What I Actually Eat in a day (2000 Calories)

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The IBEX Training app
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REAL LIFE EXPERIENCE:
- Kristi & Patrick are gym owners and athletes, their lives revolve around fitness. Over the past 15 years they have put in countless miles and reps.
- They own and operate IBEX Training's physical gym location in Columbus, Ohio established 2016.
- KZbin is also a passion and a place they share knowledge, and educational content geared towards fitness and nutrition. Their KZbin channel has over 20 Million views and counting.
FITNESS:
- Competed 7 consecutive years at the CrossFit Games, with Kristi never finishing outside of the top 13.
- HYROX Huston 2024 Pro women's Champion
- They each had the unique opportunity to train at and learn from the best at Westside Barbell for 2 years.
ENDURANCE
They have raced in multiple triathlons, including the Olympic distance and Half Iron Man events.
They have raced in Half & Full marathons, as well as the 50K Ultra Distance.

[@geno5169]

I usually make 2 or 3 eggs with one cup of egg whites! Greek yogurt with blueberries! I’ll make whole wheat muffins! I also add spinach and avocado 🥑!

[@Kristi-Eramo-OConnell]

YUM!!!

[@jamiliawallace9103]

I love your video format everyone who do these videos do they in a format that is difficult to follow

[@Bigredfitnessmoshe]

Are you dieting? Doesn’t seem like a lot of calories for CrossFit athlete

[@Kristi-Eramo-OConnell]

no, its def less than when I was training for the crossfit games but this is the sweet spot where I feel the best! It used to feel like a job, eating enough to keep up with the training!

[@Thistooshallpass2]

Cottage cheese dried cranberry and power seed mix a few other nuts mix is my fav other them my strawberry protien cheese cake ice cream I make

[@thebestyousteffifitlife3499]

thanks Kristi for sharing for food. I could take out some things, that I am willing to implemnet even more. The sweet potatoe plate makes me thinking, that I also enjoy fresh food without adding sauces or anything else. I like the taste of the food itself.

[@Kristi-Eramo-OConnell]

Yes, it's an adjustment at first with no sauces, but once you get away from them you will realize how sweet they are and how much they really jsut taste like sugar!! I typically stick to salsa or maybe a little hot sauce. I used to be queer of BBQ and Ketchup and since getting rid of those I taste my food so much more!

[@Laura.m.222]

Love your videos girl. 🔥

[@Kristi-Eramo-OConnell]

Thanks!!!

[@SF_Native]

Pickle the guy yo!

[@viktoriakarls5881]

Is this your maintenance calories?

[@Kristi-Eramo-OConnell]

This is my baseline. If I have a long run or bike I increase my rice and sweet potato portion sizes to give me more cals and more carbs and may throw in an extra protein shake if I’m really hungry! I try to go off feel and listen to my body based on the type and amount of training I do. This is a pretty standard day of my food tho just portion sizes increase if needed

[@thomasvinsen1410]

10%. That’s less than a body builder for woman. 15% is shredded for a woman.

[@getyourfitonproductions]

BTW...On my channel, I did a price comparison between LMNT and Gatorade. LMNT was a far cheaper and healthier option.

[@tev3009]

You look really healthy compare to fitness athletes !!! Thanks for sharing

[@aowyncarrillo7512]

Just wondering how you know you are 10 percent body fat? Also isn’t that extremely low for a female? It hasn’t affected your menstrual cycle? The food looks amazing by the way though 😉

[@GabrieliaVinckeviciute]

That is so little calories, I weigh 48 kg and eat 2x at least of what you do GIRL

[@jmersits]

Great information and insight Kristi! Thank you for sharing!

[@divyv20]

Hey Kristi , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?

[@Breezy_Mart96]

Hello Kristi, awesome video! Do you ever adjust your calories depending on where you are in your cycle?

[@mikecaseyoshea3594]

What is Pat's version of that for us non 130lb people? 😅 How different is your Macro split for Endurance focus vs Crossfit?

