After having now written dozens of articles on nutrition, supplements, etc. I felt it was time to put up a post where I go through my own diet. While my diet has changed somewhat over the years, the general structure (macronutrient ratio, food choices, etc.) has stayed pretty much constant for 5-6 years. As I’ve highlighted repeatedly in my articles, humans can be lean and healthy on a wide range of diets and macronutrient intakes. Although there are some universal characteristics of good nutrition (e.g., whole foods, adequate protein intake), there definitely isn’t one generic diet that fits everyone. Anyways, I’m not going to discuss that in depth here. Check out the diet page and all my articles on nutrition if you want to dig into the science.
- Age: 25
- Weight: 220lbs-242lbs/100kg-110kg
- Height: 6’6/198 cm
- I use the ancestral human diet as a template/starting point. This means that I primarily eat seafood, meats, eggs, vegetables, fruit, and nuts, but I also include some neolithic foods such as potatoes, fermented dairy, cacao, and alcoholic beverages. I rarely eat cereal grains or foods such as hamburgers, pizza, chocolate bars, etc., except when I’m going on trips or to a party/dinner.
- Reindeer liver, eggs, salmon, cod, chicken, yogurt, fermented milk, and beef are some of the animal source foods I eat the most of.
- Bell pepper, broccoli, onion, garlic, sauerkraut, cacao, coconut oil, and bananas are some of the plant-based foods I eat the most of.
- I buy mostly organic, grass-fed, etc.
- I use GHEE for cooking.
- My protein intake stays around 25% year round, while energy percentages from fat and carbohydrate fluctuates a little. Generally, in periods where I’m very physically active, I meet the elevated energy need by increasing my intake of carbohydrate and protein.
- Perhaps the greatest obstacle people face when they’re moving away from the typical grain-based western diet is finding good lunch alternatives. However, there are actually more options than you might think. Nuts, boiled eggs, fruits, salads, shredded coconut, and fermented dairy products are some easy and convenient foods you can bring to school or work. Or just bring leftovers from yesterday’s dinner.
Meal patterns and cooking
- I rarely eat until about 9 a.m., and usually not before 10 or 11 a.m.
- I usually eat 4-5 meals each day.
- I generally eat about 2 hours prior to a workout. After training I wait until I’m hungry before eating.
- I’m not really that into cooking. I’m definitely interested in eating healthy and good food. However, I like to get things done in the kitchen as fast as possible and try to get away with 30-40 min. of cooking each day. This means that I’m not using a lot of dressings, sauces, etc., I typically stick to what I know, and I often prepare several meals at once. I can appreciate those who love spending time in the kitchen and try out new dishes, but that’s just not me.
Snacks, desserts, alcohol, etc.
Mostly bananas and apples.
- Fermented dairy
Mostly yogurt, cottage cheese, grass-fed butter, and fermented milk.
Some periods I drink a lot, some periods not at all. On average, I would say once a week. Typically wine and spirits.
- Fish oil
- Potato starch (Resistant starch)
A couple of tbls. each day
1-2 ts. each day
Energy intake and macronutrient ratio
- Protein: ~25%
- Fat: 50-60%
- Carbohydrate: 15-25%
- Total energy intake: 3000-3300 kcal