• Rob Olson

Full Day of Eating for Fat Loss

The most common question I get is - "What do you eat?" This post aims to help answer just that question!

As someone that has been doing CrossFit for over 7 years, and living an active lifestyle for 15+ years, what I am doing right now I can honestly say is the best that I have found.

Key points before seeing the food:

- I am 6'2"

- I currently weigh 204lbs

- I workout 6 days a week

- I follow Renaissance Periodization

- I am currently on Cut 1 of RP for fat loss

- This day is a Light Day of Training after 3 meals

Meal 1


- Egg white omelet with 3oz steak, peppers and onions.

- Macros: 7oz protein, 0g carbs, 0g fat

- Black coffee

- Puori Greens drink

- Puori Vitamin D, Omegas (fish oil), and Olly Multi Vitmain

Meal 2


- 1.5 cups of homeade turkey chili

- Kettlebell Kitchen salad

- Macros: 7oz protein, 30g carbs, 0g fat

Meal 3


- 7oz chicken, 1.5 cups white rice, 7 cashews

- Macros: 7oz protein, 60g carbs, 7g fat


Workout - 2pm


Meal 4


- Post workout shake

- 2 scoops SFH Recover protein, 1 scoop SFH Strong, 1 scoop Puori Carbs

- Macros: 35g protein, 25g carbs

Meal 5


- 7oz chicken, 2 handfuls of brussell sprouts, 2 cups shredded sweet potato (Kettlebell kitchen)

- Macros: 7oz protein, 75g carbs, 7g fat

Meal 6


- 1.5 scoops Ascent Casein, 1 banana, 1/4 cup granola, half packet of Justins Almond Butter

- Macros: 35g protein, 60g carbs, 7g fat


- Using the InBody scanner, my results from 45+ days of this resulted in... (Technically December was all maintenance, and Cut 1 started Jan 1)

- 4.4lbs of weight loss

- 0.5lbs of muscle loss

- Percentage Body Fat drop from 8.9% to 7.6%

- Losing fat without losing muscle is very, very hard to do. Consuming the right amount of protein helps with that.

- Performance in metcons remained in part to the carbohydrates. I even PR'd several workouts.

- Slow and steady progress creates lasting results. If I had seen a bigger drop in weight, my performance would have suffered.

Closing thoughts

- For those not used to Renaissance Periodization, you may be wondering about calories. In RP, we dont use calories as a unit of measure. We look at protein, carbs, and fats. We measure each meal, based on the time of day we workout. Carbs are moved around the workouts.

- The InBody scanner does tell me my Basal Metabolic Rate (BMR) though, which is total calories my body uses while at rest all day. So if I do nothing, I need 2,265 calories to maintain. I would estimate my Total Daily Energy Expenditure (TDEE) at 3,000 calories. This includes Coaching CrossFit classes and working out. So my estimated Cut 1 calories I would say 2750. Not a drastic cut. This is where slow and steady comes in. Consistency is KEY!

- If I eat 6 meals a day, 7 days a week, that is 42 meals a week. I eat 41 of 42 meals per RP guidelines. I have maybe 1 cheat meal a week.

- I will drink alcohol maybe once or twice a month. Remember, alcohol stops fat burning, and prevents muscles from growing. Its a direct inhibitor to my goals.

- Most of my meals are the same. I find what works, and usually stick to that. Its not very exciting, but I eat so I can A) perform how I want, B) look how I want, and C) promote health and fight disease.

If you are interested in learning more about CrossFit Simsbury's Nutrition Programs, CLICK HERE

About the Author:

Rob Olson

Owner / Head Coach

Growing up in Simsbury, I started playing ice hockey soon after I started walking. I continued to play up through high school, as well as playing lacrosse and running cross country at Avon Old Farms. In addition, I also played football, raced mountain bikes, skied (then) and snowboard (now). I also enjoy road biking if I have the free time. If it’s athletic, chances are I like it, and have done it. I was first introduced to CrossFit at BUD/s (Basic Underwater Demolition / SEAL training) in 2008. I continued to use and benefit from CrossFit training during my time as a US Navy SEAL, with tours to Afghanistan, Africa, and Europe. I am very passionate about CrossFit, and whole heartedly believe everybody can benefit from it. CrossFit will not only get you in better shape, but the effects will translate into your personal and professional life as well, such as learning perseverance, commitment, teamwork, integrity, and community. The pursuit of health and fitness is a lifelong journey, and I have found CrossFit to be the most efficient and streamlined training method. Contact me at rob@cfsimsbury.com


CrossFit Level 1 Trainer

CrossFit Mobility

CrossFit Strongman

CrossFit PowerLifting

CrossFit Endurance

CrossFit Kids

CrossFit Aerobic Capacity

Diane Fu Olympic Weightlifting

Special Operations Medic – ATP / EMT / PEPP / ACLS / CPR / AED

Fitness Achievements:

My goal is to continually increase my general physical conditioning. I like to be strong while still having an endurance capacity.

Newport Marathon 2015 (3:53)

Ironman 70.3 Syracuse 2017 (6:40)

Ironman 140.6 Lake Placid 2017 (14:14)

Deadlift 525lb

Bench Press 315lb

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