Kathleen typically has six meals a day, adding a "workout" shake on her training days. Her daily total macros were about 150 grams of protein, 30 grams of carbs, and 45 grams of fat, with most meals being around 25 grams of protein, five grams of carbs, and 10 grams of fat.
Here's an example of what she ate in the last six weeks of her fat-loss cut:
9 a.m.: Chicken thighs, sautéed squash or zucchini noodles, and a few cashews. "If I'm in a rush, I will have 25 grams of whey vanilla protein mixed with water or unsweetened vanilla almond milk," Kathleen said.
11 a.m.: Grilled chicken thighs with one-and-a-half cups sautéed squash. "I cook the squash with fat-free butter spray and a blend of garlic salt and Frank's RedHot seasoning," Kathleen said.
1 p.m.: 10 grams vanilla whey protein mixed with water and creatine (a supplement that can help build muscle) — she drinks some during the workout, then finishes the rest afterward.
Train from 1-3 p.m.
3:30 p.m. post-workout meal: Grilled chicken thighs, two cups raw spinach, a few diced strawberries, and a little low-calorie dressing.
5:30 p.m.: Chicken thighs or 90 percent lean ground turkey sautéed with one-and-a-half cups zucchini noodles, and a few pistachios.
8 p.m.: Chicken thighs or 90 percent lean ground turkey sautéed with one-and-a-half cups of zucchini noodles, and a few pistachios.
"If my schedule was hectic or I didn't have time to eat at the exact prescribed time, I would combine two meals to have one combined dinner and sometimes would have a sirloin steak or pork tenderloin instead of chicken," Kathleen explained.
10:30 p.m. (35 grams of protein, five grams of carbs, 15 grams of fat): Chocolate casein, peanut butter, and three-quarter cup unsweetened vanilla almond milk all mixed together to make a pudding. If she had extra carbs left for the day, she'd add diced fresh strawberries.