Conor MacDonald

What I eat in a day - Bodybuilding edition

1950 calories / 160 protein

What phase are you in right now?

How often do you go to the gym? 🗓️

Training hard but not progressing how you thought?

Here's a few reasons why! ⬇️

1. Bad training habits
2. Poor sleep habits
3. Poor diet/nutrition
4. Relying on motivation over discipline

Fix these and you'll progress in no time 💪🏽

Follow for more fitness education content ✅

Training consistently but not seeing progress? ❌💪🏽 Here’s why ⬇️:

1. No progressive overload or plan
2. Poor sleep (less than 7 hrs, late caffeine)
3. Unbalanced diet (low protein or wrong calories for your goals)
4. Relying on motivation over discipline

Fix these and watch your results improve! 💪

Follow for more fitness education!

Don't sleep on your recovery 😴

Sleep is the most important thing for muscle growth alongside training and diet. ✅

1️⃣ Poor Sleep = Poor Muscle Growth

2️⃣ Weak Sleep = Weak Lifts

3️⃣ Poor Sleep = Giving Up

4️⃣ Poor Recovery = Increased Risk of Injury

If you want start getting the most out of your training by optimising your sleep, comment 'SLEEP' and I'll send through a PDF with everything you need to know! 💪🏽

Don't get caught not using these...

Protein doesn’t need to be confusing.

Here’s a quick breakdown:

1️⃣ Why It Matters
Protein is the key to muscle growth and repair. After a workout, your muscles need protein to rebuild and strengthen. Without enough, progress stalls. Protein helps your body function properly, supports muscle recovery, and keeps everything running smoothly. Without it, you’re limiting your gains.

2️⃣ How Much You Need
Aim for 1.6–2.2g of protein per kg of body weight daily. For example, if you weigh 70kg, you should target 112–154g of protein per day. This helps ensure you’re getting enough to support muscle repair and growth, and avoid muscle breakdown.

3️⃣ Best Sources
Protein isn’t just chicken and shakes. Incorporate variety with eggs, fish, tofu, beans, yogurt, and jerky. Find what you enjoy, and stick with it! A mix of plant and animal-based sources will give you all the essential amino acids.

4️⃣ Timing Myths
The post-workout "anabolic window" isn’t as critical as once believed. Instead, focus on spreading protein over 3-4 meals throughout the day. Eating within 5 hours of your pre-workout meal is enough to avoid muscle breakdown. The key is hitting your total protein target, not stressing about timing.

5️⃣ Consistency Beats Perfection
Building the habit of getting your protein every day is what matters most. Stay consistent, and trust the process—progress will follow!