Fitness diets are often associated with a life of dry chicken breasts, bland veggies, and endless suffering. IFBB Wellness pro bodybuilder and coach Julia Rene demonstrated they can be delicious, healthy, and rewarding.
Rene shared what a day of eating designed for mass-building looks like. Her diet is specific to her goals but offers a potential blueprint for others. Here’s what she eats in a day:
[Related: Sadik Hadzovic’s 3 Go-To Meals for Mass Gain]
Renee’s Favorite Egg Scramble
- One cup of egg whites
- One whole egg
- Dave’s Killer Bread bagel with butter
- Green onions and bell peppers
- Fat-free cheese
- Half an avocado
- Hot sauce
- Three ounces of mixed berries
- Greens and fruit powder
Rene sauteed veggies on high with low-calorie cooking spray. For those watching their weight, she cautions using oils and butter. “You have to think about how many extra calories that is.” A tablespoon of oil is 120 calories, which adds up quickly.
Rene scrambles egg beaters and a whole egg with veggies and cheese. She likes different seasonings with pink salt, which aids hydration and performance.
Rene takes fruit and veggie powder supplements for regularity. “It makes all the difference,” she claims.
Snack: Low-Carb, High-Protein Spring Rolls
Rene assembles spring rolls with store-bought wraps, shrimp, lettuce, and carrots for a low-carb snack. She mixes sauces to dip:
- Teriyaki sauce
- Low-sodium soy sauce
- A touch of sriracha and minced ginger
While Rene prefers a peanut sauce to teriyaki for macros, she can’t find a low-calorie option.
High-Carb Lunch & Pre-Workout Macros
Meal three comprises a large serving of quick oats to power Rene’s leg workout with a tablespoon of peanut butter, chia seeds, pink salt, Stevia, and cinnamon. She drinks a chocolate protein shake with water.
Rene’s pre-workout was Greek honey pancakes from Mega Fit Meals made of whole grains, a whey protein blend, and buttermilk with honey. That’s over 50 grams of carbs as a lighter but adequate alternative to rice, Rene finds.
Post-Workout Fiesta & Sweet Indulging
Rene’s dinner is designed for recovery:
- ½ cup of cooked white rice
- Four ounces of cooked ground beef
- ½ cup of red kidney beans
- A small serving of diced tomatoes
- Fat-free cheese and light sour cream
- Hot sauce and lettuce
Rene pre-cooked her rice with MegaFit premade ground beef for convenience. She topped it with a little cheese, heated it in the microwave, and then added more cheese, sour cream, hot sauce, and lettuce. She paired that with a zero-sugar soda. For those struggling to cut sugary sodas, Rene recommends zero-mana alternatives instead.
For her final meal of the day, Rene indulges in her sweet obsession, a Built Puff Bar (140 calories), raving, “It’s like a marshmallow; it is so good!”. She also eats a 10-calorie cup of sugar-free strawberry Jell-O, topped with whipped cream. “If you crave sweets at night, like I do, plan for it instead of [fighting the cravings].”
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Featured image: @_juliarene on Instagram
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