Joshua Wood Web Developer

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