Everything Carrie Underwood eats in a day and the workouts behind those famous legs

We would read any book Carrie Underwood wrote. But one that the body-positive singer describes as a health and fitness manual she wishes she had years ago? We buy five invisible copies.

As Women’s health news, Underwood’s first title, Find your way: Honor your body, replenish your soul and be strong with Fit52Life, is the brainchild of the singer and her trainer Eve Overland and nutritionist Cara Clark. It’s meant to be a suggested framework to help women make better, healthier decisions for themselves—an idea we can always get behind.

While promoting the book, the 39-year-old singer – and self-proclaimed “wannabe vegan” – gave Women’s health a glimpse into her daily life when it comes to fitness and nutrition. Did the one rule she found actually help her achieve her goals? Tracking calories and macros every day. After years of experimenting with counting calories and macros, CALIA founder Carrie Underwood says she’s found the balance that works best for her: 45 percent carbs, 30 percent fat, and 25 percent protein.

“I love the rules,” she tells the Journal, referring to the strict counting she does with the help of the MyFitnessPal app. “This is how I feel good about myself and this is how I function.”

You might also like: Carrie Underwood Opens Up About Her Body After Baby, Not ‘Bouncing’

The “Blown Away” singer also runs a very special diet. According to WH, her diet follows a similar pattern every day: Underwood has tofu or egg whites with Ezekiel toast, berries and coffee before her morning workout. For lunch, he usually has a sandwich with Tofurky, tomatoes, avocado, red onion, spinach and mustard. She’ll reach for a green smoothie or protein bar for a snack, and when it’s dinner time, she’ll make roasted vegetables and a piece of vegan chicken or tofu stir-fry.

While Underwood doesn’t describe herself as a deserter—she stashes away squares of dark chocolate when she’s craving it—she has a guilty pleasure. “I have my vice and it is red wine. It’s good for my heart, isn’t it!?” she laughs.

While clean eating and quasi-obsessive watching make a huge difference, Underwood also credits regular exercise for her super fit figure. “My self-care is my time at the gym, and that’s a stress reliever for me,” she says. “If I can work out seven days a week – which doesn’t happen, but if I can – I will. Because next week I might have two days,” she explains of the need to squeeze in a session whenever possible.

Two days or seven, it’s safe to say the singer makes the most of every minute she’s in the gym. Some days he throws himself on the treadmill. Other days, it’s time for the intense leg workout that’s responsible for her toned legs: six “supersets” of three moves, each in three or four sets. Movements: tuck jumps, Romanian deadlifts (with 30- to 35-pound dumbbells), walking lunges (with 20- to 25-pound dumbbells), and raised sumo squats (with 50-pound dumbbells).