What I Eat - Q2 2022

May 20, 2022 ยท 4 minutes

The goal of this article is to detail my current eating methodology, that is, what, when, and how I eat. I’ll provide some insight into how I’ve eaten in the past, my goals, a few basic rules I follow, and a typical day of eating.

How I’ve eaten in the past

In the last 15 years, I’ve experimented with different methods of dietary restriction:

I have also played with almost all variations of eating frequency:

Additionally, I’ve mixed different modalities while eating above, at, and below maintenance. Each modality has had its advantages and disadvantages, however, I’ve been slowly fine-tuning my diet and meal timing in order to maximize my current goals.

My current goals

As a triathlete and software engineer, I need both physical and mental performance to be optimal throughout the day. This requires making some compromises such that neither is fully maximized at the detriment of the other. In addition, I want to reduce body fat, increase lean muscle, and ensure adequate hormone production, recovery, sleep, etc.. Admittedly, this is a difficult needle to thread. Nevertheless, I am approaching, what is for me, the ideal diet.

Basic rules I follow

WARNING: The following rules apply to me. Your biology, preference, and goals may be different, therefore, these might not apply to you.

I have struggled in the past with severe depletion followed by extreme compensatory eating. For this reason, I focus on fueling before and after workouts (typically in the morning), so that I do not accrue an energy deficit. In practice, this takes the form of a pre-workout and post-workout meal.

My body simply does not do well on a high-fiber diet. I have found that eating high-fiber foods (kale, leafy greens, etc.) slows gut motility and causes GI issues.

Likewise, FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) foods do not agree with my body. I try to limit these foods especially around training.

This goes without saying. Eating a lot of sugar is a recipe for GI issues.

Full day of eating

Here, I detail the whole foods that I eat in a typical day. I will leave supplements for a future article.

Pre-Workout (7AM)

Calories Carbs Fat Protein Sugar Fiber
388 kcal 65g 13g 9g 26g 8g


Post-Workout (9AM)

Calories Carbs Fat Protein Sugar Fiber
440 kcal 33g 21g 28g 1g 6g


Lunch (12PM)

Calories Carbs Fat Protein Sugar Fiber
846 kcal 97g 29g 49g 0g 7g


Dinner (5PM)

Calories Carbs Fat Protein Sugar Fiber
727 kcal 105g 3g 69g 5g 13g



Calories Carbs Fat Protein Sugar Fiber
2401 kcal 300g 66g 155g 32g 34g

Carbs: 50%, Fat: 25%, Protein: 25%



Though I am constantly experimenting, refining, and reworking what and when I eat, I have found that this diet optimizes both physical and mental performance throughout the day.

It is important to be an astute observer of how certain foods affect your mood, energy, and performance. To this affect, it’s helpful to keep a food diary and have at least a ballpark estimate of the calories and macronutrients you are consuming.