Usually the breakfast, for a hearty man, might consist in a plate of fresh rare lean meat, without fat or gravy, a slice or chunk of bread, and, if desired, a cup of tea, which must be left till the last. If there be boiled potatoes, and one of them is desired, it may be permitted. Ham, gravy, fried potatoes, and a list too long and numerous to mention, of dishes often found on the breakfast table of boarding houses and restaurants, must be eschewed. Fortunately, there is hardly a table set but it affords something that will answer, at a pinch, for a meal.
The great art lies in what to avoid and what to deny one’s self.
After breakfast, in the case of a man who has work to do, (for we are writing for the general public, as well as the sporting man,) he will go about his employment. One who has not, and who is devoting his attention, at the time, to the establishment of health and a manly physique, will do well to spend an hour of the forenoon (say from 10 to 11 o’clock,) in some good exercise for the arms, hands, breast, spine, shoulders, and waist; the dumb-bells, sparring, or a vigorous attack on the sand-bags, (a large bag, filled with sand, and suspended in such a position that it can be conveniently struck with the fists.) This should be done systematically, and gradually increased upon making the exertion harder and harder.
From three quarters to half an hour before dinner, all violent exercise must cease.
Dinner should consist of a good plate of fresh meat, (rare lean beef, broiled or roast, is best) with as few outside condiments as possible. (If thirsty during the forenoon, drink, but never before eating.) Eat according to your appetite, of one dish—always, if possible, making four or five dinners out of the week, of rare lean beef, with nothing else than a small slice of stale bread. Or, if preferred, lean mutton, cooked rare, may be eaten instead of beef, at times, for variety. No scraggly, grisly fat, or hard cooked pieces, should be eaten. Nor need the appetite be stinted—eat enough, and when you eat that, stop!
(We cannot resist the impulse to condemn here, what we consider the frightfully injurious dinners and dinner habits of most people who, as they would call it, “live well.” Look over the bill of fare of any hotel or restaurant, or even the dinner-table of an ordinary boarding-house—see the incongruous dishes that, on the bills, stand in long lists, and that men devour, often three or four different kinds—soups, pastry, fat, fish, flesh, gravy, pickles, pie, pudding, coffee, water, ale, brandy—and heaven knows what else! Not one out of fifty eats a really wholesome, manly substantial dinner. All, more or less, distend the stomach, and bloat themselves with quantities of trash, to worry the digestion, thin the blood, and return, sooner or later, in lassitude, headache, constipation, or a fever, or some other attack of illness.)