Post your typical daily diet!

Hey everybody, I was thinking this could be an interesting thread. I have known a lot of climbers that are very into nutrition (and others that don't give a shit about it of course!). I love nutrition and food. I love eating! (maybe too much haha).

Here is my typical daily diet...things change obviously like the veggies or fruit. Sometimes I substitute out strawberries or pineapple for the banana or I eat my lunch meat portion on gluten free bread as a sandwhich...or skip late night snack if I'm full from a bigger dinner.

Typical daily diet

8:00am: protein shake 25g casein powder (no preservatives/artificial sweeteners), 1 banana, 1 tablespoon coconut oil, ½ teaspoon sea salt, 8oz water
1 tablespoon fish oil
1 cup coffee + 1 tablespoon honey + 1 tablespoon organic cream

noon: lunch, 1 chicken breast, 1 cup cooked rice, 1 banana, 1 scoop protein powder in water

3:00pm: preworkout 5g BCAA, 1 tablespoon honey, 8oz water

4:30-5:00pm: postwork protein shake (same as 8am)

8:00pm: dinner, 4oz ground beef, salad, ½ avocado, potatoes, brocoli, cheese

10:00pm: snack, 1 cup greek yogurt, ½ banana

That is 2,450 calories which seems about right for my body (5'7" 145lb).

I'd be curious to see what other people eat on a daily basis. If you just want to list your daily diet that could be interesting and you could estimate calories if you can come close on that/care about that.

peace!

lets see today:

2 slices of whole wheat bread (home made) with some peach jam, a banana, and a cup of green tea

mixed green salad with a purple pepper (home grown), olives, and a big portabello mushroom roasted with an egg on top, glass of OJ

Cinnamon roll snack and chai latte - couldnt stay awake in class

dinner was ravioli (artichoke/olive) plus some home grown cherry tomatoes. I think i'll have grapes for dessert

I don't follow any strict diet, but I think my habits are closely aligned with the Mediterranean Diet

I have no typical daily diet, and try to have some daily variety. I eat when I'm hungry, and rarely consume mass quantities of food at a time (e.g. the standard 3-meals-per-day plan is not for me). I'm more of a grazer. I drink lots of fluids, and am a big fan of tea. My caloric intake varies between 1,500 and 3,500 calories per day, depending on how much I'm moving around.

Loads of meat, roots and vegetables. Snacks tend to be dairy (full fat yoghurt or cheese), nuts or fruit. Very rarely some rice. A homebrew for desert here and there. No breads or pasta or grain products (except the beer). Eat when hungery, until full.

Breakfast I have a 12oz RedBull with some kind of pastry.

Lunch is usually something with red meat grilled or fried.

Dinner red meat or chicken, sometimes fish.

maybe this is why I've hit a slight plateau in my training...

oatmeal w/ bananas & tea
pbj, carrots, cashews/almonds
ramen or brown rice with spinach or broccoli added

Breakfast
A spicy Bloody Mary. With all the fixins

Lunch
(2) Guinness stout

Dinner
(3 glasses) Cabernet followed by an Irish coffee

That should cover it all!!!

Princess Mia wrote:Breakfast A spicy Bloody Mary. With all the fixins Lunch (2) Guinness stout Dinner (3 glasses) Cabernet followed by an Irish coffee That should cover it all!!!

Shouldn't the Irish coffee be in the morning?

I am a raw vegan, I only eat raw fruits, veggies, seeds and nuts.

Apple

Banana

Dried mango

Raw mock tuna salad on raw onion bread

4 cups of decaf green tea

Huge salad with avocado

tiny piece of raw chocolate tart

raw coconut water

I missed my smoothie today...I usually have a raw protein smoothie.

I trained with the personal trainer today and then climbed 2 hours in the rock gym.

I prefer Irish coffee at night..... Extra whiskey and loads of cream course

Jon Zucco wrote:oatmeal w/ bananas & tea pbj, carrots, cashews/almonds ramen or brown rice with spinach or broccoli added

are you vegetarian? Is that a typical amount of protein you take in? Have you experimented with higher protein diet? That diet is like...40g protein (max depending on serving sizes of the food of course). Thats under the RDA even and I tend to suspect that is lowballing it.

Interesting how little meat people are eating so far! I would have thought climbers would be eating higher protein diets but maybe some of us are genetically gifted enough to get by on small amounts of protein.

Jon Zucco wrote:oatmeal w/ bananas & tea pbj, carrots, cashews/almonds ramen or brown rice with spinach or broccoli added

this is also under 1,500 calories even if you're being generous on the estimations of the pbj and ramen bowl, etc. How much do you weigh and how tall are you? Have you checked your thyroid. This should be about at the level of a starvation diet for a normal adult male that is physically active.

I don't understand! But if you do bloodwork and you are healthy then more power to you!

Or maybe this is not a TYPICAL day's diet for you and other days you are getting double the amount of food + protein?????

It depends how much bud I've got but I'll hit 4,500 5,000 calls easily. I eat huge portions and have trained my stomach to expand similar to the way that professional eaters have.

Meme Guy wrote:It depends how much bud I've got but I'll hit 4,500 5,000 calls easily. I eat huge portions and have trained my stomach to expand similar to the way that professional eaters have.

