What I Eat – Training Day

So I typically start out my day at 430am.

I wake up and I immediately drink an ice cold bottle of water.  This gets me going.

Form there I may have a cup of Organic Coffee to boost me up a bit more, but I really try to limit that to 3-4 days per week at most.

I don’t want to rely on coffee to give me energy.  Once I make it past 630 or so I feel the rush of energy come on from the fasting.

This is that “Fight or Flight” mode your body clicks into when you’re in a fasted state

After camp, I usually go and hit up my first training session which is usually a strength based session.

On this particular day, I hit up some heavy deadllifts followed by a bunch of bodyweight training and a quick strongman / core finisher.

When I train heavy and intense, I have a quick post-workout shake with about 25-30g of whey protein mixed with Athletic Greens + plus some BCAA’s.

I only have this mid morning shake on Training days….

After that I’ll wait until around 12-1pm to hit up my first meal of the day…

For meal 1, I keep it light.  Usually 4 eggs sunny side up with a TON of greens and sauerkraut.  I go through spinach and kale like hot cakes!

I used to scramble my eggs until I read this article which really opened up my eyes…  VERY interesting stuff…  I highly suggest your READ IT! 

As you may of noticed, I top most of my meals off with ORGANIC apple cider vinegar, some fresh salsa, and salt free-seasoning.

I do this as it helps spice up my meals as well as give me a bit of variety.  I have about 6 different flavors of seasonings I choose from.  The apple cider vinegar helps with digestion and will help regulate my blood sugar levels.

A few hours later I have my 2nd meal of the day…

On this day, I was out and about and away from home so I hit up one of my favorite “go to” spots in Whole Foods.

There I grabbed myself a HUGE greens salad mixed with their top notch “Jack’s Grass-Fed Beef Meatloaf”.  This stuff is the f*cking BOMB!  

I had a good mixture of kale, spinach, red cabbage, mushrooms, bell peppers, and cucumbers for the main part of the salad and then I  threw in some starchy carbs with the roasted squash and beets.

I only did this because I was going in to train again later that day and I knew the starchy carbs would be used for a good source of energy for my training session.  If it had been an off day, I would have skipped out on the squash and beets for this meal.

I then topped my salad off with some apple cider vinegar and sun flower seeds.

Hmmmm!  Best damn $13 salad you’re going to find anywhere…  LOL!

After I hit up my second training session for the day, which was a long run mixed in with a TON of bodyweight training, I threw down some high quality BCAA’s right after my session then went home to hit up my 3rd meal of the day which was by far the BEST…

This meal filled me up!  I had a nice 14oz. Grass Fed Steak with a huge pile of steamed broccoli, sauerkraut, then topped off with some apple cider vinegar, seasoning, and fresh salsa.

I typically mix in some sort of starchy carb with this meal like pumpkin, squash, or yams, but I was all out damn it!  I realized that when I started cooking my steak!

I usually have another small meal after that, but that steak did me in good.  

If I have something after my main dinner, it’s usually another small salad with some sort of LEAN meat like chicken, or steak depending on what I ate earlier in the day.

Other times I’ll eat on some Almond butter or make a small shake of protein powder, almond milk and almond butter with some spinach blended in as well.

And that typically rounds out what I eat on a training day.

Pretty basic:  Fast until 12-1pm then I eat normal.

Most of the big changes I’ve made have been with adding in Bragg’s apple cider vinegar, sauerkraut, and taking essential enzymes before my meals to help with digestion. 

The other main changes I made was having a LARGER meal as my last meal of the day and including more starchier carbs with my last meal as well.

I always had that ass backwards – starchy carbs with FIRST meal of day, then I would NEVER have starchy cabers later on.  It’s made a HUGE difference energy wise.

In addition, I try to make sure my fasting periods always last at least 14 hours and I drink a sh*t ton of H2O throughout the day.

Other then that, I keep it pretty similar to what I had been doing for the last year or so which has been:

•    Keep my meals mainly Paleo – 90-95% of the time
•    Starchy carbs around workouts and on heavier training days
•    Eat Organic as much as possible (especially with eggs, meat, and greens)
•    Athletic Greens is in my first meal no matter what
•    BCAA’s after and around workouts
•    1-3 cheat meals per week (Usually on Sat and Sun – ANYTHING goes)

The question has come up on if I count my calories ever and the answer to this is HELL NO!

This is for a few reasons…

A)  I’m not trying to gain or lose weight
B) Counting calls sucks and takes too much time (for me anyway)
C) Were we really meant to count of calories?

I personally go off of feel, AKA – I eat until I’m satisfied.  If I get hungry after I’ve eaten a meal, I’ll eat again.  If I’m not that hungry, I’ll not eat as much or just skip my meal (which very rarely ever happens)

I think it’s better to LEARN how your body works by just LIVING and FEELING it out as our old cavemen ancestors used to do.

