Before we get into this, note that these goals I set are specific to my body and my lifestyle. Yours likely will be different so use this as a reference, definitely not as something you should replicate.

If you’re interested in learning what your goals should be, download our free e-book and it’ll walk you through how to calculate those goals based on YOUR body. Email us at if you can’t find it on the website.


Because I’m focused on fat loss, I eat about 1,850 calories day with a protein goal of 150g.⁠

When in fat loss, two things are really important:⁠

  • eating in a caloric deficit
  • increasing protein to maintain lean muscle mass

Here’s a visual breakdown of what I eat in a day. Keep scrolling if you want an idea of when I eat them and what these things are:
















  • 6am – workout
  • 6:45am – recovery water by @ascent_protein
  • 8am – breakfast (two eggs, chicken sausage, English muffin)
  • 11am – green juice by @lovesuja
  • 12:30pm – lunch (kale salad with shrimp)
  • 4pm – black raspberry Greek yogurt
  • 7pm – dinner (shrimp, brown rice, and broccoli)
  • 8:30pm – dessert (coffee brownie ice cream sandwich)

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