A Full Day of Eating (November 3, 2023)

Total: ~3,250 calories

Protein: ~202g

Carbs: ~361g Fat: ~124g

10am - Cup of Black Coffee

12pm - Meal 1 | 1,000 Calories (83g Protein, 75g Carbs, 42g Fat)

Chicken Wraps

• 300g of chicken breast

• 2 large wraps

• 1 avocado

• Assorted vegetables (tomato, onion, spinach, cucumber)

2:30pm - Meal 2 | 310 Calories (16g Protein, 59g Carbs, 1g Fat)

Healthy Sorbet

• 250g of organic frozen pineapple or mixed berries

• 150g of protein yoghurt

• 30g of honey

4:30pm - Meal 3 | 640 Calories (21g Protein, 135g Carbs, 14g Fat)

Ice Cream and Fruits

• 1 Banana

• 1 Apple

• 2 Kiwifruit

• 1 tub of Halotop Cookie Dough Ice Cream

7:30pm - Meal 4 | 1,300 Calories (82g Protein, 92g Carbs, 67g Fat)

Steak and Rice

• 300g of grass-fed ribeye steak

• 300g of white rice

• A cup of broccoli

Commentary

My philosophy is that the best meal plan is one that you can stick to. For me, today was a maintenance calorie day, meaning that I would burn roughly the same amount of calories as I ate, resulting in no weight loss or gain. I eat foods that I enjoy eating and stick to the 90/10 rule, in which I just try to eat whole foods 90% of the time and try to minimise processed foods. I do understand that it is the most optimal to just never eat processed foods, but I enjoy ice cream a lot to which the utility of the satisfaction I derive from eating the ice cream outweighs the negatives.

Why I eat what I eat

I eat only for two purposes, enjoyment and nutrition. I try to keep it simple and eat foods that I enjoy eating and are nutritionally dense such as steak and fruits.

Meal 1:

Lean Protein from Chicken Breast:

The 300g of chicken breast in this meal provides a significant amount of lean protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a strong immune system. It can also help with weight management by promoting a feeling of fullness, reducing overeating, and assisting with fat loss.

Whole Grains from Wraps:

The 2 large wraps offer a source of whole grains. Whole grains provide essential carbohydrates, dietary fiber, vitamins, and minerals. They can contribute to sustained energy levels, improved digestion, and reduced risk of chronic diseases like heart disease and type 2 diabetes.

Healthy Fats from Avocado:

Avocado is a nutrient-rich source of healthy monounsaturated fats. These fats are beneficial for heart health, as they can help lower "bad" LDL cholesterol levels while increasing "good" HDL cholesterol. Avocado also provides fiber and various vitamins and minerals, including potassium, which is crucial for maintaining healthy blood pressure.

Nutrient-Packed Vegetables:

The assorted vegetables, including tomatoes, onions, spinach, and cucumbers, bring a wealth of nutrients to the meal. Tomatoes, for instance, are rich in vitamins C and A, as well as antioxidants like lycopene, which can help protect against certain cancers. Onions provide phytonutrients and can boost heart health, while spinach is an excellent source of iron, calcium, and vitamins A and K. Cucumbers contribute hydration and additional vitamins and minerals.

Meal 2:

Antioxidant-Rich Fruits:

The 250g serving of frozen pineapple or mixed berries provides antioxidants in my diet. In particular, high levels of anthocyanins and polyphenols which leads to a reduction in oxidative stress and inflammation.

Yoghurt:

This yoghurt contains probiotic cultures, such as Lactobacillus and Bifidobacterium which promote a healthy balance of gut bacteria which aid in digestion, improve nutrient absorption and support overall gastrointestinal health.

Natural Sweetener (Honey):

Honey tastes amazing and I use a locally sourced honey from NSW. Locally sourced honey has shown in scientific literature to help with allergens and hay-fever which is something that is especially beneficial for me. The antioxidants in this meal as a whole, also helps protect my body from free radical damage which can lead to skin cancer.

Meal 3:

I eat this meal purely for enjoyment. I think there is a big misconception that sucrose (sugar from fruits) is unhealthy for you. I don’t believe this to be true.

Fruit

The amount of fruit I eat has largely been influenced by a doctor called “Paul Saladino” or otherwise more commonly known as Carnivore MD on YouTube. He has taught me a plethora of knowledge regarding nutrition and although I don’t agree with everything he says, I do agree with his stance on fructose and fruits as a whole. From an evolutionary adaptation perspective, plants want animals to eat the fruit from them to deposit the seeds with humans eating fruit in our entire history. From a medical literature perspective, fruits are associated with decreased risk of chronic diseases, such as type 2 diabetes, cancers, and cardiovascular diseases.

Ice Cream

I eat a lot of ice cream. Almost everyday. From a physical health optimisation perspective, this is obviously not the healthiest choice. However, eating ice cream makes me happy and personally for me, it is a good way to de-wind whilst watching some YouTube and reset my mental state from work.

Meal 4:

Rib-eye

I try to eat only grass-fed beef, because they have a better proportion of omega-3 fatty acids and contain more antioxidants than their grain-fed counterparts, which can help prevent cell damage lowering the chances of Alzheimer’s disease. The reason why I eat rib-eye is simply because it tastes amazing and I have enough calories to eat it despite its higher fat content. Typically, this meal is also my post-workout meal so the high protein content is just another additional benefit.

Rice

Rice as a source of complex carbohydrates, although less nutrient-dense compared to whole grains; can be absorbed easier by my body and causes less bloating for me personally. It is just generally a good energy source.

Why do I practise intermittent fasting?

I don’t personally believe there is anything special about intermittent fasting. It won’t cause any additional weight loss. As an ex-physics student, the law of thermodynamics is something that I can’t forget, with calories in, calories out being the only contributor to fluctuations in body composition as a scientific fact. The reason why I only start eating at midday is simply because I’m not hungry in the morning and that it makes my morning routine faster.