In other words, learn how to become more self-sufficient.

I don’t think that man way back when ever stopped and thought, “How many cals is in the piece of meat I’m about to eat?”  It just didn’t happen.

However…  if you’re someone that’s trying to lose weight or gain weight and you’ve been stuck in a rut for a while, it’s probably because you have NO idea on where you’re currently at calorie wise so, I would then recommend counting your cals for at least 5-7 days, but only to get a good sense of where you’re at.

Once you fig that out, if you need to go up or down in terms of your overall numbers based off of your goal, you can.

Overall, you should LEARN how to feel it out so you’re not always having to stop and count out all of your cals.  Who the hell wants to do that?

So there you have it.

A day in my life of eating for a typical TRAINING DAY.

Live, Train, EAT Aggressive

PS – If you’d like to get a fully done-for-you program to help you break free of your “diets” and struggles with food, check out my Lean, Mean, Strong – SIMPLE Nutrition System

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  • Scott

    thanks for sharing, i’ve been experimenting with fasting for a about 3 months now, its nice to see how you put together a typical day of training and eating

    • forgedstrength

      Thanks Scott!

  • Eli Bailey

    Great info Travis!

    This post was very helpful for me to see some areas I need to improve on with my nutrition. Thanks for explaining everything in such detail.

    Looking forward to the next part of the series.

  • miguel

    Hey man great info… I got cnfused on the post workout shake you do..

    I usually train early mornings..matter fact after.I write ill hit some vertical training..but on the fasting part..
    I didn’t know you could have a post shake after a workout..and conitue fasting?

    Usually when I fast is on a day that I’m off or trained in the afternon..and gives me chance to do it..

    • forgedstrength

      Yes – This may confuse a bunch of people…

      Most of the research I’ve reviewed has shown that around 35g and below of whey won’t effect your blood sugar levels too much and since I train pretty hard, it’s OK. I’ve got to get that post workout fuel in me for recovery. After the shake, it’s back to NOTHING but water until my first meal.

      If your goal is to get SHREDDED and you have a lot of bodyfat to lose, I would SKIP the protein shake and just stick with the BCAA’s

  • Megan Boyer

    Awesome info Travis! I read Robb Wolf”s “The Paleo Solution” and freaking loved it!!! I’m not sure if I have it in me to fast….but I may suck it up and try it :)

    • forgedstrength


      Just because you know of fasting DOESN’T mean you have to do it! 😉

      Like they say – If the wheel ain’t broke, DON’T fix it! Just do what works best for YOU. You can always try it to see how it goes. That’s what I did…

      Thanks for the reply!

  • http://Aggresive,HardcoreStrength Nelson

    Wow !! Those video’s were a workout in themseleves. I enjoyed them all and I will look up the benifits of eating sunnyside up eggs… I loved the part when you showed the Cod Liver Oil, it must tast better today, because back in the 50’s my mom would come to my bro, sis and myself with a Big table spoon of it and it was nasty, but everyone knew back in those days it was healthy for you. On the huge steak I was waiting for you to put some crack black pepper on it and sear it, but the finish product look awesome just the same. Keep those videos full on info coming Travis. Train Hard, Eat Right and Enjoy Life…Herc.

    • forgedstrength

      Yeah i switch between Cod Liver Oil and Udo’s Oil… Good stuff – The lemon flavored I drink right from the bottle! LOL

      Always appreciate your feedback Herc!

  • Matt

    Kinda creepy, bro. You just described my exact diet. Well, except for the amount of coffee I ingest. 😉 That stuff just tastes too good…

    • forgedstrength

      Ha ha! That’s why I keep it to every other day…

      Don’t want to get myself addicted to it like most people I know are!

  • Chris

    Great info Travis but you said 90-95% paleo…come clean brother what does the other 5-10% contain because dairy is the only place I have left to conquer.Also what is your alcohol consumption if any.Keep the blogs comin dude.

    • forgedstrength


      I LIVE life man! I have WHATEVER I want… Cake, Ice Cream, Pizza…

      It’s been a long while since my fiance has been prepping for a show and to be honest, I haven’t missed that stuff too much. But, it’s nice to indulge a bit especially when you’ve EARNED the right to eat great tasting “cheat” foods.

      If I ever drink, I keep it to 3-4 drinks. It’s been a LONG while since I really got after it. Just isn’t worth it anymore. The body feels it too much.

      Thanks for commenting in!

