Breakfast 1 — Cheggs
| Item | Amount |
|---|---|
| Chia seeds | 11.2 g |
| Sunflower seeds | 20 g |
| Flax seeds — ground | 11.3 g |
| Walnuts | 15 g |
| Eggs | 3 whole · 170 g |
| Olive oil | ½ tsp |
| Nutritional yeast | 10 g |
| Rocket · kimchi · iodised salt | handful each |
639 kcal · 38 g protein — take CoQ10 and omega-3 with this meal. Both need the fat.
Breakfast 2 — Yogurt Bowl
| Item | Amount |
|---|---|
| Greek yogurt | 170 g |
| Blueberries | 100 g |
| Rolled oats — soak overnight | 40 g |
| Hemp seeds | 1 tbsp |
457 kcal · 26 g protein
Lunch
200 g raw chicken breast · 150 g raw sweet potato · broccoli · ¼ cup nutritional yeast
~450 kcal · 56 g protein
2 tins in springwater with bones · 60 g dry rice · broccoli
581 kcal · 54 g protein
Skip the calcium capsule — bones carry ~720 mg
150 g tuna · 60 g dry rice · ¼ cup nutritional yeast · broccoli
492 kcal · 54 g protein
Mercury — skipjack, not albacore
Dinner
200–300 g protein — beef, chicken, tofu, or salmon 1–2× per week — with vegetables: broccoli, potato, carrot, onion, garlic, ginger, herbs, tomato, edamame, avocado, peas, coriander, rice, a little olive oil.
~590 kcal · 50 g protein
The Rest
| What | Detail |
|---|---|
| Cacao ritual | 20 g ceremonial cacao · 1 tsp maple syrup · 2 tbsp pu-er tea across ~1 L |
| Snacks | 2 small apples · 1 small banana · 2 medjool dates |
| Gelatin | 35 g + 1 g vitamin C — 15 g of it 30–60 min pre-training |
| Electrolyte water | 1 L — ½ tsp magnesium · ¼ tsp potassium chloride · ¼ tsp iodised salt · 5 g creatine |
Drink a decent share of the electrolyte water before and during training, not all after.
Supplements
| What | Dose | When |
|---|---|---|
| CoQ10 | 300 mg ubiquinone or 200 mg ubiquinol | Breakfast 1 |
| Omega-3 | 2 caps · 2,010 mg EPA+DHA | Breakfast 1 — skip on salmon & sardine days |
| Zinc (PepZin GI) | 1 cap · 8 mg | Empty stomach, morning |
| Calcium (Thorne) | 1 cap · 250 mg | Dinner — away from the zinc |
| D3/K2 | 1 spray | With a fat-containing meal |
| Vitamin C | 1 g | With the gelatin |
Where It Lands
| Nutrient | You | Note |
|---|---|---|
| Complete protein | 172 g | 2.5 g/kg — above target, no harm |
| Fat | 97 g (31%) | on target |
| Carbs | ~280 g | ~20 g under target |
| Fibre | 50–54 g | ~19 g/1,000 kcal — double the national average |
| Omega-3 EPA+DHA | ~3,100 mg | ~10× the national average |
| Calcium | ~1,060 mg | on target |
| Vitamin E | ~11 mg | fixed by the sunflower seeds |
| Zinc | 23–35 mg | under the 40 mg limit |
| Folate | ~417 µg | tightest nutrient — RDI is 400 |
Tuna 1–2× per week max (mercury) · no testicular heat — saunas, hot baths, laptop on the lap · minimal alcohol. Sperm take ~74 days to develop, so today's food shows up in three months.