YouTube star Brandon Jones recently went through a 100-day challenge, during which he shed 10 pounds of body fat and packed on 2 pounds of lean muscle, and removed his fat by about 6 percent.
Following the video where he discussed his training routine, Jones has also shared the diet he went through to maximize his ability to get lean and building muscle, sharing what he ate on a typical day.
“I estimated I am at a deficit of around 2,100 calories,” he said, adding that he would consume about 160 grams of protein each day— one for every pound of bodyweight.
Breakfast was 2 eggs with oatmeal made from one half a cup of steel cut oats, half a cup of hemp hearts, some apple, and cashews, along with berries. This came to 590 calories, and nearly 30 grams of protein. “Not only did I feel full after eating this, I really had an energy boost that got me through the rest of my morning,” said Jones.
A normal lunch during his challenge would be a black bean burrito with brown rice, along with a salad, coming to 600 calories with 25 grams of protein. As Jones would normally do his main workout in the afternoon, he would have a shake after lunch made using creatine, vegan protein powder, peanut butter, oat milk, and half of a banana.
For his last meal of the day, Jones usually ate a turkey patty on bread with avocado, potatoes and green vegetables. This come to about 500 total calories and 42 grams of protein.
Jones says he made a series of small changes during the 100 days, mostly to get to his protein goal. “It got down to asking where can I add another chicken breast, and where can I remove other calories,” he explained. “If I didn’t see movement for two weeks, I cut around 30 calories from my daily goal.”
Author: Steven Sinclaire