In a new video on his YouTube channel, trainer, functional bodybuilder, and former CrossFit Games athlete Marcus Filly shows an average daily diet, consuming, shredded physique, and 5% body fat. Here are some tips to use to maintain. Between 3,700 and 4,000 calories daily.
First of all, this may be a clear starting point, but Filly says he uses protein sources such as eggs, bison, and turkey, eats 220 grams of protein per day, and prioritizes protein with each meal. say. That’s about 1.2 grams per pound. His weight.
“If you can consume more protein with your total daily calorie intake, simply digesting that food will increase your energy output,” he says. “Challenge for 30 days to start your day with 30-40 grams of protein for breakfast. This is a way to see how changing the proportion of key nutrients in your breakfast feels. This is important. Maintaining body composition over the long term. “
Reducing body fat may involve eating with a lack of calories, but when it comes to maintenance, Philly should focus on the quality of the food you are eating, rather than following a very restricted diet. I believe. “You don’t always have to burn calories to stay lean,” he says, and high-quality Whole Foods can get tired longer than processed foods that are high in sugar and salt. More energy to digest. He is also anxious to “cheat” or “cure” food only when he isn’t eating enough, and filling the whole food keeps those thirsts away. Discover that it helps.
He also likes to track his physical achievements in terms of all other physical activity, including walking, as well as the 60-90 minutes of training he does daily. “We want to get accurate measurements of what you’re actually supposed to eat. The best way to do that is to closely track or estimate your food. Is to use, “he says.
Finally, Filly explains that building habits and routines can help you keep your goals going. “Not only is consistency important, but rhythm is also important,” he says. “Putting yourself in a consistent rhythm that does the same thing at the same time of the day is very helpful in maintaining a healthy weight, eating more and maintaining a lean body composition. It’s one of my secrets. To be successful for a long time. “
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