I haven’t done a day-of-eating video in a while, and people ask for these, so here’s a new one!

As most, if not all of you know — I do intermittent fasting, and have done since 2015.

I work it ‘LeanGains style’, so I fast for 16 hours each day, including the time spent asleep each night, and then fit all of my daily calories into the remaining 8 hour window.

However, I do not use the ‘LeanGains’ calorie or macro figures.

Instead, I’ve based my calorie and macro intake on a 2011 study published in the International Journal of Sport Nutrition and Exercise Metabolism.

Which features a calorie and macro setup, at four training days per week, that led to a slow fat loss combined with muscle growth in Norwegian elite-level Olympic athletes. Males and females, aged 18-35.

The study results demonstrate approx. 11 pounds of fat loss and 2 pounds of muscle gain, on average, in 12 weeks’ time.

The participants’ pressing, pulling and squat 1-rep-maxes also increased by 17 , 13 , and 20 lbs. respectively.

Granted, while they were elite-level, some of the athletes involved were from sports like skiing or motorcross, or were martial artists.

Thus, they might not have had a lot of weight training experience, so their gains would appear inflated compared to advanced weight lifters.

But, in any case, the study’s dietary set-up still led to a recomp among all participants.

My first meal of the day, typically, falls around 2pm. I have 408 grams of Whole Foods Market’s Meatless Meatballs along with 200 grams of whole leaf spinach and a single brazil nut for my daily selenium. I sautée these using a cooking spray, and top it with freshly-ground flaxseeds.

I accompany this meal with 5 grams of leucine in water, which I sip along with the meal. This is because the Meatless Meatballs are wheat protein.

Research on rodents found that combining leucine with wheat protein made the wheat protein more anabolic than even whey.

Wheat protein, normally, has a PDCAA score 75% lower than whey. So, this is why I accompany the meal with leucine.

This video documents a rest day from the gym, so instead of a post-workout shake, at about 7pm I had 1 scoop of my custom protein blend consisting of pea, hemp, pumpkin and alfalfa proteins, and with that a couple bananas.

At about 10pm, I finished off the evening with 374 grams of extra-firm tofu and 200 grams of broccoli florets, sautéed in cooking spray. On the side I enjoyed 7 bananas and 1 apple.

And that’s all she wrote!

Total daily calories came to approx. 2,246. Which is, approx., a 17% deficit for me based on my calculated maintenance needs given my age, weight, and activity level.

My fat intake was about 53 grams, my total carbs were about 327 grams, and my total protein intake was about 150 grams for the day.

I am currently training in the gym 4-days-per-week, in an upper body / lower body split. My focus is on ‘Powerbuilding’.

In other words, I hit up my ‘big 4’ lifts heavy based on a percentage of my 1-rep-max. The Squat, Bench, Deadlift, and Standing Overhead Press.

Then, I hit up various accessory exercises in a ‘moderate’ rep-range, also based on a percentage of my 1-rep-max. These accessories directly support my big lifts in some manner, but also help me pack on overall size. With added attention given to the “yoke”, or the traps, delts, and neck.

There are also some specifically-timed techniques thrown in the mix that have been shown to accelerate both an increased-1-rep-max and muscle growth, based on human research studies.

As with all my training routines, this one is based ENTIRELY on human research.

This science-based program is the basis my new e-booklet, ‘The Upgraded Man’, which is hot-off-the-press, and up-for-sale at an introductory price low enough for a college student to afford!

My new e-booklet also features a section on diet and cardio, to help you optimize your results.

If you’re interested, I’ve linked to ‘The Upgraded Man’ e-booklet below.

I am very excited to release this new product! And I hope you all enjoy it, and keep me posted with what you think, and your success stories!

‘The Upgraded Man’ was designed to help you get stronger, bigger, and yoked! It is definitely more athletically-focused, as opposed to aesthetically-focused, which is where it differs from my ‘Beast Mode by Science’ e-book — which I’ve also linked below.

However, if you’d like to purchase both of my products, I’ve also linked to a special bundle offer below.

Anyway, share your thoughts in the comments.


Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. https://www.ncbi.nlm.nih.gov/pubmed/21558571

Leucine content of dietary proteins is a determinant of postprandial skeletal muscle protein synthesis in adult rats. https://www.ncbi.nlm.nih.gov/pubmed/22818257

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