Hey Folks! Every week, I get asked questions such as: “What do you eat?”, “What is your diet like for strongman?” or “How many calories do you eat?” 

Because of the interest in the topic, I decided that the best thing to do was write a blog post about it! Before I get started though, a little disclaimer. A person’s diet, similar to an exercise program, is a very individualized thing. My diet is designed to maximize my performance in the sport of strongman and as such is not necessarily suitable for other purposes (weight loss, endurance performance, etc). So please do not think of this as a blueprint for how you should be eating to achieve your fitness goals!

What I’ve laid out for you is a glimpse into my “average day”. There can be changes in here for meals like breakfast and supper. For the most part though, I stay pretty consistent to what is written below. Enjoy!

Meal 1: Breakfast Skillet

This skillet is 2 sausages, 1/2 of a red pepper, 1 onion, 3 medium potatoes, 2 eggs, and a couple handfuls of cheese. I also had a glass of orange juice with it. This can vary though, some days, it’s bacon eggs, and toast or when I work early in the morning, it’s a protein shake, rice, fruit and orange juice. The rough nutrient breakdown for this meal is: 43 grams of protein, 65 grams or carbs, 50 grams of fat and a total of 960 Calories.

Meal 2: Steak and Rice with Tomatoes

This meal is a 225 gram strip loin steak, 145 grams (measured uncooked) of jasmine rice, and 175 grams of cherry tomatoes. The meal is always rice, beef, and vegetables. Lately, it’s been the striploin but I have had ground beef or the shredded beef (see meal 4) with this meal many times. The rough nutrient breakdown for this meal is: 49 grams of protein, 131 grams of carbohydrates, 6 grams of fat and a total of 830 Calories.

Meal 3: Shake and Fruit

I usually eat this meal at work so it’s on the run. It is a shake made of 1 (35 gram) scoop of protein powder and 1 (100 gram) scoop of weight gain powder. With it I usually have some fruit, often 3 clementines as any of the morning JKC crowd could tell you!. The breakdown for this meal is: 43 grams of protein, 100 grams of carbs, 8 grams of fat and a total of 635 Calories. 

Meal 4: Shredded Beef and Rice with Zucchini

This meal is 175 grams of shredded slow cooked beef roast, 145 grams (measured uncooked) of jasmine rice, 175 grams of roasted zucchini, 75 grams of barbecue sauce and a couple handfuls of cheese. Similar to meal 2, this meal is always beef, rice, and vegetables. The rough nutrient breakdown for this meal is: 49 grams of protein, 170 grams of carbs, 12 grams of fat and 1050 Calories. 

Meal 5: Yogurt, Berries, etc, etc🤣

My last meal of the day varies depending on the day. When I work early in the morning, I usually have something smaller like a shake and some fruit similar to meal 3. When I’m not up as early though, I like to have something a bit larger and lately that’s been a smoothie that consists of 200mL of oat milk, 300 grams of greek yogurt, 200 grams of frozen blueberries, 45 grams of natural peanut butter and 100 grams of weight gainer powder. The breakdown for this shake is about 58 grams of protein, 130 grams of carbs, 35 grams of fat and 1030 Calories.

So, now we get to the fun part, the total amount. So with these meals my daily total is about: 245 grams of protein, 600 grams of carbs, 110 grams of fat and a total of just over 4500 Calories. As I’ve said, this is what I’d call my “average day”. This can change some days based on my work schedule, for example on Monday and Tuesday I generally have breakfast, lunch, a shake, and then supper before bed since I don’t get home until late so I’m not having that evening shake. I hope you all enjoy this post and it gives you a little insight into my diet!

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

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