• Rob Olson

A Full Day of Eating - Coach Rob

Here we go, a complete breakdown of everything I eat in a day! Worth noting beforehand, I'm a 200lb male, I workout 5 days per week, and my goal right now is to maintain my body composition.


Coffee, with 1 scoop of collagen protein, and 1/2 serving of MCT oil


4 egg omelette, 1 slice pepper jack cheese, 2 cups spinach, 4 tablespoons guacamole, 1 cup plain old school oatmeal

Calories: 900

Protein: 51g

Carbohydrates: 68g

Fat: 47g

11am - "Lunch"

4oz BBQ pulled chicken, 1.5 servings white aborio rice, 2 cups broccoli, 2 servings of peanut butter, and a 16oz kombucha

Calories: 890

Protein: 55g Carbohydrates: 93g Fat: 40g

[Workout at 2pm]

Post workout meal around 3pm:

Banana, 1 scoop Ascent Whey, 1 scoop collagen protein, 5g creatine

Calories: 275

Protein: 35g Carbohydrates: 34g Fat: 2g

6pm - "Dinner"

4oz grilled chicken, 2 cups roasted green beans, 250g of white potato, 1.5 servings of kerry gold butter on potato, 1 serving of guacamole, 2 servings of cashews

Calories: 890

Protein: 42g Carbohydrates: 80g Fat: 52g

7pm - "Snack"

2 organic coconut chocolate chip cookies

Calories: 200

Protein: 2g Carbohydrates: 16g Fat: 16g


Calories: 3,187

Protein: 184g

Carbohydrates: 291g

Fat: 156g


This is a pretty typical day for me.  Big things to note are:

  1. Three big meals and two small snacks.  They are all balanced pretty well on the macro-nutrient front (protein-fats-carbs)

  2. I put the higher carb meals around my workout (lunch and dinner)

  3. We try to eat whole, organic, unprocessed food as much as possible

  4. Sugar for the day is very low 

  5. I do eat a "higher fat" diet due to my caloric requirements.  The body only needs so much protein in a day, and the amount of carbohydrates I eat depends on my activity level, so the only macronutrient left to get calories from is fat.  If I am doing more exercise, like training for a marathon, I will up the carbs and reduce the fat, protein stays the same. 

  6. Denise meal preps lunches for the week, so I eat the same lunch most days of the week.  Breakfast I eat the same thing every day.  Dinners vary but the nutrients and calories stay pretty consistent. We try to eat fish once or twice a week.

  7. I still log my food 90% of the time, and weigh and measure.

  8. I will have "treat foods" maybe one meal per week (pizza Fridays are my favorite), but for instance in the case of pizza, which is carb heavy, I will still try to "balance" it by adding some protein and having a salad with it.

  9. I drink alcohol on average 1 day per week, and its usually 2-3 beers

Nutrition is THE MOST powerful thing you can do to be healthy.  For those struggling to clean up their diet, I will say this, once you cut out the sugar, you no longer crave it.  But if you regularly consume sugar, it's an addiction, and it's hard to break.  If you would like some guidance and accountability, shoot an email to nutrition@cfsimsbury.com

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