July 04, 2012

Food diary for Independence Day 2012

My friend Mare was curious about what I ate in a typical day, so I'm going to diary a few of them for posterity.

9AM:  Discovered leftover coffee from yesterday, reheated in microwave and drank it.

10AM: 8g of branched-chain amino acids.  I try to take a dose about this size prior to a fasted workout.  My daily fasting window is typically 16-18 hours followed by lifting prior to my first meal.  The BCAAs are insurance: my fast should be just the right length that I've had some positive autophagy without triggering any muscle catabolism; available BCAAs reduce the chances of catabolic breakdown even further.

1030AM to 1130AM: Workout time.  Today was metabolic conditioning and explosive work: power cleans, kettlebell swings, and box jumps.

12PM: 8g BCAAs.  I wasn't planning to eat for another couple of hours, so I took another dose for the same reasons outlined above.

1PM: 1 oz sharp cheddar, 1 large green pepper, 4000 IU D3.  The D3 is half my normal dose because I actually had some time to sunbathe today.

230PM: 2 lb boneless, skinless chicken thighs baked with Stubbs spicy BBQ sauce, 5g of fish oil, iced tea with the juice of one whole lime.  I added fish oil to the meal because I find I get fewer fish burps that way, and chicken fat in particular has a pretty terrible w-3 to w-6 fatty acid ratio, so this is an attempt at recovering some balance.

7PM:  0.7lb flat iron steak, seasoned with Montreal Steak seasoning, and pan-fried in Kerrygold Irish butter (pastured cattle, so the fats are well-balanced), 1c or so of steamed broccoli.  I put a tsp or so pat of butter on the broccoli after it was on the plate.  And another pat on the steak, because it's delicious that way.

8PM:  Another glass of iced tea with another lime's worth of juice.

9PM:  500mg Mg.  Helps me sleep, and it's one of those things that's hard to get with diet.  I never go higher than this dose, and I don't always take it (can result in loose stool).

And that's it, that's everything I ate today.  It's actually a fairly typical non-work day for me.  On a work day, lunch would be something out of the crock pot or something at a restaurant (Indian or Chinese buffet, typically).  Black coffee is my normal breakfast.

EDIT  forgot D3 and Mg initially

Posted by: leoncaruthers at 10:24 PM | Comments (2) | Add Comment
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1 Thanks Leon.
I was wondering about the bar-b-q sauce, most are full of sugar (you used it for the bacon explosion too), does the sugar burn off?

Posted by: mare at July 05, 2012 07:57 AM (A98Xu)

2 I looked and looked for the lowest-sugar-but-no-fake-sugar variety, and the Stubbs Spicy fit the bill, along with not having HFCS.  even so, I use it sparingly.  I'm trying to switch to using more mustard-based sauces, but I still had this in the fridge.

Posted by: leoncaruthers at July 05, 2012 01:46 PM (G5lyi)

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