Thomas’s Daily Diet

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!

Paul Heffernan

Personal Strength Training by Jon-Erik Kawamoto

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Tara Stuckless

Personal Strength Training by Thomas King

I heard really good things about it from my sister, and I could see the positive results she was getting. I needed to do something. I was overweight, depressed, and recovering from a back injury. I had reached a point where simply getting up out of a chair was becoming difficult. I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me. I’m so glad I did! After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise. The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout. As someone who was in poor physical condition starting out, I was worried about hurting myself. Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard. The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit. I feel well looked after.

Nic Capps

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

Chris Stratton

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

Chris Spurvey

Nutritional Coaching by Julia Howard

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

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