This article details a practical daily diet plan designed to maintain around 10% body fat year-round. It covers pre-workout nutrition, balanced meals including protein, healthy fats, and carbs, and snack choices. The diet emphasizes whole foods, clean ingredients, and portion adjustments based on individual goals and activity levels.
Maintaining a lean physique with around 10% body fat year-round requires a consistent and well-structured diet. In this article, I will share exactly what I eat in a day to achieve this and how you can structure your diet similarly to meet your fitness goals.
Every morning, about 30 minutes before my workout, I take a clean pre-workout supplement containing approximately 150 mg of caffeine. Along with this, I consume 1 to 2 tablespoons of raw honey to provide quick carbohydrates and a natural energy boost.
On rest days, I skip the honey and fast instead. The combination of pre-workout and honey provides electrolytes, a bit of creatine, quick carbs, and an energy boost to fuel my workouts effectively.
After training, I drink a 10 to 12-ounce glass of whole milk mixed with a scoop of protein powder. This helps replenish nutrients and supports muscle recovery.
For my first meal, I usually have chicken sausage and a smoothie.
I choose chicken sausages that contain no nitrates or preservatives. They are essentially chicken meat blended with herbs and spices. I dice sweet onions and bell peppers and sauté them together in avocado oil to accompany the sausage.
Most days, instead of adding jasmine rice for extra carbs and calories, I opt for a smoothie made with:
I've been drinking this smoothie daily for over four years and plan to continue.
For my second meal, I eat grass-fed beef with avocado and jasmine rice cooked in bone broth.
I usually prepare two 4-ounce 80/20 grass-fed beef burgers or ground beef seasoned with sea salt, black pepper, onion powder, and garlic powder. I cook them either on a grill or in a cast iron pan.
The jasmine rice is cooked in beef bone broth using a pressure cooker setting on a Ninja Foodi. Cooking rice in bone broth adds extra protein and enhances the flavor compared to plain water.
I add an avocado and a few pickles to the meal, finishing it with blue agave nectar ketchup.
Throughout the day, I satisfy sweet cravings with fruit such as bananas, mandarins, or grapes. Occasionally, I have a Chomps bar or coconut water Spindrift as a refreshing snack.
Dinner is where I introduce more variety.
I include vegetables like Brussels sprouts, asparagus, green beans, or broccoli.
For carbs, I air-fry yellow potatoes or Japanese sweet potatoes diced into cubes.
This diet plan is my personal template, tailored to my goals and activity level. It is important to adjust portion sizes based on your height, weight, activity level, and specific objectives such as fat loss, maintenance, or muscle gain.
For those interested in a detailed, step-by-step body transformation system that works regardless of age, equipment availability, or starting point, I offer guidance through my A2J program.
Maintaining 10% body fat year-round is achievable with a simple, clean, and balanced diet. Prioritizing whole foods, clean protein sources, healthy fats, and nutrient-dense carbohydrates, along with proper timing around workouts, can help you reach and sustain your fitness goals. Remember to personalize your diet to fit your unique needs and lifestyle.