[@groundhog1143]

hi is your menu ok for men to who workout thanks

[@annastressarella172]

I love your workout conetent but promoting such a low body fat perecentage for women is so irresponisble from you! 1. No woman should stay at such a low body fat percentage besides she is peaking for a body building comp. It is not true the lower your body fat, the fitter you are .. most likely most people at this low body fat will feel like crap. And also important: you can eat the completely same amount and foods and you will still not look like her.

[@Kristi-Eramo-OConnell]

The reason I share it is because I get the question non stop. I also have shared in my last video talking about it, that it is lower than I would like from training excessively for competing and have been working to increase it. I never once said eating like this will get you down to 9-10% body fat or lower body fat means your fitter.

[@sarawoldhuis550]

My husband and I started Whole30 back on January 1 just for a reboot…..I’m still doing it as that’s what I crave. I dont miss the dairy or grains anymore. Dates with walnuts satisfies my sweet tooth. Believe it or not, i dont have the muffin top anymore which is surprising with the amount of nuts I eat. Everything is whole, unprocessed, no added sugar foods. And it’s actually a cheaper grocery bill lol. Wasn’t doing it to lose weight but to feel better. Don’t know how long I’ll keep going, but for now, it’s what it is.

[@Kristi-Eramo-OConnell]

That is awesome!!

[@darora6961]

I love your videos! Does it affect your cycle being low in bf?

[@Kristi-Eramo-OConnell]

I dealt with that at times when I was competing and not eating enough. Once I Figured out how much I needed to eat to support my training and since I have been out of competing I have not had any issues!

[@SoberBangBangVeteran]

I struggle getting 2600 😂 definitely going to try something’s in this video. Some good tips that I’ve been forgetting

[@Kristi-Eramo-OConnell]

Great! Hope it helped!

[@drewsimon7007]

2,000 cals seems low for the amount of training you do?

[@Kristi-Eramo-OConnell]

This would have never gotten me through the training I used to do but I don't train like that anymore or move half as much as I used to when competing!

[@Thistooshallpass2]

So im.in a cut inwork out over 2m5 hours split in two work outs and work up to 12 hours shifts sometimes I cant and do t have time to make these amazing meals is eating protien bars.. protien " processed foods" but healthier. Looking at ingredients gonna hurt my fat loss vs this no. Processed foods .. or is it a min effect

[@ditmarlogghe9976]

Is there a list of. This day of eating somewhere? Very useful and insightful. Would love to translate it to my own needs. 170cm, 72kg male. CrossFit 4-5 days a week.

[@iskele79]

Anyway I can message you on messenger or email I have a few questions about my macros I do train 5-6 days a week in CrossFit and strength training but I feel like I’m doing something wrong.

[@crystalgail3967]

I REALLY appreciate your content. I love that you and your husband educate others. Thank you for your videos!

[@Kristi-Eramo-OConnell]

Thank you. We rely appreciate that!!

[@dave_switzer]

thanks for sharing that content. Very cool to see how you break down your meals throughout the day.

[@hampus8349]

Great vid! Ive been doing the ibex60 program for about year now and i love it! But would it possible to also add the weights in kilos aswell in the programming? all of us that is not based in the US need to translate every weight all the time haha! And also, it would be so nice to specify in the workouts when it says bike if its echo or c2. Get the guessing out of it😃 thank you great content and ibex workouts!

[@Kristi-Eramo-OConnell]

Awesome!! we are always open to feedback, and we are getting close to our new app being live and changing weights from lbs to kilos is something we are working on! noted on the machines also😁✌️. Keep up the hard work!

[@rosannaedison6113]

Ok I love this video it was very informative. My only question is what about right after you workout? Do you have a protein shake/bar or eat one of these meals?

[@Kristi-Eramo-OConnell]

I used to always do a protein shake. The newest research shows as long as you are eating within 4 hours of your workout you are fine. So typically I eat an 60-90 minutes before (the yogurt bowl with oats), then my workout may be about 60 minutes , and then about 60 minutes after my workout I typically eat the chicken and rice! If I need extra protein or am on the go, I will do a protein shake with a carb (ignition) or a banana in place of the carb! That is an easy way for me to up calories when training really hard!

