How a Top Dog Eats: Fueling High Physical Output

Eating well is about matching your food to your effort. When you train hard and move a lot, your body demands quality fuel. Here’s a snapshot of what I ate today after a heavy workout and a day packed with walking. I’ll also share lower calorie options for cutting and lean bulking phases to fit different needs.

Meals and Foods

Lunch
4 extra lean turkey burger patties
4 slices Kraft mozzarella singles
2 lobster tails

Snack before supper
2 bags (140g total) pork rinds

Supper
~250g skinless roast chicken breast
1 piece KFC-style fried chicken rib (breaded, skin-on)
220g sliced mushrooms and onions with lime juice
4 butter packets melted into the meal

In coffee
6 butter packets

Total Estimated Macros (High Physical Output)
Calories: ~3,525–3,550 kcal
Protein: ~310g
Fat: ~230g
Carbs: ~23–26g

Today I walked about 36,000 steps at a brisk 3.0 mph pace. Earlier I worked out shoulders, biceps, and legs, so I earned this meal. It’s about matching fuel to effort.

Cutting ~1850 kcal
Lunch:
3 extra lean turkey patties
4 boiled eggs or a lean steak or pork chop (instead of lobster)
Snack:
1 bag pork rinds (70g) or a smaller portion of lean pork chop
Supper:
~150g skinless roast chicken breast
No fried chicken rib
110g sliced mushrooms and onions with lime juice
2 butter packets melted into the meal
In coffee:
3 butter packets
Estimated Macros:
Calories: ~1,850 kcal
Protein: ~160g
Fat: ~110g
Carbs: ~12–15g

Lean Bulking ~2,500 kcal
Lunch:
3 extra lean turkey patties
2 boiled eggs or lean steak or pork chop (instead of lobster)
Snack:
1.5 bags pork rinds (105g) or lean pork chop alternative
Supper:
~200g skinless roast chicken breast
No fried chicken rib
165g sliced mushrooms and onions with lime juice
3 butter packets melted into the meal
In coffee:
4 butter packets
Estimated Macros:
Calories: ~2,500 kcal
Protein: ~230g
Fat: ~160g
Carbs: ~18–20g

Keep in mind, even when cutting I have a high caloric demand due to my activity levels and training volume. Adjust accordingly but don’t starve yourself.

Marcus Aurelius said, ‘You have power over your mind – not outside events. Realize this, and you will find strength.’ Every meal is a choice, a small battle won or lost.

The Bushido code teaches that discipline and respect for your craft is everything. Eating this way isn’t just nutrition, it’s honor to the work done in the gym and the goals ahead.

Mike Mentzer reminded us that intensity and quality beat quantity. This isn’t about stuffing yourself but fueling for maximum effect. Precise protein, solid fats, and low carbs — all for a precise mission.

No fluff, no excuses. Just fuel, discipline, and results.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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