Full Day Of Eating 74 Days Out Natural Bodybuilding Diet

ChrisLifts · posted 4 Oct 2026 · Day of eating

Calories: 2,663
Protein: 224 g
Carbs: 372 g
Fat: 36 g
Fibre: 38 g

Protein 33% Carbs 55% Fat 12%

ChrisLifts shows a full day of eating 74 days out from a natural bodybuilding show. On-screen text says the target is about 2,800 kcal and the day's macros were 213p, 433c and 32f. Meal one was a jar of overnight oats, said to be about 500 kcal with 41 g protein and 71 g carbs. Before the workout he had a Millville fruit & grain bar, two bananas and a milky coffee. After a leg session, meal three was 423 g of seasoned shrimp and six English-muffin mini pizzas, with an open can of caffeine-free Coke beside the plate. His first snack was a fruit bowl of pineapple, grapes and a kiwi. He ended the day with another jar of overnight oats.

Original caption

Full Day Of Eating 74 Days Out Natural Bodybuilding Diet #fulldayofeating

Original on YouTube

Meal by meal

Breakfast: overnight oats

Good 500 kcal

He kicks off the day with a big jar of protein-packed overnight oats.

Slow-burning oats plus serious protein make a fibre-rich, steady start.

“Prepped by past him, devoured by very grateful present him.”

Food	At	kcal	P	C	F	Fibre
Overnight oats1 pint mason jar, about 2/3 full · 350 g Why this estimate He said about 500 kcal, 41 g protein and 71 g carbs. Fat is worked out from the leftover calories, and fibre is a typical value for oats.	0:03	500	41	71	6	8

Pre-workout: bananas and cereal bar

Good 408 kcal

Before the gym, it's a mixed berry cereal bar, a couple of bananas, and a big milky coffee.

Fruit and quick carbs for fuel, with caffeine doing the cheerleading.

“A banana in each hand: the official pre-workout of champions.”

Food	At	kcal	P	C	F	Fibre
Millville Fruit & Grain mixed berry cereal bar1 bar · 37 g Why this estimate The wrapper shows 130 kcal.	0:09	130	2	25	3	1
Bananas2 ripe medium-large bananas · 250 g Why this estimate He said two bananas. The weight is peeled flesh, about 125 g each.	0:09	223	3	57	1	6
Coffee with milk1 tall tumbler (~400 ml) · 400 g Why this estimate Assumed about 100 ml of 2% milk because the coffee looks light brown. No sugar is assumed.	0:09	55	3	6	2	0

Meal three: shrimp and mini pizzas

Mixed 1,046 kcal

Then a huge bowl of seasoned shrimp, a tray of English muffin mini pizzas, and a sneaky caffeine-free diet Coke.

Mountains of lean protein, but the muffin pizzas bring refined carbs and sodium.

“Shrimp weighed to the gram, pizzas counted purely by vibes.”

Food	At	kcal	P	C	F	Fibre
Seasoned cooked shrimp423 g, in a bowl · 423 g Why this estimate The 423 g is said and shown on screen; it is treated as cooked weight. The red/orange spice seasoning is included. No cooking oil is counted because his low daily fat total suggests none or only cooking spray was used.	0:16	425	101	3	2	0
English muffin mini pizzas6 muffin halves (3 English muffins) with pizza sauce and shredded mozzarella · 320 g Why this estimate He said six. This is 3 English muffins (about 400 kcal), about 6 tbsp of pizza sauce (about 40 kcal) and about 60 g of part-skim mozzarella (about 180 kcal).	0:18	620	30	86	16	8
Caffeine-free diet Coke1 can (355 ml) · 355 g · low confidence Why this estimate An opened gold 'Caffeine Free' can sits next to his plate but is never mentioned. The gold can suggests the diet version.	0:18	1	0	0	0	0

Snack: fruit bowl

Good 209 kcal

Snack time means a colourful fruit bowl of pineapple, grapes, and a kiwi.

Pure fruit, natural sweetness and a tidy little fibre boost.

“The fruit bowl from the intro finally gets its moment of fame.”

Food	At	kcal	P	C	Fibre
Pineapple chunksabout 1 cup · 165 g Why this estimate From the fruit bowl. The same bowl also appears in the intro.	0:20	83	1	22	2
Grapes (mostly green, a few red)about 3/4 cup (~15-18 grapes) · 115 g Why this estimate From the fruit bowl.	0:20	80	1	21	1
Kiwi1 kiwi, in wedges · 75 g Why this estimate He said 'a kiwi'. From the fruit bowl.	0:20	46	1	11	2

Last meal: overnight oats encore

Good 500 kcal

And to close out the day, he goes back for another jar of overnight oats.

Another hit of protein and fibre, because consistency is delicious.

“Same oats, same jar. Variety? Never heard of her.”

Food	At	kcal	P	C	F	Fibre
Overnight oats (second jar)1 jar, about 2/3 to 3/4 full · 350 g Why this estimate He said 'another jar of overnight oats', so this is assumed to match the first jar (about 500 kcal, 41 g protein, 71 g carbs).	0:23	500	41	71	6	8

Whole video2,663 kcal Protein 224 gCarbs 372 g Fat 36 gFibre 38 g