VIDEO: What CrossFit Legend Wealthy Froning Eats In A Day (+ 3 Exercises)

Wealthy Froning is aware of precisely what he’s doing on the subject of weight loss program, diet and health. The four-time Particular person Fittest on Earth and Mayhem Freedom captain took to YouTube earlier this 12 months to share what a day of consuming and coaching appeared like.

On the time of filming, Froning was intermittent fasting, which implies he retains his meals in a strict 8-hour window through the day. Right here’s how Wealthy retains on prime of his sport whereas limiting his calorie consumption.

Watch What Wealthy Froning Eats in a Day

Morning: 7am

Froning kicks the time off as any of us do — with an excellent cup of espresso. As he was fasting in February when the video was filmed, that’s all he can have as he strikes into his first coaching session of the day.

Morning Exercise 1

For time:

6 Rounds

  • 6 Single Arm Dumbbell Clear & Jerk (70/50lbs)
  • 15 GHD Sit-Ups

At 10:00

6 Rounds

  • 10 Single Arm Dumbbell Snatch (70/50lbs)
  • 15/12 Calorie Row

Morning Exercise 2

AMRAP 5 x2

  • 5 Push Jerk (185/125lbs)
  • 10 Bar Muscle Ups

Relaxation 5 Minutes and repeat

Supply: Matt Melling
Wealthy Froning

Lunch: 12pm

To assist him preserve monitor of when he ought to eat, Froning utilizing the RP Weight-reduction plan Coach app on his cellphone to trace his meals and remind him when it’s time to chow down.

For lunch Froning eats:

  • Sirloin steak
  • Broccoli
  • White rice

This lunch contains 50g protein, 10g fats and 110g carbs.

Snack: 2pm

For his afternoon protein shake Froning combines:

  • Unsweetened almond milk
  • Maple pecan oatmeal
  • 1 Banana
  • Meal alternative shake (peanut butter)

This comes out to 45g protein, 10g fats, 105g carbs.

Afternoon Exercise


  • 50′ Lunge (2x70lbs)
  • 2 Pegboard

Relaxation 5 Minutes


  • 100′ Lunge (2x53lbs)
  • 2 Pegboard
Rich-FroningSupply: CrossFit Inc

Dinner: 5pm

For dinner, Froning opts for one thing easy however efficient:

  • Salmon
  • Olive oil
  • White rice

All collectively this reaches Froning’s goal of 50g protein, 10g fats and 110g protein.

Froning finishes his consuming window with some form of protein shake (25g protein) on the finish of his coaching day.

Learn Extra: AWESOME TRANSFORMATIONS – Wealthy Froning Earlier than CrossFit (and 20 of his Exercises Each Athlete Ought to Attempt)