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

Updated October 2020