My biggest limiter is my body composition. As Coach Doug says I have the body of a swimmer and not of a triathlete. The goal is to get closer to the body of a triathlete without cutting calories so much that it negatively affects my training. The “easiest” way to do this is make sure I consume about 500 fewer calories than I burn on a daily basis — so the more I train the more I can eat. On top of that the calories I consume should all be “core foods,” that is lean meats, fruits, vegetables, nuts, seeds, lean dairy, and legumes. The only time I eat non-whole carbohydrate dense foods such as breads, grains and sports nutrition is during a window before, during and after my training. If you’re interested, a lot of this is explained at www.thecorediet.com.
From just existing I burn about 1750 calories a day, you then add to that calories burning in training and subtract 500 to get a target calorie count for the day. The problem becomes rest days, such as yesterday, when I have no training to offset the calories I consume. The goal was, therefore, 1250 calories — I came close but not exact.
Here’s what I ate:
Breakfast – 6:30 a.m. — Egg white omelet (69 calories / 1 g carbs / 14 g protein / 0 g fat), Spinach (8 calories / 1 g carbs / 1 g protein / 0 g fat) and an apple with cinnamon (72 calories / 19 g carbs / 0 g protein / 0 g fat)
Running Total – 149 calories
For work, I pack all my meals and snacks up at home and carry them to work in my big neoprene bag.
Here’s the stack:
Morning Snack – 10:00 a.m. – Greek yogurt (100 calories / 7 g carbs / 18 g protein / 0 g fat, Banana (150 calories / 26 g carbs / 0 g protein / 0 g fat) and 1/4 cup Walnuts (164 calories / 3 g carbs / 4 g protein / 16 g fat)
Running Total – 518 calories
Lunch – 1 p.m. – 4 ounces of Grilled Chicken Breast (0 g carbs / 35 g protein / 4 g fat) & Steamed Broccoli (3 g carbs / 3 g protein / 1 g fat)
Running total – 728 Calories
Afternoon Snack – 4 p.m. – 1/4 cup almonds (207 calories / 7 g carbs / 7 g protein / 18 g fat), Celery (28 calories / 6 g carbs / 1 g protein / 0 g fat) and Hummus (70 calories / 6 g carbs / 3 g protein / 4 g fat)
Dinner (at Bricco Trattoria in Glastonbury – I won’t go to a restaurant unless I can look at the menu beforehand, figure out exactly what I can order and make a decision before showing up so I can make sure to keep things in control) — Seared scallops (155 calories / 0 g carbs / 30 g protein / 15 g fat), Roasted Root Vegetables (117 calories / 17 g carbs / 4 g protein / 2 g fat) and Celery Root Puree (119 calories / 15 g carbs / 0 g protein / 13 g fat)
Running Total – 1424 Calories
The good news: I wasn’t famished all day, I completely avoided processed foods and I consumed a wide variety of fruits and vegetables.
The bad news: I ate too much — not by a lot, but I was still over my calorie target for the day.
I found the whole exercise of photographing my food really useful, so I think I’ll do it again next week on a high volume training day just to compare the differences.