[@usaracer56789]

PEEKO de gallo 😂

[@KGG2]

How do you stop at one square of anything? I have an enormous attraction to sugar and one bite triggers an avalanche I cannot stop. Idk how to deal with it.

[@SaraRoemer]

Can you please share the 3-ingredient almond milk?

[@Kristi-Eramo-OConnell]

It is called Almond Malk and I buy unsweetened! The only 3 ingredients are.. Filtered Water, Organic Almonds, Himalayan Pink Salt.

[@jasminedefoore9317]

PEEK-o :)

[@JUANMANUEL5991]

Thanks a lot fpr this video!!! It is very useful!!! Can you do a video of low calories snacks? I find that when I'm not busy or watching TV o get very hungry and feel like snacking a lot.

[@geno5169]

I would love to low body fat as low as that! I used to be 160! Now i gained around 190! I want that lean look! I just found your channel! Thank you for your amazing advice! I needed this! I’ll be 56 in June!

[@laurencharltonn]

I cant believe you only eat 2000 calories! I’m only 108lbs and eat over 3000kcal per day on average!

[@denaebenally867]

What’s a good substitute for avocados? I’m allergic to them so I don’t ever get to use that as a healthy fat.

[@geauxgaia]

love it, looks so good

[@michelebody8014]

Great video.Thanks for sharing!

[@pattiupton1499]

Everything looks great!!

[@Giftmakesmillions]

Hey Kristi your videos have been helpful, why don't you have a Skool community

[@ximenamedina7296]

I loveeeed this video!!! Thanks a lot

[@bonniemacmillan8821]

This video was done really well.

[@dazgg9164]

cool vid, more home gym setup stuff!

[@dubtastic]

I'm sure it is intentional, but the vivid colors on all the meals is great. Appreciate the helpful info and insight into nutrition planning.

[@jenniferbradley6726]

This was fabulous! Thank you

[@whitehead51]

Obviously you don't have a normal job to go to. Wouldn't be able to survive on this type of eating if you worked a 12 hr shift

[@Kristi-Eramo-OConnell]

A lot of these meals I plan ahead and take to wherever I have to go. All I need is a fridge! We do all prep on Sunday outside of the eggs but everything else is prepped and ready so I put it in Tupperware or heat it up if at home!

[@getyourfitonproductions]

Never heard of Mush. Do happen to know what stores carry it?

[@Kristi-Eramo-OConnell]

Costco!

[@joegatto3499]

Awesome channel!! Love the running and eating advice

[@loudroomreacts]

Nonsense, there are alot of people in third-world countries with 7% fat

[@Kristi-Eramo-OConnell]

what is nonsense?

[@CleanlivingwithKarly]

Love wild brine cabbage sauerkraut,, thanks for sharing

[@Kristi-Eramo-OConnell]

It is so good!

[@BillyHudspith]

Thoughts on fasting to lose body fat Kristi? Just you mention you never want to feel hungry as it slows your metabolism down. Love your content 🥰

[@Kristi-Eramo-OConnell]

Fasting works really really well for some people and not as well for others. I think each person is individual when it comes to that so it is hard to say. They re some great studies on it for sure but also some that say it isn't something you should do forever. I think that is a trial and error for most people to see how it makes them feel. I don't feel strongly for or against it because of this. And thanks!! I appreciate that a lot!!!!

[@nickywheeler2871]

How much exercise do you do for 2000cal to be your maintenance?

[@Kristi-Eramo-OConnell]

depends on the day, but usually 45-60 minutes right now I also am 5ft1 and weigh 130lbs, so my maintenance will be different than someone 5ft8 that weights 180

[@wortega20]

How many calories a day would you say you burn?

[@Kristi-Eramo-OConnell]

It really depends on my days! I don't focus or think about that too much but instead I focus on fueling for the activity I am doing and listening to how I am sleeping, my energy levels, my ability to focus and my motivation or drive to workout/train, etc!

