How to Calculate Calories for an Aggressive Mini Cut
Posted by Ben Disseldorp
Estimated reading time: 8 minutes
Ultra Runner and elite endurance athlete... meet Jacqui Bell!
Jacqui is an ultra runner with an already impressive resume at the age of 27!
She is the youngest person to have run an Ultra Marathon on all 7 continents. She has competed in some amazing places, such as the Atacama Desert in Chile as well as in the Grand Canyon in the USA.
Hi, my name is Jacqui Bell!
I am 27 years of age from Brisbane, Qld. I am an ultra runner, and honestly, the further the better!
I took up ultra running when I was about 20 years of age for a bit of fun and then it wasn't until later on that I started setting myself some more challenging goals. In 2019 I became The Youngest Person in History to run an Ultra Marathon on all 7 continents, these were all multi stage ultras which were 250km's or more over 5-7 days, self supported except for a tent and water.
You can now find me competing in 100km and 100 mile races alongside these week long undertakings. My first real taste test of multi stage racing was at 22, when I set myself the goal of becoming The Youngest Female in the World to complete Racing the Planets 4 Desert Grand Slam... clearly I am quite goal orientated. To name a few of the places I have competed in - Namibia Desert in Africa, Atacama Desert in Chile, Antarctica, Iceland and The Grand Canyon.
Taking on challenges that seem somewhat impossible teaches me that anything is possible and the word "can't" is just a barrier we put up which stops us from doing things.
Alongside the 7 continents challenge I was able to overhaul my own mental health and raised over $25,000 for the Mental Health Charity The White Cloud Foundation. I am an ambassador for Brooks Runners, Bulk Nutrients and Adrenaline Experiences. Alongside running, I am a fitness trainer, public speaker and host my own Retreat called Run Escapes Aus in Noosa which is held 3 times a year!
Taking my passion for adventures, experiences and challenges and being able to share them is really fulfilling. I look forward to sharing my running training, tricks, tips, do's and don'ts with you!
Jacqui's Recommended Products
Protein Matrix+
Why I love it: After a big session in the gym or running, I am sometimes time poor and need to make sure I have a recovery protein shake within 30 minutes of training, otherwise I will have muscle break down and I will really suffer 1-2 days later.
How I use it: Water + dash of milk, sometimes a 1/3 of a banana, and if I am feeling a little wild even a small scoop of peanut butter! I add lots of ice and put it in a mixer! CREAMY and DELISH!
Electrolyte Plus
Why I love it: I use this when I am out on my long runs! I sweat a lot and need to make sure I am topping up my glycogen out there. If I don't replace what I am losing I will crash hard - especially if it is a 100km run!
How I use it: With water!
Quick Protein Pancakes
Why I love it: They are so tasty! I really rate these as a healthy way to have that sweet breakfast and they also are a hit of protein which is a win win!
How I use it: I follow the instructions on the Pancakes and just add some water. I cook them up and add a scoop of natural Greek yoghurt and maple syrup!
Whey Protein Isolate
Why I love it: It goes down a treat and it is a great source of protein for me post session! It helps me build lean muscle and recover quickly!
How I use it: I have it straight into a shaker with water after a session. If I am at home or have the ability to add some ice and a dash of milk, I will!
Jacqui's approach to nutrition
I am all about moderation and being in tune with what makes you feel your best and perform at your best. I try to eat clean food, I prefer cooking over eating out unless it is for a social occasion, but I just love cooking and knowing exactly what is going into my preparation and the meal.
I eat 3 meals a day - Breaky, Lunch, Dinner and try to avoid snacking, but I usually get the munchies in the afternoon slump. You will find me with a rice thin and peanut butter, hummus on a cracker/ carrot or some vege chips, I am easy going and eat a bit of it all! Days when I am hungrier I eat more, days that I am not very hungry I eat a little less!
