What do YOU normally eat in a day???

Mikes videos are so natural and organic. No bs, no ads; just pure, honest advise coming from a professional. Respect!

I've been eating the same oat based breakfast bowl as you for the last 2 years... usually with some weekly variation and it's awesome. I usually go with ground flax instead of Chia but whatever floats your boat. Rasins are fun to throw in, bananas, almonds, walnuts, dates, wheat germ(good for vitamin E), apples cooked into the oats, even apricots cooked into the oatmeal kicks ass. I'll usually throw some Cacao powder, cinnamon, and nutmeg to make a tasty base. A good trick is to eat 1 whole kiwi with it (96% of your vit C RDI right there) and that will improve your iron absorption from the oats and also the conversion rate of your ALA fatty acids into DPA/DHA.. Then you need some combination of berries that you mentioned, but I usually have more blueberries than raspberries or strawberries. I'll usually take my vit D with this meal because it's a fat soluble vitamin and I'm getting a good amount of fats from the flax/nuts. Even if you have half the stuff listed above you can still make a tasty stacked bowl of oatmeal. Hell yeah.

Breakfast: 7 eggs (2 yolks) omelet w/ organic spinach, 1 cup of Coaches Oats oatmeal w/ cinnamon and frozen blueberries (all ingredients purchased at Costco except for the organic spinach) Post workout: 2 cups Special K cereal w/ strawberries (Costco) (add 3 dashes of Redmond Real Salt to cereal), 40 g of Whey Isolate, apple, 2 spoonfuls of nutritional yeast (packed w/ B-vitamins) Meal 2: Chicken breast, white rice w/ organic Brussel sprouts drenched in EVO (Costco) Meal 3: Wild Caught Salmon or Flounder (Costco Frozen Fish), sweet potato Meal 4: Organic Power greens, small sweet potato, Sardines in olive oil, organic broccoli, minced garlic, fermented sauerkraut for the probiotics - all ingredients mixed together In one big bowl, for dessert hand full of Organic sprouted Pumpkin seeds (all ingredients purchased at Costco except for the sweet potato) Meal 5: Chicken breast, white rice, organic spinach, bone broth (Costco), (add 3 dashes of Redmond Real Salt), whole diced avocado, hand full of walnuts (Costco). Wake up and drop the most massive deuce - aka punishing the porcelain !

My five your old loves the breakfast bowl. He also loves making it with me in the morning. Such a great morning tradition.

Breakfast - Starbucks mocha latte with extra sugar, cake pop, layne norton sponsored pop tart (if it fits my macros) Lunch - Big Mac with large fry and a Dairy Queen banana split with diet coke (stirred in ketones so I get back in Ketosis fast) Dinner - Golden motha fucken Corral and Krispy Kream donut on the way home (if the lights on) Snack - Oreo double stuffed cookies dipped in Nutella Workout- chest flys and bicept curls at planet fitness

"lean, green and clean" is the phrase of the day!! awesome. A good way to control your choices when eatin gout, is it lean, is it green? , is it clean?thumbs up!! thanks Mike

It's so awesome to hear you speak about nutrition this way.

One of the things I like about this style eating is its harder to over indulge. Also if I do need another meal out of hunger it's not going to hamper my gains. Good quality food is the way to go.

Mike “the gift that keeps giving” Dolce I await KZfaq every day to hear your voice for motivation I thank you so much! 😅👊🏻 P.S please do a video soon your thoughts on “functionalpatterns” KZfaq page!

My day Breakfast: 3 eggs + 1 fruit (or oatmeal) Snack: Crackers Lunch: basmati rice/pasta with tuna, maybe some vegetables and 1 fruit Snack: 1 banana Dinner: chicken breast/fish with a looot of broccoli, chickpeas or beans and 1 fruit

Appreciate the content. Joined some live chats with the dieticians before. Working on being satiated instead of full. Had oats and a breakfast bowl for 3 days in a row now. A few smaller workouts over past 5 days. Getting lots of sleep. Will start rehydrating every morning first thing. Have about 100lbs to loose and won't be going back to Keto since you and your content has convinced me out of a trance.

