A can of albacore... the addition of balsamic to the olive oil didn't help as much as I hoped it would.
Usual yadda yadda... need to grocery shop.
Credit for the Physical Culture movement in North America, the precursor to the bodybuilding movement, goes to Bernarr Macfadden, an extraordinary entrepreneur who published physical culture magazines, organized physique competitions, wrote 150 books and accumulated millions in the publishing industry. Macfadden preached clean living and whole natural foods. He ate vast quantities of raw carrots, beet juice, fruits, dates, raisins, grains and nuts. He abstained from meat but recommended copious amounts of raw milk. In fact he even recommended an exclusive raw milk diet for extended periods.
The dominant star of the early years was Eugen Sandow, whose career spanned the late 1890s and the early part of the 20th century. He did not display the typical burly brute image, but a finely chiseled body, resembling those of Roman and Greek athletes. With the help of Florenz Ziegfeld, he marketed and displayed his physique in artistic fashion. In fact, it was through this artistic expression that Sandow inspired Macfadden in the mid 1890s. In an 1894 interview on his dietary habits, Sandow claimed to abstain from hard liquor, coffee and tea, but consumed the occasional beer. He ate mostly wholesome foods, but indulged at selected opportunities. Sandow, along with most of the other Physical Culturists of his day, placed more emphasis on the mechanical aspects of diet as opposed to the chemical. He believed in doing what was necessary to facilitate good digestion, including eating at regular intervals, selecting simple foods, applying thorough mastication, eating slowly and tying it all together with a good nightís sleep. He was critical of over-indulgence and recommended foods with a high nutrient value, although he admitted to eating what he wanted, when he wanted, and however much he wanted during his younger years.
Earle Liederman, author and friend of Sandow, also advocated whole natural foods. Liederman pointed out the importance of a strong digestive system enhanced by proper food mastication for men of strength and large appetites. He described the popularity of "beef juice" or "beef extract" for rapid muscle recovery. Liederman also felt obliged to mention that ice cream was very popular, referring to one lifter who often felt it necessary to finish his meals with a quart of vanilla ice cream.
Arthur Saxon of the famous Saxon brothers trio and a contemporary of Eugen Sandow, also recommended nutrient-dense foods for endurance athletes. He warned against the dangers of hard liquor, but condoned beer. In fact, Saxon had a reputation for hefty beer drinking as did many men of strength of the time. He warned against smoking while admitting to being a smoker himself. For gaining muscle, Saxon recommended milk mixed with raw egg after a workout, milk with oatmeal, cheese, beans, peas, and meat. He called milk the perfect food.
According to his brother Kurt, all three of the Saxon brothers had very hardy appetites. Along with his participation in the strength act, Kurt was also the trioís chef. Kurtís list of food consumed by the three brothers each day indicates substantial daily intake, with little self-denial. Milk is largely absent from Kurtís menus.