Diet

Breakfast: Omelets and Salad

4 large eggs (~285kcal, 25g protein, 19g fat)

2oz diced hard salami (~200kcal, 11 protein, 16g fat)

A few brazil nuts

40g Savoy Cabbage

40g Broccoli Florets

40g Cauliflower Florets

50g Baby Spinach (collectively: 90kcal, 8g prot, 0g fat)

40g (3tbsp) Extra Virgin Olive Oil (360kcal, 40g fat)

15g (1tbsp) Balsamic Vinegar

2 Fish Oil (Kirkland 1 Per Day Enteric Coated)

5000iu Vitamin D3 (Nature's Bounty 5000iu)

1 Probiotic (Nature's Bounty Probiotic 10)

Lunch: Beef and Salad

1 Beef Short Rib (~200g; ~350kcal, 38g protein, 20g fat before cooking)

Vegetables as above

1 smallish apple (~90kcal)

40g EVOO

15g Balsamic

2 Fish Oil

10000iu Vitamin D3

1 Probiotic

Dinner: Pork and Rice

1 Pork Chop (~200g; ~235kcal, 40g protein, 6g fat before cooking)

150g White Rice (~500kcal, 10g protein)

1 smallish apple

1 Fish Oil

10000iu D3

1 Probiotic

5g Creatine

Sometimes caffeine

I usually leave for the gym about 20 minutes after this

Post-Training: Fish and Rice

1 (White) Fish Filet or segment (~110g; 100kcal, 20g prot, 1g fat)

150g White Rice

1 Fish Oil

Daily Total:

~3250kcal, 180g prot (23%), 250g carb (33%), 160g fat (44%)

Explanations on What's There:

Brazil Nuts: Selenium content's good for testosterone production

Beef, Eggs: Good protein and vits/mins. Saturated fat and cholesterol both important for both general health and testosterone levels.

Pork: Good for potassium and selenium. Fairly lean, good fat profile.

Salad: Vit/min. Zinc, Magnesium, Iron are all important for testosterone, and all 4 of these contain other stuff with similar effects

Salami: Tasty, protein.

White Fish: Tasty, protein, selenium.

Rice: Carbs. Also good vit/min and selenium.

EVOO: Healthy fats. Brand is actually important here; California Olive Ranch and Kirkland's Organic EVOO are two of the only cheap ones that are actually 100% EVOO.

Vinegars and Honey: Mix with EVOO for vinaigrette on salads.

Apple: Flavor pairs well with pork, apples can't hurt you.

Fish Oil: Omega-3s to balance the Omega-6. This one's got the best fatty acid profile out of the cheap stuff I've found, strongly recommend.

Probiotic: No fermented stuff in here so good for gut flora. This one's got more types of cultures but it's much more expensive and I take a lot of it. Any probiotic that lists stuff in CFU or Cells is good.

D3: Not necessary if you're out in the sun a lot. Otherwise very important for mood and testosterone production.

Creatine: Very cheap (buy pure unflavored monohydrate powder, it's like $20/kg), positive effect on athletic performance. Apparently works best taken shortly before training.

Other Explanations:

No Poultry: Thighs are cheap but high in omega-6 fats; pork chops cost the same as breast and have more flavor and better vit/mins.

General Layout: Some evidence that keeping fat mostly towards the start of the day and carbs mostly towards the end can improve fat loss when cutting weight. Carbs important for supporting training, too, so it makes sense to eat them around workouts.

White Rice as carb source: Bread gives me headaches, not a fan of potatoes. Brown rice isn't any healthier, costs more, and takes longer.

How I have a life eating like this: The salads are the only thing that requires any actual prep time, so I just split the veggies up and put them in ziplock bags on the weekends. Rice doesn't require any attention, and I just sear the meats.

I also do go out a lot, but I know roughly how much/what to eat for a given meal and I'm not much of a drinker (currently) so nbd.

Notes/Probable Changes:

Brazil nuts might be unnecessary for selenium given how much I get from everything else.

Wants more protein and less fat. I'll replace the morning salami with something leaner and possibly add another egg.

I get like no calcium, so it might be worth supplementing there. I'm definitely not adding dairy or more greens.

If I can drop weight at this intake I'll just leave it as is, otherwise I'll reduce the rice and the olive oil.