also beefy, if you don't mind me asking whats a day in the normal food intake for you?
It depends on my exercise levels. I'm now down to anywhere between 2700 and 4000 calories.
I had to reduce the intensity of my cycling sessions due to my back problems - so instead of averaging 28km/h or so I'm trying to keep it around 25km/h ... As such I'm not burning as much during a ride as I used to.
On a typical day where I exercise for an hour I'll have about 3,000 calories. 2 hours exercise will see me eat around 3,600 and if I go for three+ hours I'll eat 4,200 or more.
The amount of carb I eat depends on exercise as well. On a rest day I'll eat maybe 50g. On a 1hr exercise day I'll do 75-100g. If riding 2hrs or more, I'll eat up to 150g. I try NOT to eat more than that, unless I'm riding for like 5+ hours - on really long rides I eat about 50g in a pre-ride meal, then 20-30g carb per hour of riding while I ride, then around 50g in a post-ride meal.
I also ALWAYS have protein almost immediately after my workouts - a shake if my workout ends at home, or a no-sugar protein bar if I'm out on the road.
Fat I eat all day. Breakfast is usually bacon or ham with 2 or 3 eggs ... the eggs are cooked in either butter or bacon grease. Mmmmm... If it's a bigger calorie day I add a piece of sprouted-grain toast with peanut butter, and maybe some cheese on the eggs. I usually have a handful of nuts with my protein shakes, lots of mayo and cheese in my wraps, I eat chicken with the skin, nicely marbled steaks seared first in a cast iron pan with butter or oil, etc. etc... Vinaigrette dressings with my salads - or full-fat dressings if another kind, and the list goes on.
Since I upped the fat intake, I'm building muscle in my arms without hardly trying... I notice my tri's really improving, and all I do is pushups 3x a week... Cycling is building my biceps (unheard of for most cyclists) due to the pulling action while climbing... quads are now 27.5 inches... calves 20" ... I'm a freak.
...and my lipid profile is improved since my last 6 month checkup =)