Rich Froning Jr. is one of the fittest men on Earth.

He won four straight individual CrossFit Games titles between 2011 and 2014. He now competes in the team category for the most successful CrossFit team in the world—CrossFit Mayhem Freedom.

The 31-year-old is currently training for the 2019 CrossFit Games at his affiliate gym, CrossFit Mayhem, which is located in Cookeville, Tennessee. On the gym’s official YouTube channel, cameras chronicled what a typical day of Froning’s diet looks like:

[youtube video=”shHmFrJXCew”]

All of the below info is reaped from this video. Froning utilizes a Renaissance Periodization diet template and has been practicing a form of intermittent fasting for almost a year now. He often trains fasted in the morning, something that he says took him about a month or two to get used to. He usually takes in his first calories around 1 p.m. and then stops consuming calories around 9 p.m., which means he follows a 16/8 brand of intermittent fasting (16 hours of fasting a day, 8 hours of feeding a day).

Prior to this, he’d often eat breakfast and then go all day without eating before having dinner, which led him to feel like “crap” during his second workout. “Intermittent fasting makes me eat in the middle of the day, where I used to not eat,” Froning says.

With that, let’s outline what a typical day of eating looks like for this god of fitness.

First Meal

Protein Shake

• Advocate BodyLean25 Performance Protein Shake Mix (Vanilla Flavor)
• Whole Milk (Froning says his nutrition coach tells him to use water, but in his words, “I’m not using water. I don’t like water in my protein shake.”)
• Hershey’s Caramel Syrup (Froning says it’s an easy way to up the amount of post-workout carbs he ingests, as he aims for about 75 total grams of carbs in this shake)

Two Slices of Toast

• Made with Dave’s Killer 21 Whole Grains and Seeds Organic Bread
• Topped with Simply Ground Peanut Butter and Welch’s Jelly

Omelette

• Whole Eggs
• Sautéed Peppers and Onions

Oatmeal (We don’t see him making/eating it in the video, but he does mention it)

Froning then heads back to CrossFit Mayhem for his second training session of the day, which, on this particular day, looks like this:

Post-Workout Snack

Protein Shake (similar recipe to first)

Some Coffee (Rich isn’t a big coffee drinker, but he brewed some for CF Mayhem teammate Tasia Percevecz and wanted to sample his work)

Dinner

Chik-fil-A

• 12-Count Grilled Nugget
• Medium French Fry
• Medium Lemonade
• Large Superfood Salad

Froning also had to feed his three adorably rambunctious kids, so he hit the drive-thru at Chik-Fil-A. However, he was able to find a meal that fits “perfectly” inside his guidelines for this meal, which were 45 grams of protein, 120 grams of carbohydrates (ideally 60 being low GI and 60 being high GI), and then 20 grams of fat.

Nighttime Snack

Shake

• Oats
• Frozen Fruit Mix
• Simply Ground Peanut Butter
• Advocate BodyLean25 Performance Protein Shake Mix (Vanilla Flavor)
• Greek Yogurt
• Whole Milk

Froning has been known to polish off a bowl of Raisin Bran or Frosted Mini Wheats to cap off his night, but if he did on this day, it was not shown in the video.

So, there you have it. Yes, as it turns out, when you’re training vigorously for multiple hours a day, you’ve got to house a ton of carbohydrates. And sometimes, that means downing a lemonade or squirting some caramel syrup in your protein shake. Froning has found that flexibility is non-negotiable when you have young kids.

“I have three kids, he recently told Men’s Health. “Sometimes it’s chicken nuggets [for dinner].”

Photo Credit: CrossFit Mayhem, @RichFroning on Instagram

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