Just found this video. Great insight Mike. I thought i was the only one who ate frozen grapes. People say i'm crazy! They're delicious! You da man!

I’ve recently started adding eggs to my oatmeal made just like yours just with eggs added and microwaved instead and it’s life changing good!

Thank you Mike as always. My breakfast bowl has been instrumental in fueling up right from the start of the day and prevents mid day mistakes of grabbing something horrible on the go. Also pack an apple and a banana for my snack every day. Destination... living lean.

Love the combination of finishing a workout with grass-fed isolate then blended coconut water/bluberries and knocking out a lean, green and clean meal 45 minutes later!

What do you think about intermittent fasting?(eating all your meals in a 8 hour window). I've always had a high metabolism and would eat something every 2-3 hours, 10-12 hours a day eating. Eating 5 or 6 times a day, grazing. But I been having stomach issues even though everything I eat is healthy, organic foods. Lately I been eating all my meals in a 9 hour window and that seems to help me

I have same breakfast but make it night before with cold water put it in fridge and eat it cold not hot. I love it.

Love your videos, I sent this one to my parents to show them how you do it and how easy it is. Really liked the part on the sweet tooth because that’s my major problem and my dads, those sound like great options to help that. Thanks for another great video! You’re the man Dolce!

My day Breakfast: everything in sight and available to get my hands on without a fight Lunch: everything in sight and available to get my hands on without a fight Dinner: everything in sight and available to get my hands on without a fight

Question...on the road on your lean green and clean approach, do you ask restaurants to not cook the green vegetables in butter? Love this channel and glad I stumbled upon it greatly!

Would you agree eating a garden a day with lean protein is a good starter point?

What's up Mike. Thanks for all your great info. I going to start your 12 week program. I'm a 51 year old ex athlete originally from Jersey. We both have almost an exact athletic background. I'm really sick of not living a healthy lifestyle. I'm considering a career change and getting back into health and wellness. Thanks for helping me get back to the basics.

You go to the local sushi place, hit up a juice shop. You priced me out real quick my man. Sounds great though

Dude, I thought I was the only one, I have been eating frozen grapes, blueberries, and tangerines for ages and everyone thinks im weird. That shit takes forever to finish eating and taste godamn amazing.

The breakfast bowl with black coffee on the side has been my biggest game changer for me. It helped eliminate any need for those pre workout powders. Also found my wallet getting fatter lol.

Cool. A little sneak peek in you day coach. Thanks again for the time to share.

Awesome Mike! Thanks for sharing your own meals. Simple and effective. To satisfy my sweet tooth I often get a few peanuts and dates. It gives a crunchy and sweet taste, very good. I also started incorporating the breakfast bowl, I just came to realize how quick and easy it can be made! Did you see Jeff Cavaliere's full day of eating video? I'd love it if you can do a review and give us your general thoughts on his leanness and how one can maintain that low body fat year round. Would be great if you could do a podcast with him as well. BOOM! Thumbs up!

You changed my life Mikey! Always awesome insight. True Pro!

You say in this video to consume water right away when you wake up, but you also say in other video's to do a 45 minute fasted walk when you first wake up for optimal fat loss. Which is correct?

Thanks Mike. All the best brother

This was great! I have to open that living lean cook book again! 🤦

What's your stance on additional simple carbs, breads and pasta to those main meals for someone trying to build muscle? Or do you try to stick to the cleaner carbs rice & sweet potato/ more veges and just eat more quantity of those?

Well, from being a university student again, this is how my day goes typically: Good Day: -Coffee -Salad -Coffee -Red Bull -Smoothie and another Salad Bad Day: -Coffee -Red Bull -Muffin or Banana Bread from Class Breakfast -Red Bull -Tim's Ice Capp (I'm in Canada) -Stroganoff or Egg Pasta -Red Bull to Study -Granola Bar After watching today's KZfaq I seriously need to get back on top of my eating habits...

any reason for no added protein into your breakfast bowl?

