My Daily Diet
My Daily Diet
An example of what Three Strikes looks like
At around 2,800-3,200 calories per day, this diet keeps me around a 200 pound bodyweight at six feet tall with almost daily weight lifting and/or cardio.
With this diet, my glucose rate spikes above 90 mg/dL 30-60 minutes after eating, which is well below the Highlander Standard of 130 post meal. This is not an accident. I don’t eat many sugars or high glycemic foods. And I still enjoy my diet. It gives me enough energy to do daily workouts and stay lean. If you don’t know where to start with diet, just copy mine and see how you respond.
Basic principles:
I aim to eat four meals a day of around 50g of protein each (bodyweight divided by four).
For convenience, I try to eat the same things every day, particularly for my two morning meals. Less decisions lead to less variance.
My biggest meal is lunch which is usually prior to lifting. Cardio I usually do in the morning after a shake.
Morning Shake (5-6 am)
500-600 calories, ~50g protein
Almond milk
Whey isolate
Oats or coconut flakes
Ground almonds
Chia seeds
Creatine
Collagen
Breakfast (~10:30 am)
600-700 calories, ~50g protein
3-4 eggs
Some type of cheese
Lower sodium bacon or sausage
Greek yogurt with a ½ tsp of Manuka honey and cacao nibs
Snack (whenever)
Almond butter, macadamia nuts, Brazil nuts
Lunch (~3:30 pm)
800-900 calories, ~50g protein
Beef or chicken, usually leftovers
Rice/sweet potatoes/vegetables/salad
Dinner (~8:00 pm)
600-700 calories, ~50g protein
Beef or chicken
Vegetables/salad