What I Eat And How I Train

I love posts that describe how people eat, train, and what their general activity looks like. It is probably because this is something I am always tweaking to find the optimal levels for health and fitness. Since I love reading these types of posts so much I figured I should create one for myself. Of course this is just a snapshot in time, from March 1st 2019 – March 7th 2019, and it will likely change but this will give you a rough idea as of now.

Below you will find a summary of my activity based on my Oura ring, what I did for training that day (if any), total caloric intake including fat, protein, and carbs, and a picture and description of each meal I ate. If you really want to dive into the numbers of what I ate you can check out this spreadsheet with a daily summary of my intake as well as the complete details of what I ate each day.

Currently my goal from a training perspective is to build strength, and add muscle mass. I am trying to make my diet reflect and support this goal. I have been increasing food intake and paying close attention to eating enough protein (roughly 140g). You will notice some days I hit or exceed these goals and somedays I fall short, it is still something I am trying to dial in.

In addition, you will notice that I am fairly active, taking anywhere between 10k-20k steps. Average daily for me is around 13k. You will notice that most weekdays there is an extended period of activity in the morning. This is my morning walk which accumulates a majority of these steps.

As far as my meals go you can see I am quite consistent about what I eat. Breakfast looks the same most days. Lunch is almost always a salad with different protein. Dinner is meat, veggies, and a starch. I also eat a wide variety of protein sources, fish, eggs, red meat, chicken, pork, organ meats, and mollusks. I also don’t detail much about my liquid intake. I drink 98% water, just to thirst, throughout the day. In the morning I have one cup of coffee with stevia and almond milk. Then occasionally I will have a Zevia, typically on Mexican night as you will see below.

I also don’t detail supplements I am taking, it is not something that I like to focus on as food should come first and supplements later after identifying specific deficiencies. Here is what I take each day currently.

Great Lakes Collagen – I take this as the glycine helps lower my high homocysteine. It also has been proven to help with tissue repair and damage so it can’t hurt to take. I did experiment not taking it for a while and saw my homocysteine numbers go up.
Thorne Creatine – The benefits of creatine have been proven time and time again, all athletes should take it.
Thorne Multi-Vitamin Elite AM and PM – This is just a safety mechanism, it can’t hurt to take and will help with any nutrient deficiencies.
HomocysteineX – This is extra B vitamins for my high homocysteine
Magnesium Glycinate – Nearly everyone has a magnesium deficiency and as an athlete you are more likely to so I take this to help
Zinc – I am trying to resolve a zinc deficiency which I have been tracking via blood tests. Eventually this is something I hope to stop taking.

What do you think? What questions do you have? Anything else you would want to know? Leave your comments below!

March 1st

Activity

Training

1×6/side 1/2 kneeling landmine press (superset with barbell reverse lunge)

3×6/side 1/2 kneeling landmine press (superset with barbell reverse lunge)

3×6-8/side Barbell Reverse Lunge

3×2 clusters Chin ups (superset with landmine press)

3×10-15 Banded Face Pull (superset with chin ups)

5-6 min 3-5 reps Trap Bar Deadlifts

Food Intake

Energy (kcal)	Carbs (g)	Fiber (g)	Protein (g)	Fat (g)
2415.01	173.5	40.27	154.7	126.92

Breakfast

3 eggs, some ground turkey, butternut squash, zucchini, summer squash, peppers, onions, bacon, a little guacamole, 2 homemade sweet potato pancakes and one birch benders paleo pancake with some almond butter on it

Lunch

Mixed greens, cucumber, broccoli, peppers, carrots, olives, avocado, butternut squash, tomato, can of salmon, leftover egg my son didn’t eat, pecans, Primal Kitchen 1000 Island Dressing, Epic Bacon Bits

Dinner

Sweet potato, Brussel sprouts, zucchini, summer squash, onion, collard greens, broccoli, short ribs with some Primal Kitchen steak sauce

Snack

Banana, blueberries, and strawberries with Muir hazelnut banana on top