Here’s How 5-Time CrossFit Games Champion Tia-Clair Toomey is Eating to Cut Weight

To be a CrossFitter champion, you have to eat like a CrossFitter champion.

On March 21, 2022 mere days before the 2022 CrossFit Quarterfinals begin virtually on March 24 five-time Fittest Woman on Earth®, Tia-Clair Toomey posted a video to her YouTube channel detailing a day of eating as she aims to cut weight during the CrossFit season. You can check out the full video below:

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The Australian native is aiming to lose 20 pounds that she gained while she trained and competed with the Australian National Bobsled Team. Toomey helped Australia qualify for the 2022 Winter Olympics, but ultimately didn’t compete. So, she turned her attention solely back to CrossFit, which was always her plan.

A win in the 2022 CrossFit Games would notch Toomey’s sixth consecutive title, giving her the most victories for an individual CrossFit athlete in the event’s history.


Toomey’s husband and coach, Shane Orr, plays an integral role in helping organize her nutrition. As one example, bagels appear to be an essential element of Toomey’s breakfasts on training days, while Orr would like to ween her off them.

During the day the pair recorded the video, Toomey consumed one and a half bagels with solid helpings of blueberries, bananas, bacon, peanut butter, and eggs. Orr maintains that Toomey’s breakfast involves more fats because she’s not training until three hours later. In the event of a shorter time between meal and training session, her breakfast would have fewer fats.

Here’s Toomey’s full breakfast laid out:

  • One banana
  • A half-cup of blueberries
  • Three apple cider vinegar gummies
  • Two eggs
  • Eight grams of Irish butter
  • 20 grams of flaxseed peanut butter
  • Everything bagel – 45 grams
  • Two eggs
  • 112 grams of beef bacon

Toomey says she likes to feel “full and satisfied” in the mornings. That logic adds up because her breakfast comes out to a total of 790 calories, in addition to vitamins and supplements she takes after the meal’s over.

During the video, Orr highlights Toomey’s essential pouch of snacks, which he says helps her maintain energy and endurance during training. The assortment of snacks includes a protein smoothie blended with a carbohydrate, one banana, gummies, oats, and Nutri-Grain® bars.


Once her first training session of the day has concluded, Toomey eats her lunch at the gym.

It doesn’t get more simple and effective than a 500-calorie combination of beef and rice:

  • One cup of jasmine rice
  • 200 grams of beef liver

Seeing as how she’s still working on cutting her bobsled weight, Toomey emphasizes that she’s conscientious about how many macronutrients she eats daily. Her training session involved 135-pound barbell snatches, clean & jerks, bar muscle-ups, ring muscle-ups, handstand walks, and some time on a stationary exercise bike.

The snacks Toomey eats after amounts to an additional 780 calories:

  • One scoop of 1st Phorm’s Ignition® Protein Powder
  • 27 grams of Loop D Fruit Formula 1
  • One banana
  • Two pouches of fruit gummies
  • 141 grams of mixed berry oats
  • Recharge drink mix

According to Toomey, she’s aiming for a delicate balance of gradually decreasing her calories to allow her to maintain her training. Notably, she says she expects to hit her target competition weight sometime during the 2022 CrossFit Semifinals. This phase of the CrossFit season will start on Friday, May 20, 2022, and run through Friday, July 1, 2022.

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As Toomey’s day starts to wind down, she has a light 440 calories for dinner:

  • One six-ounce pork tenderloin
  • A 150-gram potato
  • A 45-gram avocado
  • Salad mix

Toomey said that she usually would have an evening snack but eschewed it this time around because she had already hit her daily macros. If she had additional macro breathing room, she’d have eaten Greek yogurt with oats, berries, and honey. According to her Toomey, she tries to keep her daily caloric intake below 2,500. On the day of this video, she slightly exceeded that benchmark with 2,550 calories.

The Quarterfinals Are Next

In the now-finalized 2022 CrossFit Open leaderboard, Toomey finished second worldwide to American athlete and 2021 Rookie of the Year, Mallory O’Brien.

The 2022 CrossFit Quarterfinals begin on Thursday, March 24, 2022, and run through to Thursday, April 24, 2022. This competition section features the athletes who finished in the top 10 percent of their division during the Open. Both the Open and Quarterfinals are virtual competitions.

The Semifinals will start on Friday, May 20, 2022, and last until Friday, July 1, 2022. Four of the 10 total Semifinals will take place in North America, two in Europe, and one each in Australia, Asia, Africa, and South America. Finally, the 2022 NOBULL CrossFit Games will run from Aug. 3-7, 2022, in Madison, WI.

Featured Image: @ tiaclair1 on Instagram

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