CrossFitter Shares How He Stays Shredded At 3,700 Calories A Day

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In a new video on his YouTube channel, trainer, functional bodybuilder and former CrossFit Games athlete Marcus Foal shares what an average day of eating looks like for him, and some tips he uses to maintain his shredded physique and 5 percent body fat while taking in between 3,700 and 4,000 calories daily.

First, and this might be an obvious place to start, but Filly says he prioritizes protein in every meal, using protein sources like eggs, bison and turkey, and eating 220 grams of protein a day, which corresponds to about 1.2 grams per pound of his body weight.

“If you can consume more protein in your total calorie intake each day, you’ll get an increased energy output from digesting just that food,” he says. “I would challenge you for 30 days to try and get 30 to 40 grams of protein in breakfast to start your day, as a way to see what it feels like to change the macronutrient ratio in your breakfast… This is a key to long-term maintenance of body composition.”

While losing body fat can involve eating a calorie deficit, Filly believes that instead of following a very restrictive diet, you should focus on the quality of the foods you eat. “You don’t have to abstain from calories all the time to maintain a lean body,” he says, explaining that high-quality whole foods can keep you full for longer than processed foods that are high in sugar or salt, as well as require more energy to digest. He also finds that he only craves “cheat” or “treat” meals when he’s not eating enough, and that filling up on whole foods helps keep those cravings at bay.

He also likes to keep track of his physical output, not only in terms of the 60 to 90 minutes of exercise he does each day, but in all other physical activities, including walking. “We want to get accurate measurements of what you should actually be eating, and the best way to do that is by closely monitoring your food 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. “Teaching consistent rhythms of doing the same things at the same time each day is extremely helpful in helping you maintain a healthy body weight, eat more and maintain lean body composition, and this has been one of my secrets for a long time success.”

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