A Day in the Life of the Perfect Diet & Workout

Plenty of blog articles exist about what foods to eat, what exercises to do, what programs are the best, etc... While this is great I think it's high time for some practical advice. I mean if you you were to follow ME.... ADAM TOMBO around for a day and observe how I strategically attack my nutrition and training with the utmost calculation how would that look?

Now you may be saying Adam.... Are you insinuating that your training and nutrition is perfect??? That is a pretty bold proclamation! I agree with you it's a bold statement and while my nutrition is likely not perfect I would have to say that I have refined it into a very structured system.

So here goes..

5am: Wake Up (truthfully if it were up to me I would wake up between 6 & 7am everyday but unfortunately my field doesn't allow for that)

- Put a pot of water on for my tea and commence getting dressed.

- Pour boiling water into my travel mug with some strong organic black tea. No sweetener or anything. It is bitter yes but man it packs a good buzz.

- Next I prepare my first meal (protein shake):

Mix 1 cup organic coconut milk & 1 cup cold water

2 cups frozen berries (strawberries & blackberries usually)

2 tablespoons natural almond butter (healthy fats)

2 scoops organic grass fed whey protein powder (vanilla)

Blend and bottle...... Off to work.

From 6am to noon I am usually packed with clients but I make sure to get my first meal in about 10am (protein shake). I like this option because I can drink this meal while training a client. Multitasking baby!

Also this meal serves 2 purposes. First, it breaks my fast and gives me some much needed nutrients. Secondly, it delivers a big punch of amino acids that I want to have around in my bloodstream when it comes time to train in a couple hours. Remember there is a purpose to everything.

12pm: Time to train - before my training session I will take a pre-workout amplifier that includes some caffeine, amino acids, and creatine (this is not necessary but since my goal is strength & increased muscle mass this combo helps me push hard in my sessions)  

A day in the life workout will include something along these lines:

A1. Strength

- Some Type of Squat or Deadlift for multiple sets & rep ranges

- Pulling variations (Heavy Kettlebell High Pulls, Close Grip Pull Ups, or maybe some Power Cleans)

B1. Core Work & Heart Rate Intervals

- Barbell Floor Presses, TRX Crunches, KB Swings, or maybe some Medicine Ball work.

Agility Work or Rowing Intervals

1-2PM: Once my workout is complete it's home for lunch

- Lunch will include the following ingredients normally

- 6-8oz of grilled chicken breast or lean ground turkey

- 2-3 whole eggs

- 2-4 cups of sauteed spinach

- 1 cup of steel cut oats cooked in organic coconut milk

2 Large glasses of water

*remember my goal is increased strength & muscle so my food quantity is high. Individual portions may vary depending on height, weight, and fitness goals*

4-7pm: Back to the gym for some evening sessions 

7-8pm: Arrive home for dinner

- Dinner will likely include the following

- 10-12oz of grilled chicken breast, lean steak, or wild caught fish

- 1-2 cups of steamed rice or organic pasta 

- 2-4 cups of some kind of steamed vegetable (broccoli, spinach, brussels sprouts, etc..)

- 2 Large glasses of water

Then I make sure I get to bed at a reasonable hour and do not consume alcohol more than once per week as sleep is a crucial part of recovery from intense training.

So there you have it. A glimpse into what a (near) perfect day of eating and training should look like. Remember changes in lifestyle and behavior come slowly but as long as you keep progressing before you know it you will have solid systems in place and your health will be top notch. Good Luck!