[@aussiematt52]

Great episode but she ain't 9%

[@Kristi-Eramo-OConnell]

The most recent DEXA I did was 9.7% which is what we are going off. It is hard to be 100% accurate with any machine. I am working to continuously increase tho now that I am out of competing and training less

[@michaelross9067]

Love your guys videos. Can you tell me what mush is

[@Yana-fj2ij]

Basically just cold oatmeal (overnight oats)

[@meganjohnson5689]

I have always had questions around the body fat range for women. I have been told being under 18% is not healthy because it messes with hormone balance, but I am not an expert and don’t know if that’s true. I don’t know enough about how it impacts the body to know what’s the best percentage for me to aim for. I would love to hear what you know on this, and what your mindset is if it’s not too sensitive a topic. Thanks for sharing!

[@Kristi-Eramo-OConnell]

For females we need enough fat for our reproductive system to function properly. If you do not have enough you are at risk of losing your monthly cycle and disrupting your hormones. General studied say 18-20% is a healthy range for a female. I have not lost my cycle, had hair loss etc, but I would like to see mine get a bit higher as I exit the world of competing!

[@meganjohnson5689]

@@Kristi-Eramo-OConnell Thank you! I was an athlete through college and experienced lower body fat percentages during high school which definitely impacted my cycle. Now that I’m in my 30’s I didn’t know if age/activity level play a factor in the recommendation of staying at a “higher” percentage because my body is definitely different now compared to being a teenager. I know you’ve always stayed at a high performing level of fitness, where I dropped off after college and am now back into a regular fitness routine. I’ve been hovering around 22% and am trying to decide if I’m going to continue to maintain or try to decrease and what that would look like. Again, thank you for your response! ☺️

[@suzannecyoung]

Peee co

[@amygulliver9039]

Why did you post your bf%?

[@Kristi-Eramo-OConnell]

Hey! I gave my bodyweight, BF%, activity level as a reference for anyone comparing to there own eating.

[@whitney2280]

How tall are you?

[@Kristi-Eramo-OConnell]

5ft 1 :)

[@kimhartfield9161]

Great stuff here. Thanks for sharing! 🙌🏼

[@Kristi-Eramo-OConnell]

Thanks for watching!

[@tesswarner6582]

Super super helpful. Thank you

[@Kristi-Eramo-OConnell]

Thanks for the kind words and for watching!

[@LorenzoDecaria]

mmmm I think most of those measurements are off. You say at dinner you have 10g of fat, but just half an avocado is 13g. Plus you add pork tenderloin and maybe cooking oil and it's going to be way above 10g of fat. Same for lunch, where you say macros are 28g protein, 49g carbs and 3g fat, for a total of 305 calories. But if you actually calculate that it's (28_49)*4kcal + 3*9kcal which is 330kcal.

[@Kristi-Eramo-OConnell]

Hi, I weighed my avocado. A half of an avocado is not the same due to all avocados being different sizes. I do not marinate or cook my pork in oil, I grill it. One pork tenderloin has 120 cal and 2.5g of fat per 4 oz. I round up or down because if you use an app you know that sometimes based on the amount you weigh it might say 27.5g of protein, so I round to 28, etc.

[@yolegb1]

Love your video!!

[@Kristi-Eramo-OConnell]

Thanks for watching

[@1flovera]

Ok, but you don't look like under 10% body fat

[@Kristi-Eramo-OConnell]

🤣 thanks? My last DEXA (which is supposed to be the gold standard of scans) came back as 9.7%

[@Neil_Philly]

Huge fan of your videos. Just a heads up; I do not believe collagen protein counts toward the protein per pound requirement.

[@robgronkowski947]

Why do you think that?

[@kathleenodonnell8355]

Bc it’s not a complete protein and it’s also a deuterium bomb! Not good!

[@Kristi-Eramo-OConnell]

I def have heard mixed reviews because of it not being a complete source. The way I look at it.... I weigh 130ish lbs and eat 150+G of Protein (including 15g of collagen or 135g not including the 15g ). My goal is always to eat 1.0g of Protein per lb so I still get that and the collagen can or cannot be counted but it does still count as calories which is important for some people really watching their caloric intake!

[@Neil_Philly]

@@Kristi-Eramo-OConnell That is exactly where I am at on with this topic. The research on this is patchy. So I hit my protein goals without collagen allowance. And I take collagen as an additional supplement with additional benefits!