Joshua Wood


I prefer to eat basically the same thing every day, and avoid eating out unless it’s really worth it (or if it’s ramen 🤤). When I do eat out for convenience (work lunches, for instance), I try to pick restaurants that make food that is easily reduced to its component parts (to make calorie tracking easier).

Base Ingredients

This is what I eat on a regular basis. I try to keep these ingredients stocked and prepared so that I can throw meals together quickly. I like to keep my meals simple–usually a carb, protein, and vegetable. These are also easily combined into bowls, burritos, salads, etc.

  • Brown Rice
  • Barley
  • Quinoa
  • Sweet potatoes
  • Oatmeal
  • Black beans
  • Lentils
  • Avocado
  • Coconut oil
  • Kale
  • Broccoli
  • Various fruits and nuts
  • Chicken
  • Pork
  • Fish
  • Flax seed

Calorie Tracking

I track what I eat using the Lose It app. I use three formulas to determine my daily caloric intake, depending on my current goals:

First, calculate TDEE (Total Daily Energy Expenditure). 1.4 is an activity multiplier (assuming 4-6 hours of exercise per week) suggested by Mike Matthews:

$TDEE = 1.4 * $BMR

  • Gaining muscle: 1.1 * $TDEE
  • Losing fat: 0.75 * $TDEE
  • Maintaining: $TDEE

To get the value for $BMR, use the The Katch-McArdle Formula.

Current targets:

  • Gaining muscle: 3,480 cal
  • Losing fat: 2,373 cal
  • Maintaining: 3,132 cal


As a weight lifter, I eat a high protein diet. I use the following formula to calculate my daily target:

0.8 * $body_weight

My current daily protein target is 220 grams. I typically get about 1/2 of that from meals, and the other 1/2 from powder supplements.

Carbs and Fat

I eat complex carbs and good fats like avocado, fish, and coconut oil. These tend to manage themselves since protein always has first priority.


I avoid sodium as much as possible; it causes water retention and bloating.


I carry a 40oz hydro flask everywhere. I drink 4 per day, for a total of 200oz (1.5 gallons).


  • Krill oil
  • Whey protein
  • Creatine
  • Citrulline malate
  • BCAA (during fasted training)

Foods I avoid

Foods known to increase cholesterol (bacon, egg yolks, foods high in trans fats)

  • Dairy
  • Processed food
  • Fast food
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