In a new video on his YouTube channel, trainer, functional bodybuilder and former CrossFit Games athlete Marcus Filly shares what an average day of eating looks like for him, and some of the tips he uses to maintain his shredded physique and 5 percent bodyfat while consuming between 3,700 and 4,000 calories each day.
First off, and this might be an obvious place to start, but Filly says he prioritizes protein in each meal, using protein sources like eggs, bison, and turkey, and eating 220 grams of protein a day, equalling around 1.2 grams per pound of his bodyweight.
"If you can consume more protein in your total caloric intake every single day, you're going to get an increased energetic output just digesting that food," he says. "I would challenge you for 30 days to try and get 30 to 40 grams of protein for breakfast to start your day, as a way of seeing what it feels like to change the macronutrient ratio in your breakast... This is a key to long-term body composition maintenance."
While losing body fat may involve eating at a caloric deficit, when it comes to maintenance, Filly believes that rather than following a highly restrictive diet, you should focus on the quality of the food you're eating. "You do not have to calorically deprive yourself all the time in order to maintain a lean physique," he says, explaining that high-quality whole foods can keep you satiated for longer than processed foods which are high in sugar or salt, and also require more energy to digest. He also finds that he only craves "cheat" or "treat" meals when he is not eating enough, and that filling up on whole foods helps keep those cravings at bay.
He also likes to track his physical output, not just in terms of the 60 to 90 minutes of training he does each day, but any and all other physical activity, including walking. "We want to get accurate measurements of what you're actually supposed to eat, and the best way to do that is through either tracking your food closely, or using an estimator," he says.
Finally, Filly explains that building habits and a routine help him stay on track with his goals. "Not only is consistency important, but rhythm is important," he says. "Getting down to consistent rhythms where you do the same things at the same times per day is massively helpful in helping you maintain a healthy bodyweight, be able to eat more and stay at a lean body composition, and this has been one of my secrets to success for a long time."
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