This is my nutrition routine.
Not every day is the same, so I can be metabolically flexible. For two days I do keto, and one day I do moderate carbs, then repeat the cycle. On my two keto days I wake up and take an iron pill and vitamin C at around 8:30 AM, at 9 AM I have two cups of matcha green tea, at 10-11 AM I have four cups of coffee with baking soda. At 12-1 PM I break my fast with 30 grams of pea protein in water. At 1-2 PM I have soaked 2 tbsp pumpkin seeds, 1 and 1/2 tbsp sesame seeds, one cup of peanuts, 7 walnut halves, 10 macadamia nuts, 10 almonds, handful of shelled pistachios, 1 tbsp cacao butter, two tbsp flaxseeds, two tbsp basil seeds, 1 tbsp psyllium husk powder, algal oil capsules for 1000 mg of dha and some epa, avocado, two tea spoons of olive oil. At 2 PM I have cooked veggies (broccoli, cauliflower, skinned and unseeded tomatoes, black beans, olives, pickles, mushrooms, organic tofu, bell peppers) and okra chips. At four I have another 30 gram protein shake.
On the moderate carb day I have the 30 gram protein shake at 9 PM with the coffee and green tea. At 11 I have the same bowl of soaked seeds and nuts as the keto days minus the peanuts and pistachios. At 11:30 AM I have the same plate of cooked veggies as the keto days. At 12-1 PM I have baked purple sweet potatoes with cinnamon, one kiwi, one lemon, 12-16 oz. black/red raspberries, green banana, non gmo 0 fat pop corn, one tbsp raw-uncooked-unfiltered honey, one lemon (can have other fruits on this day, like pineapples, cherries, strawberries, and organic green apples). At 3 PM and 5 PM I have another 30 grams of pea protein shakes.
These are the daily supplements I take
2000 mg l-leucine powder, 1 tea spoon glycine powder, vitamin D3 (if there's not much sunlight), vitamin A (retinyl), niacin B3 (with flush), algae DHA and EPA, half teaspoon of borage oil, zinc, iron, HMB, 250-400 mg magnesium glycinate (or d-malate), taurine, 1000 mg l-lysine, 1200 mg NAC, Methylcobolimin B12, half teaspoon of chlorella powder, boron, 50 mg DHEA, half teaspoon choline, half a teaspoon of neem, teaspoon of matcha green tea, one teaspoon of reishi mushroom powder, turmeric in hot water, 3 tablespoons of dried parsley, ginger root powder, ceylon cinnamon, one tablespoon of extra virgin cold pressed olive oil, one tablespoon of cacao butter, 5 grams of creatine monohydrate, 1000 mg chromium, half a teaspoon of beta alinine, potassium citrate, two tablespoons of apple cider vinegar, lugol's iodine, 3 tablespoons of sunflower seeds (vit. E), 2 tablespoons nutritional yeast.