Would like to see the general consensus on what people of crossfit-esqe/endurance/military/leo bent exercise and eat and how the structure their intake.
For example I train twice a day, endurance at 9am, strength and conditioning at 5pm. 5 days a week.
7am - Wake 7:30am - 2 eggs, 250g sweet potato, coffee with coconut cream (2tsp) 8:30am - Optional banana depending on how I feel. 9am - Train (eg; 5km worth of intervals, some calisthenics) 10am - 20g BCAA.
*Note: Aim to hit a stimulus post workout with the BCAA but away from the try to let the body do it's own thing as I am still trying to lean out 5kg's or so.
4pm - Apple/Banana and 100g Sardines 5pm - Train (eg. Heavy power/oly lifts (1-5 rep range, short strength/durability based metcon) 6pm - 20g BCAA 7pm - 300g Salmon, Unlimited green vegies with salt/pepper/olive oil for taste.
Totalling around 150p, 150c and 70f for 1700-1800 cals. Context being leaning out, up the calories where feeling flat on any given day during the week, usually by increased sweet potato and meat consumption.
Would love to see how other athletes/operators structure their average day.
You didn't give body metrics, but I think someone training that hard should be eating well above 1800 cals a day. (I'm 6'1", 200lb, currently leaning out on 3500 cals w/ 1 workout per day).
7am - 3 large eggs, 140 grams chicken
11am - 225+ grams protein (varies, usually turkey, chicken or fish), plenty of veggies (greens, carrots, peppers, cucumber), starchy carbs (potatoes, squash, rice in a pinch) if possible, usually 200g cottage cheese w/ raisins and sunflower seeds, 1 apple.
3pm - Apple, cranberries, or sunflower seeds (optional).
5:30pm - 2oz shredded coconut, apple/banana, 4-6oz heavy cream. (Post-workout)
Dinner varies in timing and content, but I always focus high protein and carbs. I've had far more success focusing on carbs than protein, as I come right in on the line of glycogen depletion daily, and not being keto-trained, carbs (starches in particular) are the only foods that keep me energized throughout the week.
Workouts are 5 days a week; 1-1.5 hrs; rowing either on water or ergs; time and intensity varies, good mix of anaerobic and aerobic work (max length 30 min/piece). I supplement with bodyweight and core circuits and occasional running. School keeps me active and walking a lot with heavy load (full day's worth of books/stuff).
My funky meal times are on account of my school schedule, as I have only one opportunity to eat during the day, and none again for at least 7-8 hours.
Its almost impossible to train twice a day and actually operate at the level required at my team and nobody likes a guy that falls behind. Ive seen guys who do it and they usually end up burnt out on some type of adrenal fatigue.
I also have specific knowledge that almost all of these same guys are registering testosterone levels comparable to 12-18 year old women, when the blood work comes back. Overtraining and sleep issues are a very real problem within the community. How do I know? Because I used to be one of theses massive over trainer who simply thought more = better. If you haven't set a repeatable personal record (no progress) in anything in a long time you may be one too.
To the OPs question, I lift weights about 1x per week(snatch/overhead squat/clean). I do 1 day of sprints, tire pulls and agility work. Lastly Ill do weighted ruck runs in soft sand 3-6miles or an obstacle course run 1x per week. Thats about 3 days per week, and has taken years of trial and error to be able to recognize, in myself, when Im overtraining. Now, I focus on quality of training rather than quantity.