Sample Daily Eating plan for Michelle:
On Rising: Pink grapefruit, hot water and fresh lemon juice, fish oil supplement.
Breakfast: 2 eggs, ½ avocado with 2 rice cakes.
Crossfit training Post workout: Whey protein shake made with Keifer milk, a banana and 2 tbsp. honey.
Lunch: Chicken/turkey and vegetables stirfried in coconut oil with white rice.
Dinner: Spinach salad with poached salmon darne, sauerkraut, fresh beetroot, and hummus with apple cider vinegar and olive oil dressing.
Before bed: Organic oats with ground chia seeds, desiccated coconut and almond butter.
My water intake is approximately 2.5 litres on training days, with 2 cups of white/green tea in addition. I also drink 3-4 cups of coffee per day made with KoKo coconut milk (Even PTs have their vices!!). Once I feel like caffeine isn’t affecting my sleep, and my energy levels aren’t becoming dependent on it, I’m happy. If I feel like it is, I will cut down to 2 cups per day.
I take fish oils first thing in the morning, with a B-complex which has added iron in it. I take chlorella and cilantro 3 times throughout the day – I recently had my mercury amalgam fillings removed so I am currently on a heavy metal detox protocol. I take Vitamin D3 on days when I haven’t had any sun exposure. I also take magnesium 1 hour before bed to help me unwind.
I am currently doing Crossfit in a competitive setting, with my first competition coming up in 3 weeks time. Crossfit is a combination of Olympic weightlifting, strength training, gymnastic and endurance training. Since this training is massively demanding, my calories and carbohydrate intake are very high for a girl. For the last few months, my priority is to perform to my maximum capacity and fully recover from each training session. My main training goal is no longer to be lean and have a low percentage body fat, and I am simply trying to maintain my weight at 68kg and 14% body fat while getting as strong and fit as possible for my upcoming competition. I am training approx. 7 days per week with 2 rest days. A typical week consists of 3 Olympic lifting sessions, 3 Crossfit session and 1 mobility/pre-/re-habilitation sessions to ensure I stay flexible, supple and injury free.