Instagram post by @reformfitnessnz Reform Fitness NZ

This is what (this particular) Personal Trainer eats during a typical work and training day:

Thursday 2nd November 2017
Milk, whole - 2 cups
Pics Peanut Butter - 60g
Banana, raw - 2 Medium
Blueberries, frozen - 2 cups
Whey Protein - 3 scoops
Coffee - 4 cups
Egg, whole, cooked, scrambled - 3 medium eggs
Bread, toasted - 1 slice
Spinach, cooked - 1 cup
Salmon, cooked - 350g
Rice, brown, cooked, instant - 1 cup
Broccoli, cooked - 1 cup
Carrots, cooked 2 2.5cups
Olive oil - 2.5 tablespoons
Peas, green, cooked - 0.5 cup
Onions, mature, cooked - 0.5 cup
Beer - 2 bottles
Yoplus Low Fat Yogurt - 2 cups
Cheese, natural, Cheddar or American type - 60g
Weetabix Whole Wheat Cereal - 5 biscuits

This comes in at about 3800kcal with a rough macro nutrient split of 30% fat, 35% carb and 30% protein. This may seem like a lot BUT it's so important to remember the output that any given day requires. On this day I woke at 5am with first session at 6am and subsequent sessions taking me to lunchtime. An early afternoon heavy strength gym session was followed by more clients and classes until a 7pm finish.
So, it's a long day of being active and on your feet hence the need for a high calorie intake. I wouldn't necessarily want or need this much food if I sat at a desk for 8 hours REGARDLESS of whether I still went to the gym or not; the majority of your daily calorie burn is from NEAT (Non Exercise Activity Thermogenesis) not from what you do during your one hour of exercise.

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