What is your diet like?

[Nina]

What does your diet/workout routine/supplement stack look like?

 

[raven]

Diet:
5 small meals throughout the day
Breakfast: Egg on wholemeal toast with kale
Brunch: Black Beans/Chickpeas with Brown Rice/Quinoa and Veg
Lunch: Turkey/Chicken Fillet with veg
Tea: Nuts, Berries and Veg
Dinner: Fish with Veg
Supper (Occasionally): Healthy Cereal

Exercise:
6 days a week, alternate days jogging and gym work, on gym days I have three different routines; chest and back, biceps and triceps, legs and shoulders

Supplements:
Omega 3, Psyllium Husk (for digestion), Betaine Hcl and Amino Acids. Adding electrolytes when they arrive.

General Wellness:
maintaining good sleeping pattern, minimising screen time, meditation, trying to eliminate negative thoughts.

Disclaimer: Have been seriously slacking with Diet and Exercise the last three weeks due to exams, haven't gone off the rails or anything but will get back on my optimal programme end of May.

 

[Aleksandr]

Diet:
Breakfast smoothie
1 raw egg
1 scoop protein powder
2 bananas
1 cup spinach
1/4 cup almonds
1 tblsp tahini
1 tblsp cacao

Lunch
4 slices bread
1 cup spinach
150-200g beef brisket
2tblsp Tomato paste

Dinner
1 cup rice
1 cup brocolli
100g beed brisket
2 tblsp tomato paste

Before bed
A second breakfast smoothie

Workout routine:
Sun/Mon/tues: rest
Wed: tennis 2.5hrs
Thurs: morning 20min interval training running up a public stair, walking down, repeat. Afternoon tennis 2.5hrs
Friday: rest
Saturday: 4hrs tennis

Supplements:
30mg zinc with after dinner smoothie
"Genesis sea minerals" electrolyte supplement when exercising (high in mg chloride)

 

[Blue88]

Breakfast
- spring water
- Celtic sea salt

Lunch
- 100g brown rice pasta
- garlic
- onions
- 4 eggs
- spinach
- tomato passata
- olive oil
- Celtic sea salt
- 150-200g lamb or seafood

Dinner
- 100g brown rice pasta
- garlic
- onions
- 4 eggs
- spinach
- tomato passata
- olive oil
- Celtic sea salt
- 150-200g lamb or seafood

Massaging of scalp to alleviate calcification. Spring water and sea salt throughout the day.

 

[mattyb]

This is most weekdays for me nowadays. I work from 7AM-2PM, and usually work out and coach between 4PM-7PM. Weekends vary a lot more.

Early Morning (6AM):
Not much, sometimes half a cup of coffee with collagen powder at some point between 6-11AM. Water. Rarely eat this early unless I'm feeling really slow.

~11AM:
Usually a small snack. Half the time just a muffin, donut, or toast w/ PB&J. The other half the time meat, veggies, and fruit. Water. Sometimes I might have one or two of those mini-chocolate bars (for some reason our office manager always keeps a stash of these at the office for everyone).

~2PM:
Lunch. Varies all the time. Usually some kind of meat/eggs/fish, greens, starches, and fruit. Maybe once a week I'll have pizza or something like that around this time. If I'm training that day, I'll often have an espresso before I start training. Often will have some wheat germ around this time. Water.

~5PM:
Fresh juice or fruit during/after training and before coaching. Sometimes just water with electrolyte salts and collagen.

~7PM:
Dinner. Often similar to lunch, but a bigger meal. Meals we seem to have often are burritos, meat+potatoes+veg, stir fry, lasagna, gyros/souvlaki, rice+beans, curry/indian food, etc. I like cooking so I usually take the time to make a full meal. Some sort of dessert, even if it's just fruit - but can often be something like a cinnamon bun. Water.

~9PM (just before bed):
Sometimes nothing, sometimes dry cereal, sometimes toast with PB/honey. I usually don't drink water around this time because I hate having to pee at night.

Ultimately though I play everything by ear. I can usually tell when I need more salt, or more sugar, or more protein, or less food, or more water, or whatever. So although this is a typical day, it's very loose based on how I'm feeling.

I may supplement with an active b-complex, zinc, and curcumin once a week at most.

