Diet
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
- HOT SAUCE 🌶
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
Protein
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.
Sodium
I avoid sodium as much as possible; it causes water retention and bloating.
Water
I carry a 40oz hydro flask everywhere. I drink 4 per day, for a total of 200oz (1.5 gallons).
Supplements
- 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