Dolce knows! Great video. Thank you sir.

Sometimes when im feeling naughty..I creep into the kitchen..😂😂

Love it thanks for all the useful info

Coach! What do you think of Firas Zahabi training philosophy on not being sore after training?

i love that morning hydro

Lean Green and Clean sweet! This episode turned me into a subscriber!

Sorry Mike, I get mixed up a lot. I grew up thinking the carbs such as white rice and potatoes were the simple carbs while carbs like brown rice and vegetables were complex, but you said in this video that white rice, potatoes, and bread are complex. But aren't these easier to digest for the body? Would very much love to be educated on this! Thank you Mike! FU

I usually have eggs/french toast for breakfast but I'm definitely getting my mom to eat your breakfast recipe - she's got a sweet tooth and this should be right up her alley, and it's great since it's super healthy. Win-win, basically.

Quality video dolce the apple sauce almond butter is so true changes the game

Hi, when you say two plate of veggies at night. Obviously, steamed or salad. Is there a quantity max? Also Is there a way to makes it taste different. Eg spices etc . Thanks.

That video was so good, you just got a sale sir. Thank you.

Well done Dolce, as always

Interested to see your take on TB12's diet. Do you stay away from nightshade veggies?

Killed it slayer thank you....

Breakfast: 1 table spoon heavy whipping cream, oatmeal, blueberries, little cinnamon w/ 5 whole eggs. My favorite meal of the deal. FU dolce!

I just started the 3w2s 3 day .. protein shake is apart of my plan .. can you please recommend one to use?? 225lbs 5’7 Very active I’ve already lost a toll of 130 over the last 5 yrs.. I’m excited to get shredded and dial in my body.!!

Another great video .thank u man 👏👏💪

Great video. I’m still trying to get used to the idea that eating breakfast is a good thing. Does your carb intake or meals change on rest/recovery days?

That Maranatha Chocolate/Almond butter is killer!

Hey Mike. Great video! Thanks for sharing. I'm trying to eat similar way. . I think I'm the only one who listen and read subtitles and there is a mistake in it. Its written dulce instead of dolce (10:40). Boom!!

Hey dolce I got two questions, I promote your lifestyle of eating to my kids 8,7,2 years old, they have been eating clean all their lives (yes the occasional sweets but normally very very clean) down to we don’t let them eat school lunch bc one I don’t know where the food came from and two it’s most likely crap food for their growing bodies. I prep their food daily, even their teachers compliment us on the fact that their the only kids who have veggies and fruits for snacks and when they open the lunch boxes it’s always a well rounded diet, my question is do you think that’s too much for them, other family members look at me crazy when they see what my kids eat and the fact the turn down candy from people 95% of the time? (I’ll write the second question in another comment sonits not long asf) thanks coach

Question#2...can you make a video on alternatives healthy snacks you make for clients who have allergies? I’ve been following you for years and I love the hazelnut, nuts and seeds you recommend in the bowls, late night snacks and cravings. But my kids are allergic to tree nuts and peanuts, so just wanted to know some healthy alternative snacks to give them rather than just a fucking chocolate bar like I normally do lol. Their diet is pretty clean because they are allergic to so many different things. They eat LOTS of veggies, fruits and normally chicken breast or elk beef for our proteins. I feel bad bc late at night when I’m craving I do sneak in the hazelnut toast with bananas. But when they want sweets I normally just give them whatever chocolate they want bc they rarely eat sweets. Appreciate the help man!!

How have i missed all of these!!

great stuff as usual...if i train 90 min after waking...how would i tailor this meet my needs ...thanx

Very helpful coach, lean green and clean.

Your yolked what "supplements" are u using

I gotta try that apple sauce and almond butter

How much protein do you have a day? From the meals you said, it sounds like 100-120g’s

Great now I’m hungry 🤣.

Whats something that will last all work week i can cook sunday folks?

Your previous videos seems to suggest you didnt advocate using protein powders?

