as active as when I was outside working.

[Jamie.H.]

Thanks D.J. much appreciated, looks a good diet!!

[kara]

Remember bodybuilders eat for looks, not really performance, you are better off looking at what Jesse and some of the others eat for their performance levels if that is what you are after.

agree 100%