Body transformation coach Anjuli Mack shares what she eats to stay in shape after losing 10kg

A body transformation coach has revealed exactly what she eats in a day to build muscle and shed the kilos.

Anjuli Mack, 28, dropped 10kg last year over 11 months and shared the five daily meals she eats to keep her impressive toned and trim physique. 

The fitness fanatic hits the gym five times a week and walks 8,000 steps a day to stay fit so eats a protein and carb-rich diet with pasta, eggs, lamb, chicken, as well as plenty of fruit and vegetables. 

Anjuli, who has been winning trophies at fitness competitions for the past eight years, started her day with a bowl of rice crispy cereal with honey and almond milk.

After the gym she had three fried eggs with two slices of brown toast then ate a bowl of chia seeds, oats and grated apple and honey topped with cinnamon.

Before: Anjuli Mack (pictured), 28, dropped 10kg going from 56 to 66kg last year over 11 months

After: The fitness fanatic shared the five daily meals she eats to keep her impressive toned and trim physique

Before and after: Anjuli Mack (pictured), 28, dropped 10kg last year over 11 months and shared the five daily meals she eats to keep her impressive toned and trim physique

Anjuli, who has been winning trophies at fitness competitions for the past eight years, started her day with a bowl of rice crispy cereal with honey and almond milk

After the gym she had three fried eggs with two slices of brown toast then ate a bowl of chia seeds, oats and grated apple and honey topped with cinnamon

Anjuli started her day with rice crispy cereal with honey and almond milk (left) then fried eggs with brown toast (right) and a bowl of chia seeds, oats and grated apple, honey and cinnamon

What does PT Anjuli eat in a day? 

Chia seeds, oats, grated apple and honey topped with cinnamon

Chia seeds, oats, grated apple and honey topped with cinnamon

  1. Pre workout rice crispies, honey and almond milk
  2. Eggs on toast
  3. Chia seeds, oats, grated apple and honey topped with cinnamon ⁣
  4. Pasta spirals topped with diced tomatoes from a tin topped with air fried chicken (crumbed and cheese on top)⁣
  5. Two mini Milky Bar KitKats
  6. Lamb shank slow cooker – first time making something in the slow cooker and wow! Served with basmati rice ⁣
  7. Apple with peanut butter

 

In the afternoon, the personal trainer chowed down on pasta spirals with diced tomato and air-fried crumbed chicken topped with melted cheese. 

She snacked on two mini Kit-Kat Milky Bars before having a lamb shank and vegetable stew she prepared in a slow cooker over basmati rice.

Anjuli finished her day with a simple snack of apple slices and peanut butter. 

She said while she could ‘easily’ eat 170g of protein a day she sticks to just 130g-140g as she is focusing on prioritising carbohydrates to ‘fuel her’ through her workouts. 

In the afternoon, the personal trainer chowed down on <a href=pasta spirals with diced tomato and air-fried crumbed chicken topped with melted cheese” class=”blkBorder img-share” style=”max-width:100%” />

Before dinner she snacked on two mini KitKat Milky bars

In the afternoon, the personal trainer chowed down on pasta spirals with diced tomato and air-fried crumbed chicken topped with melted cheese then snaked on two KitKat bars

Dinner was a lamb shank and vegetable stew she prepared in a slow cooker over basmati rice

Anjuli finished her day with a simple snack of apple slices and peanut butter

Dinner was a lamb shank and vegetable stew she prepared in a slow cooker over basmati rice (left). Anjuli finished her day with a simple snack of apple and peanut butter (right)

The fitness blogger reminded her followers not to compare her daily diet to theirs as she said everyone requires a different nutritional intake.

She said by sharing her day on a plate she wanted to provide some ‘meal inspiration’.

‘My goal is to build and I’m hitting five weight sessions a week 8,000-plus steps a day,’ she said in an Instagram post. 

‘Someone that is shorter or less active or with less muscle may require less or someone that is much taller and active etc may require more.’

Between January and November last year, Anjuli went from 66kg to 56kg which she admits is ‘leaner than she prefers to sit’ but was training for a fitness competition.

She said her five top tips to achieve fat loss goal are ‘exercise, caloric deficit, hard work, patience and consistency’. 

