My Typical Day At 9% Body Fat (ALL MEALS SHOWN)

By Jeff Nippard

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I cut from 20.6% to 9.0% body fat, and this is what a typical day looked like to make the diet as easy as possible. I wake up at 7am: 5 minutes of sunlight, coffee, and start work. At 10am, I have my first of three meals: 2 cups of egg whites with turkey bacon, veggies and goat cheese. The goat cheese is the key. Oats and strawberries for volume. This first meal gives me 72 grams of protein. At noon, I train: 1 or 2 setof s to failure per exercise. At 4pm I have a massive salad. It’s boring but that’s the point. Boring foods don’t trigger cravings as much. The evenings were the hardest, so instead of watching TV which makes me want to snack, I’d usually read or do sudoku puzzles to keep my mind busy. If I really want a snack, I’ll have shelled sunflower seeds. They take a long time to eat for not a lot of calories. At 8pm I have ground turkey with cauliflower rice plus something sweet for dessert, make sure everything is tracked in Macrofactor and wind down for bed. Get your di

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