I don't understand you when you communicate like this...going to need a meme for this, Meme Guy.

Samadhi, the RDA, or rather AMDR for protein is only 10-35% of calorie intake. Out of 2500 calories, that could be as low as 250 calories, or 250kcal/4kcal/g, so that's about 62g, which you almost exceed in just your supplemental shakes, which seems a little silly. Yes, that amount could be tripled and still be within the range, but Americans tend to be way over-proteined in general, especially from meat sources.

A good question would be, do you really want all that protein? I'd say it's pretty unlikely that you need large amounts of protein to properly build the main groups of climbing muscles, primarily the forearms. It's quite possible that excessive protein would only serve to add weight in the less than useful, but bulky muscles.

If you were trying to bulk up through P90X, Crossfit etc, AND train for climbing muscles, sure, it's possible building all that bulk would diminish your protein supply, but that's a different situation and problem.

At 185lbs and 5'11", BMI 26.5 to save you the time, I fall more into the 3000-3500 kcal/day range, and consume a measly 113g of protein (3 day fully recorded average through Diet Analysis Plus, for a college course). Having an athletic build, obviously my BMI is fairly irrelevant, point being, I barely meet the recommended 10% of total calorie intake from protein, but building muscle certainly isn't a problem for me.

Recently I've probably lost more protein intake due to red meats falling out of my daily diet somewhat accidentally. Through that I've lost a little weight, gained definition, and felt no ill-effects while training or performing, quite the opposite actually, but that could be the peak phase feeling coming on :)

A little added tidbit, Eric Horst suggests 15% of total intake to be protein, and warns specifically about big muscles in the wrong places.

mountainzone.com/blogs/perf…

Peanut butter toast, apple, banana, V8 energy drink for breakfast. I'll throw an 8 ounce steak or pork chop or ribs in if I'm hungry or if I went dawn patrolling (climbing or running)

Mid-morning snack of granola bar, apple, bag of carrots

Lunch of bell pepper, snap peas, sandwich with grilled chicken breast and cheese (2 of these if I'm hungry)

Constant snacking on apples, carrots, and Nutri-Grain bars

Dinner is usually something big. 14 ounce steak, a whole pizza, 2 orders of Thai food, footlong cheese steak. I usually follow it up with 8 ounces of frozen yogurt and granola.

Small snack right before dinner (carrots or apple).

I usually put down about 3000+ calories a day but I've got a pretty high metabolism and I usually get in about 2 hours of working out (climbing, running, or tennis) a day. I don't eat processed food or candy or anything but I have no qualms about putting down a pepperoni pizza. I'm 5.9 and 160.

Today (pretty typical):

Coffee with organic half-and-half

Yoplait cherry orchard yoghurt (a change from my usual Kozy Shack tapioca)

3 Stone Ground Wheat Thins, brie cheese, fruit paste

half a Dagabi Cucina salsiccia pizza

glass of Simply raspberry lemonade

If I'd been to the gym, I'd have had some Gatorade too.

Its food people, not MATH!!!

Eat when you're hungry. Eat less if you're overweight, more if you're under.

bfast = two eggs, 1/2 avacado, 2 oz turkey

lunch = honey chicken and veggie sir fry over rice (home made by awesome wife)

lunch #2 (pre gym) = pasta with lots of veggies and turkey meatballs (home made by awesome wife)

dinner = beef stir fry with veggies over rice (home made by awesome wife)

that is pretty typical for me. I drink about 20 oz of coffee (1/2 caf) between the time i get up and 2pm and a lot of water throughout the day. we try to avoid processed foods, but are not obsessive about it.

I am a wannabe gym rat who also likes to rock climb, so I eat roughly 200 gram protein, 60-80 grams of fat, and my carbs range from 50 to 500 per day since I carb cycle, which is really just calorie cycling in an attempt to maintain weight while still having fun pig out days.

Right now I'm drinking coffee, black.

Breakfast: big bowl of wholegrain cereal, usually low sugar, 2% milk. Also I mKe a smoothie with 2 small oranges, 2 bananas, strawberries, raspberries, low fat yogurt and some oj.

Lunch: today it's a big bowl of spinach salad with nuts and seeds and raisins, with balsamic and olive oil. Small bowl if brown pasta with beef red sauce. Typically i do eat salad for lunch with pasta, or black bean and beef chili, or chicken curry.

Dinner tonight: giant tuna steak, barely cooked, home made tomato and chili soup, cup of brown rice and another giant bowl of spinach salad.

I snack quite a but too, big spoonfulla of yogurt, tuna salad, almonds, peanuts, fruit... Pretty much anything that isn't processed or full of transfats. And also I'll make a small protien shake when I get home with milk, bananas, peanutbutter, yogurt and powder.

Seems like a lot, but today I will ride my bike 8 miles to work, then stand and walk all day, then ride 8 miles to the climbin gym to boulder for a few hours, then ride a few more miles home to burn some calories with my wife. Man's gotta eat!

PS, I like to think I eat healthy by buying fresh food (also local) and avoiding saturates and processed stuff... But I don't put all that much effort into it. Any feedback is appreciated! I want to find more healthy food but I'm lazy!