  • Paul

    Its sound advise you give. I eat basically the same way but I fast 24hrs Sun and Thurs. I feel awesome the next day! I eat semi paleo because I eat pastured butter and raw milk cheese. I have no cheat days (thats me, I understand why people cheat). I eat no breakfast. I eat my pastured eggs raw in my post workout shake with One World Whey, I also eat a lot of grass fed beef liver and salmon roe. I eat an abundance of different veggies and occasionally small amounts of fruits, nuts and seeds (sprouted of course). A great resource is “Nourishing Traditions” by Sally Fallon

    • forgedstrength

      Thanks for the feedback and info on the book. Will have to check it out!

  • Eric

    WOW! I am so impressed with the amount of knowledge that you have concerning the HIGH quality foods and supplements that you take. It’s great to see the care and attention you put into not only training like a bad ass but eating like one too! I hope that you’re able to inspire and educate others to pay attention to their diet so they can become stronger!!

    • forgedstrength

      It’s the ONLY way to go. If you’re gonna train hard, you need to EAT HARD (healthy that is)

      Thanks for posting up Eric!

  • Chase

    Another great video Travis! You make it look fairly simple and I find that especially with my clients, you just have to make it simple! Counting calories is such a pain in the ass. Thank you for taking the time and effort that you put in to the info that you share :)

    • forgedstrength

      No doubt!

      I can’t stand counting cals man! Just EAT, TRAIN, LIVE!

  • Chris

    Thank for the info
    Blood sugar is at great levels since the paleo and fasting
    Feeling great traing hard
    Chris London

    • forgedstrength

      That’s awesome

  • Eric

    Great stuff Travis! I’ve been doing the IF now (thanks to you) for a couple of months and absolutely love it. Today I extended my fast to 4:30 (17 hours). I started my workout today at 3:30 and freaking killed it. I had one of the best, most intense workouts I have had in years. I was stronger than ever and had more energy then I knew what to do with. I followed my workout with a good post workout shake. Now I’m planning my cheat meal tonight!!!! You always put out the best info dude, Thanks!

    • forgedstrength

      Thanks Eric!

      I’m happy to hear that you’re reaping the benefits of IF as well!

  • Allen Noble

    Awesome info! I appreciate the time and thought you put into what you do. Thanks!

    I have always done a faith-based fast once a month and since I have been trying to exercise more and eat healthier the last two years, I notice changes in my body when I fast. I can tell that some different metabolic pathways are started up because I definitely feel a little leaner afterwards, especially if I had eaten quite a bit previous to the fast. And that effect seems to last for several days.

    For these fasts, I usually skip 2 meals (so basically a full 24 hour fast) and would be pretty hungry by the end, but for a a day or two I notice the difference.

    You’re right, it is a big shift in thinking to switch to skipping breakfast. We usually eat early (around 5:30 in the evening) and I work out in the mornings around 6:30. I’m afraid I’d just be starving at work. I may need to try an extra meal around 8-9 to tie me over till lunch the next day- so thanks for that tip.

    With my current diet, I get dead sleepy by about 1 pm. I wonder if switching up the timing of my meals like you suggest would change that? I’ll have to try it out.


    • forgedstrength


      The hungry feeling is part of the process when you fsast. It’s totally natural and you’ll survive 😉

      Give it a try for a few days a week to see how you feel. You’re energy will take a few days to adjust to the new routine.

      If you wait to have you’re first meal at 12 or 1pm, you’ll feel a difference.

      Keep me updated!

  • John Cintron


    Awesome stuff if people don’t believe that IF fasting is the best thing in the world they are losing out big time brother. Working out in a fasted state especially after taking some BCAA will put you in killer mode. I am on phase one of bags bells and bodyweights and I am feeling great. I also put up last week the importance of cheat day on my blog because I have been having such good results from it and your programs. I also found out last night I passed the personal trainer’s test.


    • forgedstrength

      Well said JC and congrats on passing the PT test.

  • Abhishek

    Hey Travis,

    Quick question. I’m a basketball player, so my training days include a 1 hr basketball skills session as well as strength training later on in the day. When I wake up, should I still fast until 12-1 even though I train for basketball around 10.00-10.30am? I feel as if I’m not getting enough energy for the basketball workout. I start feeling hungry around 11.30-12 in the am. Is that normal, or unhealthy?

    I’m just starting out on the paleo diet and hope to make it a lifestyle. I used to eat clean and in a similar fashion to the paleo diet, but i still ate dairy, a ton of fruit, not as much veggies and followed the 6 meals per day regime with 1 cheat meal per week. Anyways, thanks for throwing this out there, I don’t think I would’ve come across the paleo diet if it wasn’t for you.

    Also, my family doesn’t eat clean like me, they eat like ordinary families with regular food and regular diets. I’ve been trying to convince them to buy organic, but they don’t listen, insisting I’m going overboard and that organic is too expensive. Help? Any ideas?


  • nick

    Hey i also work out early in the morning, but instead of separating and doing two workout, i do one long one. Would this change my consumption of food for meal 3?

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