I try to eat as healthy as possible, but I work 12 hour shifts and have Jiu-Jitsu 3 hours after my shift is done. On Jiu-Jitsu days I normally work out before I go to work and again before Jiu-Jitsu. I know it’s not good to work out on an empty stomach, but I also know if I eat too many complex carbs that I will be weighed down and feeling heavy. I bought a couple of your e-books and am big into spinach and broccoli, fresh fruits, berries, lean meats, free range eggs and egg whites. I am just wondering what would be the best meal plan for a schedule like mine. I eat once when I wake up, again before work, and 3 times at work, then I might snack on some fruit after work and try to fast so that my collagen, arginine and citruline combo will kick up my growth hormone levels and n.o. production to the max. Should I eat after Jiu-Jitsu for recovery, even if I’m going to be napping before work? These 12 hour shifts are killing me, but I have to make due. Any advice will be a great help. Thanks. -Nick

This is exactly how I eat!

wouldn't it be beneficial to have a complete protein source added to your breakfast as well ? especially being you've been fasting for 8 hours, have had no protein (and only been running off of glucose during sleep) and Cortisol levels are likely elevated (which is the hormone that promotes gluco-neo-genisis, the breaking down of proteins into glucose).. you've been destroying proteins for hours while sleeping , why get in more glucose without more Protein .. given the situation your body is in after fasting/sleeping ?

I'm sure the dball helps

How many calories a day do you eat?

Awesome mate!

The daily dose of dolce!!

Hmmm. That's very little protien till 3rd meal.

Mike uve killed me man. Im fifty now, lift five times a week, run three. Don't squat now cause I can't fit it in. Work hard three young kids😭. Injured my calve last week then watched an upload last night u talking about widow maker squats. Shit, yeah, I remember them, so..... Well, I'm alive. Forgotten how much I used to love this back in the day. What's ur thoughts on twenty rep deadlifts. Threw a set of that in as well, dunno why🤔

Fu coach! If all else fails I'll run into the grocery store and grab an apple and a bag of cashews! Always on the go! Thank you!

I enjoy the breakfast bowl every once in a while but that is so much fiber for breakfast. It’s like straight to the toilet. Chia seeds don’t even digest

Hell yeah uncle Mike!

Do you have two coffees per day then dolce? :)

Hey Mike is there are reason that you use boiled water? Is it something with digestion? I like my oats cold. Also why wouldn't you use coconut/almond/oat milk instead of water? Thanks Maciej (friends and family call me magic. Because your my uncle Mike - your my family) :)))

So basically, the standard food pyramid... with whey protein and GEAR, so revolutionary lol.

Dolce, we know you eat a sh*t ton of veggies. Can you elaborate on what kinds? Raw? Also, why only 2 full eggs and 4 whites only?

Dolce rules !

Pretty low protein isn’t it ? Even with 40 grams from whey that’s only like 120 grams a day

Dolce you’re a fucking don! Thats all. Thanks bro!

9:45 LOL

Uncle dolce oss from argentina

Coach the ads in your videos are wack. But I ain’t hating. Make that money! I been slacking on my eating lately. But I’ve maintained pretty well. Need to get back on my stuff

Belmar!!!! Yeewww

Mike, why would you think you need to force yourself to drink water? Your body tells you when you’re hungry and you eat. You think your body won’t tell you when it needs water ?

Fml. Bought a pizza the other day. Gotta focus on meal prep.

Bang! 👍

So basically you eat natural, on the verge of being a vegetarian “8 plates of vegetables, one 4 oz piece of chicken, two eggs, 4 egg whites or sushi”. how is that enough protein? Is it the juice? 🧐🤔

I eat carbs!

Your pre workout meal being a beet juice just made me not take any of this advice seriously especially as you also mentioned putting on muscle at the moment. No doubt it would keep you lean though

This is old. But #boom

The one dislike was obviously a mistake or zero integrity Georgie. Boom !

Kind of loser to resort to click bait

Talk in brief man. Nobody has the time. You are good but..

This was borderline dirty talking