As of now, we've talked about Intermittent Fasting, how to set up calories and macros (and what ratios to hit for fat loss), and even foods to eat to stay full and satiated while dropping fat.

To help put this all together, I wanted to lay out what a typical day of eating will look like on the program to give you some context:

Wake up (7-9am) - sparkling water and black coffee (kino octane)
Meal 1 (12-2pm) - lean meat, carbs, added fats (butter, oil..)
Meal 2 (6-8pm) - lean meat, carbs, added fats (butter oil)
Snack (9-11pm) - (anything goes to finish your calories)

With Calories And Macros

Let’s say that you weigh 180 pounds. Therefore, you would be consuming roughly 2,160 calories per day (145g of protein, 80g of fat, and 216g of carbs).

Here is what your diet may look like:

Wake up (7-9am) - sparkling water and black coffee (kino octane)
Meal 1 (12-2pm) - 800 calories (60-70g protein)
Meal 2 (6-8pm) - 1000 calories (80g protein)
Snack (9-11pm) - (360 calories of dessert or snack)

Notes

That’s a pretty damn epic day of eating. You can eat a pretty healthy lunch with lots of protein and moderate serving of carbs. You could have some chicken/steak tacos on corn tortillas and cheese. Delicious :). Or even a chipotle bowl with a medium scoop of rice. For dinner, you could have a big serving of meat with buttered potatoes and broccoli. Then, for a night time snack you could have some chocolate or even buttered english muffins. Getting lean can be unbelievable fun.

This is while dropping fat and promoting a killer chiseled physique. Now obviously this example is designed for someone that is around 180 lbs. If you weigh less, you will be eating fewer calories and if you weigh a lot more you will be eating higher calories.

Nonetheless, it goes to show you how amazing this eating plan actually is. Heck, for lunch you could go to Subway and have a sub with double meat, making sure to keep the calories around 800. That’s very doable depending on the sub you get