Before: Between January and November last year, Anjuli went from 66kg to 56kg which she admits is 'leaner than she prefers to sit' but was training for a fitness competition

After: She said her five top tips to achieve fat loss goal are 'exercise, caloric deficit, hard work, patience and consistency'

Before and After: Between January and November last year, Anjuli went from 66kg to 56kg which she admits is ‘leaner than she prefers to sit’ but was training for a fitness competition

She said her five top tips to achieve fat loss goal are 'exercise, caloric deficit, hard work, patience and consistency'

She said her five top tips to achieve fat loss goal are ‘exercise, caloric deficit, hard work, patience and consistency’ 

Previously, Anjuli told FEMAIL she started her fitness journey back in 2012 as a form of stress relief. 

She started lifting weights at the beginning of university but at the time had no idea what she was doing.  

‘I was the only girl in the weights room and there weren’t many big YouTube and Instagram girls to follow online so I started training with the guys in the gym,’ she said.

‘They encouraged me to lift heavy and stop doing so much cardio. As my strength increased I began to love lifting weights – it felt SO good to feel strong,’ she continued.

Anjuli  started her fitness journey back in 2012 as a form of stress relief. She started lifting weights at the beginning of university but at the time had no idea what she was doing

Anjuli  started her fitness journey back in 2012 as a form of stress relief. She started lifting weights at the beginning of university but at the time had no idea what she was doing

Working out never felt like a chore and the post workout endorphins made her 'feel amazing' but Anjuli didn't adapt her approach to her nutrition, she just ate more

Working out never felt like a chore and the post workout endorphins made her ‘feel amazing’ but Anjuli didn’t adapt her approach to her nutrition, she just ate more 

‘My confidence improved and going to the gym became something I would choose over going out partying but on the occasion I did go out, I’d be in the gym the next day.’ 

For her, working out never felt like a chore and the post workout endorphins made her ‘feel amazing’, which became an addicting high. 

Unfortunately although her exercise levels changed Anjuli didn’t adapt her approach to her nutrition, she just ate more. 

‘I remember thinking, ‘I go to the gym so I can eat more’. Of course more activity means that you can get away with more calories but I wasn’t fuelling myself with the right foods,’ she said.  

‘I had no idea what I was doing so I ended up gaining muscle but it was hiding underneath the fat from a university style diet of hall foods and study snacks.’

Anjuli was becoming frustrated as even though she was going to the gym five to six times a week she wasn't noticing any physical differences

Anjuli was becoming frustrated as even though she was going to the gym five to six times a week she wasn’t noticing any physical differences

‘I started feeling like I wasn’t progressing anymore because I wasn’t looking any better.’

Anjuli was becoming frustrated as even though she was going to the gym five to six times a week she wasn’t noticing any physical differences. 

‘I tried many quick fix type fad diets such as keto diet and typical body builder type diets that I found online but I ended up developing a really unhealthy relationship with food and exercise as I was trying so many different things that weren’t working,’ she said.

‘Unfortunately back then I had no idea about coaches or online programs so I was really stuck. I knew something had to change so I got a nutritionist and she helped me find a healthier relationship with food.’ 

It was at this point that she started educating herself and eventually realised that there are no quick fixes.

Now she understands that the only way you can achieve your goals of being healthy, strong and feeling confident is through putting in work – nutrition and exercise go hand in hand.

'I tried quick fix type fad diets such as keto diet and typical body builder diets I found online but I ended up developing a really unhealthy relationship with food and exercise,' she said

‘I tried quick fix type fad diets such as keto diet and typical body builder diets I found online but I ended up developing a really unhealthy relationship with food and exercise,’ she said

'My new style of nutrition doesn't involve depriving myself or binge eating - it is all about eating to nourish my body and to achieve my goals whilst not being afraid to have a treat here and there,' she said

‘My new style of nutrition doesn’t involve depriving myself or binge eating – it is all about eating to nourish my body and to achieve my goals whilst not being afraid to have a treat here and there,’ she said

‘It seriously took me years to get to this point and if there was one thing I could change about my journey it would be to have had someone help me from day one,’ she said.

When she first started working out her average day on a plate would vary greatly, some days she would be really ‘clean’ and only consume broccoli, spinach, eggs, chicken and oats and other days she may have eaten a whole packet of cookies followed by a night out drinking.

Both her training and her nutrition had no structure which is why she wasn’t getting the results that she wanted.

These days her training is structured and tailored to her goals.

These days her exercise routine is made up of a combination of heavy weight lifting, circuits and working out outside, such as racing up mountains.

‘My new style of nutrition doesn’t involve depriving myself or binge eating – it is all about eating to nourish my body and to achieve my goals whilst not being afraid to have a treat here and there,’ she said.

‘At the time I didn’t realise how the extra food and stress from lifting heavy was impacting my body but looking back my mental and physical health would have suffered.’ 

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