Average Daily Calorie Intake: 2000
Are there Foods you Avoid? I have a sweet tooth and these foods also don't make me feel good! Chocolate and Ice cream is my weakness for sure, I allow myself to have it occasionally 😊
Your go-to Cheat Meal? I don't really have a cheat meal, but I enjoy going out for a nice Italian dinner or a cheeky McDonalds breaky burger with a hash brown can cure any late night!
My day on a plate
Each day is quite similar, depending on what I have on for the day! I also don't tend to weigh exact amounts, but here is a sample of 3 days of my typical eating!
Day 1 nutrition
- Breakfast - 1 large slice of sourdough bread with 1/4 avocado, squeeze of lemon and salt and pepper. Long Black Coffee.
- Lunch - Jasmine Rice, chicken, avocado, carrot, corn, spinach, feta poke bowl - home made.
- Afternoon tea/post long run - 2 rice thins with peanut butter + Bulk Nutrients Whey Protein Isolate shake
- Dinner - Sweet potato satay curry with brown rice and half a wrap of naan bread.
Day 2 nutrition
- Breakfast - 2 boiled eggs on a crusket (rice cracker type thing) with salt, pepper and a teaspoon of chutney or caramelised onion
- Morning tea - Whey Protein Isolate shake in vanilla - mid morning hunger kicks in so I get myself through to lunch with a protein hit
- Lunch - Grilled Chicken thigh, Spinach, Hummus Wrap. Very basic and simple.
- Afternoon tea - x2 rice thins with avocado and salt and pepper
- Dinner - Homemade burger with sweet potato in the air fryer
- Dessert - Greek yoghurt and honey
Day 3 nutrition
- Breakfast - Special K, greek yoghurt, honey, banana
- Lunch - 2 slices of toast with scrambled eggs and smoked salmon
- Post session - Whey Protein Isolate shake + some lightly salted, slightly sweet - corn cobs/ popcorn
- Dinner - Homemade tofu bao buns with tofu, carrot, cucumber, lettuce a little mayo
- Dessert - 2 rows of fruit and nut chocolate
Weekly Workout Plan
I use training peaks and my coach lays out all of my programming for me!
I run anywhere from 50-140km's per week, strength sessions in the gym x2, ride outdoors 50km, x1-2 spin classes, x1-2 yoga and I absolutely love infrared Sauna's and try to do lots of recovery with these, and ice/hot bath contrast treatment!
For me it is all about keeping my runs easy, run long and run far and then in the tempo/ speed sessions I go fast and short. This is key for ultra runners. Keeping the long runs slow and the short runs fast!
A day might be like:
Monday
- AM - 90 minute easy run @ 5:15-5:45 pace (approx 15-17k)
- Midday - 45 minute infrared sauna and stretch
- PM - 60 min strength session
Tuesday
- AM - 60 min indoor bike spin class
- PM - 60 min speed session on treadmill or at the track - 30 min recovery of stretch, trigger, foam roll
Wednesday
- AM - 15km hilly trail run @ easy run pace 5:30-5:55
- PM - 15km road run with race pace
Thursday
- AM - 30km trail run
- PM - yoga recovery
Latest Results
Do you have any medium/long term goals you're working towards?
- 100km Noosa Ultra-Trail - March 25th 2023
- 84km Bali Hope Ultra Marathon across the Island
- Multi Stage Race
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
- Youngest Person to Run an Ultra on all 7 continents.
- Slovenia 265km Multi Stage World Championships - 4th Female, 10th Overall 2022.
- Peak District 125km Ultra. 4th female, 12th overall 2022.
- Noosa Ultra-Trail 100km - 2nd female, 10th overall 2022.
- Brisbane Ultra 100miler - 2rd female 2021
- Brisbane Valley Rail trail - 50 miles - 1st female, 3rd overall. Set new female course record.
- Iceland 250km multistage ultra marathon - 1st female.
- NZ Alps 2 Ocean 323km Multi stage Ultra Marathon - 2nd Female.
