I've had a LOT of people sliding into my DMs asking specifically what I'm eating on the daily since I've toned up a little. I've listed it all in detail below, but please know that this changes regularly, is NOT to be adapted as your personal eating plan. I don't usually weigh food, but so you have an idea of portions I've listed approximates below.
My workouts have also been listed. I usually workout between 45-90 minutes a day, then do one long or a couple of shorter walks to get my steps up to minimum 15,000. Given I'm not a huge fan of cardio, I'm adding in low-intensity calorie burn that way and focusing on strength training.
4:30am: Wakeup. Check emails, socials, calendar for the day.
4:45am: Hop out of bed, drink Vital Greens + Vida Glow Blueberry collagen in 200ml tap water. Usually have 1 tab of Rhodiola (mine is from Now Foods) with this on an empty stomach.
5am: Throw on gym clothes. Flick on the kettle. Morning skin routine. Drink small 'Before You Speak' Cinnamon Coffee with almond milk.
5:15: Workout! 5-6 days a week this is strength training at home. I'm currently following a 6-week training plan by a company called Bodies By Rachel. I like structure and a deadline so this suits me well. Each day has a slightly different focus - eg. core, upper body, shoulders, glutes etc. Monday's I work with a personal trainer doing heavy leg + glute work because I'm focused on growing muscle there.
INTRA-WORKOUT: Switch Nutrition Amino Switch (BCAA's) + Gen Tech Creatine + Glutamine in 750ml water. if you're not sure that BCAA's are - this post is for you.
7am: Overnight oats. Made of: 40g oats, 100g plain Greek Yoghurt, 25g protein powder + water mixed. top with 50g berries, 15g flaked almonds and a splash of almond milk when you're ready to serve.
8am: Walk to the opera house + hang out for some nature.
9:00am: Meditate for 10-20 minutes using Headspace
10am: Back home (usually around 10,000 steps). Snack on 2 - 3 boiled eggs with pink salt. Dandelion tea with almond milk + stevia (drink this on repeat - about 4 times a day).
10:30-4pm. Work (Yea, I do have a real job...kinda), or nutrition study.
12pm : LUNCH: Large salad with 120g fish / tofu / chicken, coconut aminos, asparagus (I eat it raw) or pumpkin, sauerkraut (pour pickling vinegar over as a dressing), and any tomatoes/cucumber etc I have lying around. Handful of nuts or small amount of fat to help absorb fat-soluble vitamins.
+ Fish Oil Tablet - Nordic Naturals (therapeutic dosage of EHA AND DHA. Non GMO).
Dessert: Sugar-free hot chocolate + a few tbsp Greek Yoghurt OR Chocolate Banjo Bear / Loco Love Bar.
3PM Snack: Kids salted popcorn (13g) or protein bar (a few times a week) or homemade protein mousse (cottage cheese blended with jelly and set).
4pm-5:30pm: Another decent walk to get up to 15,000 steps.
6pm Dinner: 100-150g White fish, prawns, salmon or chicken with veggies, big tbsp hummus, 1/4 avocado, pink salt.
Dessert: Sugar-free hot chocolate (I use Avalanche sachets, or Adrenal Switch chocolate powder in warm almond milk) and a medjool date with nut butter if I'm feelin' it.
8pm: Bioceuticals Magnesium drink + Vida Glow collagen
9pm: Read for 30 mins or listen to a sleep cast
9:30pm: Lights out!
All up when I've tracked this a few times on My Fitness Pal, it's about 1800 calories a day. In context: I'm 33 years old, 167cm, probably weigh about 50-52 kg (I don't check it regularly), fairly active 7 days a week, probably about 18% body fat. My protein is usually up around 140g per day. The rest is made up of fats and carbs, though I don't worry so much about this split. You might notice I have my carbs in the morning (around training) and less throughout the day. I do this as a method of eating called Carb Cycling. Have a google if you're interested in the mechanics of it.
Questions? Hit me up below! Sal xo