2500-2700 calories with an emphasis on protein and fats with some fast carbs before my climbing session and some additional carbs after my session. The rest of the carbohydrates that day are more fibrous and I have those earlier in the day.
My off-day/climbing day is essentially the left-column in this picture with the meals moved around in order,
Meal 1 is the same
Meal 2 is the same, but I steal the wheat germs from Meal 4 and have them here.
My Meal 3 (lunch) is an amalgamation of other meals, and some replacements,
- 170g chicken or beef
- 60g nuts (I “steal” 1tbsp of nut butter from Meal 4, and the 1 oz of walnuts from Meal 5 to here)
- vegetables from meal 5 & 6.
Meal 4 for me is my pre-climb meal and is the ground beef (or an other equivalent protein source) and the rice (white instead) with a little nut butter (15g)
Meal 5 for me is pineapple with shrimp/chicken/whatever. Post-climb.
Meal 6 is the 1 scoop whey, 1 scoop casein, and 10g gelatin, to heal my fingers after climbing.