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- Hello, my name is Tom Scott
and I am training to become an Olympian in karate.
I'm gonna take you through a typical day
of eating, and add supplements, my training.
There are weight classes in karate
and mine is 165 pounds, so I have to stay underneath that.
Some athletes do drastic weigh cuts
to maintain their weight classes
but I have generally train at weight, year round
so I like to eat lean, I like to train
and feel my weight and then
avoid impacting my performance by doing drastic weight cuts.
All right, and here's what a day of eating
looks like for me.
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So I wake up at six thirty in the morning,
I have to be at the track at seven thirty
so I look for something pretty light for my first breakfast
so I look at a lot of fruits.
I like bananas, blueberries, apples, tangerines,
those are pretty easy and quick
and then also I like to start off with some cereal and milk.
Cereal and milk is such a staple for me.
My wife and I will have maybe six or seven
different types of cereals.
Coco Pebbles, but then also some good ones,
your Wheaties, your Mini Wheats
and Life is one of our favorites.
I'll do generally 45 minutes at the track
but then after that, I'll head home
for my real breakfast at around nine o clock.
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And when we're looking at real breakfast,
now I'm really gonna target some of the proteins.
So I'm gonna get at least maybe two,
two or three eggs.
Sometimes fried, sometimes scrambled
and I'll pair that with some toast and peanut butter
for good energy for the rest of the day.
After breakfast in the morning,
I'll head to the karate school
and there we'll pick up with training
or I'll teach classes generally throughout the daytime.
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Lunch for me is usually around noon, midday,
when I'm looking at my lunches,
I like to bring with me either bread and deli.
So I'll make simple sandwiches with lettuce,
tomato if I can.
I'll generally try and get some oatmeal in with
I like to add brown sugar and maple syrup
and some butter, if I can some milk
and that kind of gives it a good flavor for me.
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Around 3PM, I'll have my first snack.
After lunch, I'm generally at the karate school
from noon until about six or seven in the evening.
So for me it's really important to continue snacking
to keep my metabolism going
and also just make sure that I'm not hungry
and complaining all the time.
Generally for snacking again,
we keep the fruit up all day.
I like to, again, go back to cereal,
so this might be where I'll hit the sweeter cereals
in the afternoons, peanut butter and toast.
Try and get even some of the marathon goo packets.
My own practice and training starts at 7PM
where we practice the fighting techniques
that apply to our competitions
and that lasts about two hours.
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For dinner, for me I like to generally, keep it again,
pretty lean and so we're looking at pastas,
with palm sized grilled chicken.
Just to make sure that I'm not overeating
and again, causing myself problems for making weight later.
I will also have a little bit of a side salad
and some veggies.
Squash or zucchini,
sometimes a sweet potato as well.
Even though I'm generally done eating at the day,
I love cereal so much that I'll generally
finish off with a night cap of cereal and milk as well.
Just to get that comfort food in
and also make sure I don't go to bed hungry.
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Usually, I'll do some protein powder
right after the track workout
or right after training at the dojo.
For us it's really important to find things
that are NSF certified of that we know for well,
has been tested and is clean.
You have to be very careful
cause you don't wanna put anything in your body
that could get you disqualified from the competition.
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Cheat day for me is definitely, hamburger.
I like everything on it so
ketchup, lettuce, tomato, onions.
But generally, usually pretty plain,
a standard hamburger works well for me.
All right, so that's a typical day of eating
for me that supplements my training really well
and I'm excited to continue chasing the Olympic dream.
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