 

[Aleksandr]

This is most weekdays for me nowadays. I work from 7AM-2PM, and usually work out and coach between 4PM-7PM. Weekends vary a lot more.

Early Morning (6AM):
Not much, sometimes half a cup of coffee with collagen powder at some point between 6-11AM. Water. Rarely eat this early unless I'm feeling really slow.

~11AM:
Usually a small snack. Half the time just a muffin, donut, or toast w/ PB&J. The other half the time meat, veggies, and fruit. Water. Sometimes I might have one or two of those mini-chocolate bars (for some reason our office manager always keeps a stash of these at the office for everyone).

~2PM:
Lunch. Varies all the time. Usually some kind of meat/eggs/fish, greens, starches, and fruit. Maybe once a week I'll have pizza or something like that around this time. If I'm training that day, I'll often have an espresso before I start training. Often will have some wheat germ around this time. Water.

~5PM:
Fresh juice or fruit during/after training and before coaching. Sometimes just water with electrolyte salts and collagen.

~7PM:
Dinner. Often similar to lunch, but a bigger meal. Meals we seem to have often are burritos, meat+potatoes+veg, stir fry, lasagna, gyros/souvlaki, rice+beans, curry/indian food, etc. I like cooking so I usually take the time to make a full meal. Some sort of dessert, even if it's just fruit - but can often be something like a cinnamon bun. Water.

~9PM (just before bed):
Sometimes nothing, sometimes dry cereal, sometimes toast with PB/honey. I usually don't drink water around this time because I hate having to pee at night.

Ultimately though I play everything by ear. I can usually tell when I need more salt, or more sugar, or more protein, or less food, or more water, or whatever. So although this is a typical day, it's very loose based on how I'm feeling.

I may supplement with an active b-complex, zinc, and curcumin once a week at most.

What do you coach?

How do you tell if you need more salt/protein/sugar/more or less food?

 

[mattyb]

What do you coach?

How do you tell if you need more salt/protein/sugar/more or less food?

I coach olympic weightlifting and GST (gymnastic strength training).

I just pay attention to physical/mental cues and food cravings.

- If I'm feeling sluggish, dehydrated, have muscle aches, but I keep on peeing - I'll need salt (and some water and starches, but not much). If I don't keep on peeing, it just means I need more water.
- If I'm feeling full and heavy - I need lots of water and to not eat for a while. Often I'll have veggie juice during this time.
- If I'm feeling a bit tired, and feel like I couldn't put in a good workout, and that's all - I probably need something sugary and maybe a bit of caffeine.
- If everything feels like I'm running good and steady - I probably just need to keep it going with some protein and veggies, and maybe an easy starch like rice.
- If my skin is showing lots of signs of dryness and redness, this often means I'm dehydrated and hypochloridric, so I'll often treat it the same as if I'm full/heavy and drink a ton of water, veggies juice (with high chloride vegetables), sage or rosemary teas, and eat lots of greens. Then I usually follow it up with lots of protein.

And if I'm feeling absolutely bagged in every way imaginable and am craving an easy day, I probably just need a ton of food - salt, carbs, sugar, protein, everything - and lots of rest alongside it.

 

[raven]

@mattyb might be a vague question but how do you get in a position where you can trust your body on what to eat? If I eat even a tiny bit of sugar my body tells me to eat half a bloody cake so I'm pretty sure I'm not there yet

 

[mattyb]

@mattyb might be a vague question but how do you get in a position where you can trust your body on what to eat? If I eat even a tiny bit of sugar my body tells me to eat half a bloody cake so I'm pretty sure I'm not there yet

The answer is just to start trusting it. Eat half a cake. You'll feel like shit after, and chances are you won't really want to eat much at all the next day.

You have to trust in your body to react properly. Some days I'll eat over 4000kcal (I only weigh 155lbs). Some days I'll eat almost nothing. When I eat a lot in a day, usually over the next 3-4 days I get strong urges to exercise and eat good food. You just have to trust it to balance things in the long run.

Having some conceptual knowledge can help as well. Just knowing basics, like if you eat lots of sodium and carbs/sugar you'll likely need a ton of water afterwards not to get dehydrated, can go a long way.