Daily Nutrition- Coach Jeremy

Day in the Life of Jeremy Upchurch

My general day of eating is loosely based on Renaissance Periodization (RP). If you want to know any details about RP ask any of the coaches and they will be happy to answer any questions you have. The general plan of RP is eating throughout the day based on when your workout is. You have a certain amount of protein, carbs, fat, and then have 2 cups of vegetables with each meal. This is mostly based on your weight and your goals. I did RP for a while and had good results from it but I’ve been having a difficult time getting motivated enough to be serious about my eating lately. So I follow RP generally and have things that would not be on the diet from time to time. For example, tonight we are having homemade pizza at the fire station. If you don’t already know I am a firefighter at Bartlett Fire Department. We have a type of food for each day of the week: Meatloaf Monday, Taco Tuesday, Wang (wings) Wednesday, Pizza Friday, and whatever we think of the other days. I always attempt to eat very healthy throughout the day but I eat what we have at dinner. The only difference between what I eat and what the other guys eat is I add spinach. Spinach is the vegetable that I choose to add to anything I eat. For example, the other day we had taco soup and I filled the bowl with spinach and poured the soup on top. It’s surprising how I can barely tell the spinach is in there. Spinach has many benefits including naturally increasing testosterone (which adds lean muscle tissue and helps decrease fat tissue). The following is how I ate today- This is a normal Friday for me at the fire station. I also drink approximately 3-4 liters of water throughout the day.

Wake 4am

Pre-workout along with creatine immediately after waking

I drink half of my protein shake on the way to the gym (50g protein, 30g dextrose). The dextrose is just like sugar. Gives me the carbs I am supposed to get around my workout. Carbs give you energy as long as most are taken around the workout. Too many carbs throughout the day can lead to adipose tissue (fat).


Workout- I usually have water during the workout. During the longer lung burners I have Amino x. This is branch chain amino acids (BCAA’s) which are the building blocks of protein. Drinking BCAA’s has been shown to aid in recovery. I also drink this because it makes me feel better during a workout.


Drink the rest of my protein shake while I’m driving to the fire station.

7:30ish am

Breakfast- This is generally how you eat on RP around your workout if it is in the morning. You have half a protein shake before or during the workout and have the second half after. Then you eat a meal around 45 minutes post workout.

Meal 1- 4 Eggs, 3 pieces of bacon, 2 cups of spinach, and a banana


Meal 2- “Grab the gold bar”, 2 cups of spinach, and an apple


Meal 3- 2 cups of spinach salad with a can of tuna and honey mustard (I know that sounds disgusting but it’s better than you would think


Meal 4- 50g whey protein shake with 2 cups of spinach blended into it. This is Driven Cinnamon Roll protein that we have at the gym (It is delicious)


Meal 5- PIZZA!!!!!!!!!!!!!! With, you guessed it, 2 cups of spinach

I normally have a Casein shake right before I go to bed but I usually am too full after pizza to be able to get anything down.

I cannot stress enough that to get good results in the gym the most important thing you do happens in the kitchen. I also want to remind you that eating something like pizza is rare for me. This only happens 3 days out of 9 weeks.

You don’t have to follow RP or any specific diet but we do have a few that we recommend. These are the “diets” that research has shown to work best with our exercise lifestyle. Please don’t be afraid to ask for more specific information if you are looking to make a change in your diet. I hope that this example of a day in my life can be help to someone.


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