Skip to main content
Our Ambassadors

Muscle-Building Diet | 254g Of Protein In A Single Day Of Eating

Muscle-Building Diet | 254g Of Protein In A Single Day Of Eating
Emily Wilcock
Content Executive1 year ago
View Emily Wilcock's profile

Joe Fazer realised early on in his fitness journey that hitting the gym wasn't enough to achieve his desired physique. To see real progress, he had to make serious changes to his eating habits.

To say Joe has tried his fair share of diets since then would be an understatement. He’s taken many different approaches, some leading to gaining body fat instead of muscle mass, and some failing to help him build mass at all.

But after much experimentation, Joe’s finally found a diet that works for him. It helps him build muscle mass while staying relatively lean. Best of all, he enjoys the food he eats and looks forward to every one of his meals.

While most people reach for their phone as soon as their alarm goes off, Joe reaches for an enormous jug of water. Before even getting out of bed he’s already hydrated his body.

Meal 1

For Joe’s first meal of the day, he goes big. If you’ve got a high daily protein goal, it’s important you have a high-protein breakfast, and Joe does just that.

  • 6 rashers of streaky bacon
  • 4 large eggs (scrambled)
  • Large glass of orange juice

Calories: 782kcal

Protein: 40g

Meal 2

The bodybuilding classic — chicken, veg, and rice. If it ain’t broke, don’t fix it.

  • 5 chicken breasts seasoned (Joe saves most of the chicken for later)
  • Rice
  • Broccoli

Calories: 735kcal

Protein: 45g

Meal 3

It’s about half-way through his day and Joe is already consuming what some people would consider their final meal. But Joe’s just getting started.

  • Precooked chicken (from earlier)
  • Couple of tablespoons of salsa
  • 2 tortilla wraps
  • Cheese

Calories: 730kcal

Protein: 47g

Snack 1

You have to leave room for the little treats. Before going to the gym, Joe heads to the corner shop to see which chocolate bar tickles his fancy. On this occasion, he goes classic with a Twix.

Meal 4

Post-gym Joe sits down to eat what are probably the quickest and easiest things to get into his body — cereal and a protein shake. We’re just glad he’s keeping his Clear Whey and cereal separate. As much as we love Clear Whey, I'm not sure it can be used as a milk substitute in cereal.

Calories: 577kcal

Protein: 43g

Meal 5

Possibly the strangest meal of the day — steak and pasta. We haven’t tried it so we can’t knock it. We’ll just have to take Joe’s word for it.

  • Sirloin steak
  • White pasta
  • Cheese

Calories: 956kcal

Protein: 63g

Snack 2

A day of eating wouldn’t be complete without a protein-packed midnight snack.

  • Hot chocolate
  • Protein Bar
  • Green drink (to make up for the lack of vegetables)
Overall calories: 4,416Overall protein: 254g


No gym-goer's day would be complete without a small pile of supplements. Joe keeps it simple, getting most of the goodness he needs from the foods he eats, but there are a few supplements he relies on.

Take Home Message

It's taken a while, but Joe’s finally figured out how to eat the foods he enjoys, hit his macro targets, and tailor his meals to when he needs fuel. It all looks pretty good to us. Except for that steak pasta dish. We're still on the fence about that one.

Emily Wilcock
Content Executive
View Emily Wilcock's profile
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing. With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research. Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body. Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested. If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.