How to Burn 19,000 Calories in One Day

Legend, gear up for the Leadville Redemption Story you’re been waiting for!

One of my favorite childhood memories is grabbing a vanilla milkshake from the corner store back in Sydney. I used to pay for it with pocket money I earned by picking up sticks in the backyard. My mum made a big mistake by offering us 10 cents per stick, which is definitely a story for another newsletter!

I’d sit outside, holding that chilled aluminum tin, sipping on the thick vanilla goodness. The only challenge? The shake was sometimes so thick that it felt like a workout just trying to get a mouthful through that tiny straw. And then, boom! Brain freeze from trying too hard, too fast! 

But what do vanilla shakes and Leadville have in common? Well, when I was 54 miles into the Leadville 100, after climbing the brutal Hope Pass at 12,600 feet, I was moving at a snail’s pace—36 minutes per mile. The incline was crazy steep, stretching my calves and Achilles to the max. At that altitude, it felt like trying to suck a vanilla shake through a straw—except the higher I climbed, the smaller that straw got. It kept getting harder with every step, with a relentless headache much like a brain freeze. 

But hey, I did it. Last week, I achieved a huge personal goal by earning that Leadville 100 buckle. 

Your support was felt every step of the way! I am excited to share that the doc will be coming to YouTube as my team did an incredible job of shooting the journey. Shoutout to Alex and Chris, who actually climbed to the highest part (12,600 ft) of the journey. Keep an eye out for some incredible drone footage. It goes live this Saturday at 12pm, so be sure to subscribe to the channel if you have not already.

While we’re on the topic of vanilla shakes… During the race, I burned a staggering 19,000 calories. It reminded me of the point I always make around eating for performance and not aesthetic. However, that only applies in our everyday lives. In order to climb this monumental mountain, I had to fuel up with foods I usually tell you to avoid—refined sugars and low-fiber options. 

In my last newsletter, we talked about fat consumption and how it affects digestion and absorption of nutrients. Just to recap: 1 gram of fat equals 9 calories, while 1 gram of carbs or protein equals 4 calories. Carbs and protein are easier to break down and absorb quickly—especially when fat isn't in the mix.

Fueling for Performance: Breaking Down the Ratios

I get a lot of DM’s and emails from you legends around how much you should be having based on your goals and lifestyle. So let me go into details about macro breakdown, using myself as an example first.

Right now, I’m working on strength training for Hyrox, and here’s how I break down my macros. First, I start with my daily calorie goal, based on my expenditure: 3600 calories. Then, I figure out the right ratio for my needs, which currently focus on strength building and lean muscle mass. For me, that’s a 45:30:25 ratio of Carbs: Protein: Fat.

Now, let’s do the math:

• Carbs: 3600 x 0.45 = 1620 calories

• Protein: 3600 x 0.30 = 1080 calories

• Fat: 3600 x 0.25 = 900 calories

To convert those into grams:

• Carbs: 1620 / 4 = 405 grams

• Protein: 1080 / 4 = 270 grams

• Fat: 900 / 9 = 100 grams

This is just a guide, and everyone’s body and goals are different. So, for Everyday Legends with daily intake of 2400 calories with the same 45:30:25 Carbs: Protein: Fat ratio, here's how the math breaks down:

• Carbs: 2400 x 0.45 = 1080 calories

• Protein: 2400 x 0.30 = 720 calories

• Fat: 2400 x 0.25 = 600 calories

To convert those into grams:

• Carbs: 1080 / 4 = 270 grams

• Protein: 720 / 4 = 180 grams

• Fat: 600 / 9 = 67 grams

This gives you a solid foundation for fueling your body at 2400 calories per day. Adjust as needed based on your activity level and goals!

Find the balance that works best for you and fuels your performance. Here’s what I can tell you from my experience:

• Rule #1: You know your body better than anyone else.

• Rule #2: While I don’t obsess over calorie counts, using wearables like WHOOP or a watch can help gauge your daily expenditure.

• Rule #3: Track your intake for no more than three days at a time. This three-day rule keeps things balanced without turning it into a habit.

• Rule #4: Don’t stress about hitting an exact number. Some days you’ll be close, others you’ll be over or under. Just remember, it’s better to have a bit more fuel than not enough for consistent performance.

Much love,
DC

#EatGoodFeelGood