YouTuber Brandon Jones recently underwent a 100-day physical transformation challenge, during which he lost 10 pounds of fat and gained 2 pounds of muscle, and cut his body fat by around 6 percent. Following on from the video in which he broke down his training routine, Jones has now shared the diet he followed to maximize his chances of leaning down and building muscle, sharing what he would eat on an average day.

“I estimated I should be at a caloric deficit of 2,100 calories,” he explains, adding that he would eat around 160 grams of protein per day—roughly one for each pound of bodyweight.

Breakfast consists of 2 scrambled eggs, and oatmeal made with half a cup of steel cut oats, half a cup of protein-rich hemp hearts, half an apple, and a handful of cashews, served with berries or kiwis. This comes to 590 calories, and around 30 grams of protein. “Not only do I feel full after this meal, I really feel like I got a boost in my overall energy that carried through the rest of my morning as well,” says Jones.

A standard lunch during this challenge would be a black bean burrito (made with brown rice, not white), served with a side salad, totalling 600 calories and 25 grams of protein. As Jones would usually do his main workout in the afternoon, he would follow lunch with a shake made using vegan protein powder, creatine, peanut butter, oat milk, and half a banana (295 calories and 35 grams of protein).

For his final meal of the day, Jones frequently ate a turkey patty on a flatbread with avocado, pan-fried potatoes and steamed green vegetables. This all comes to around 500 calories and 42 grams of protein.

Jones adds that he made a series of small adjustments throughout the 100 days, mainly in order to reach the protein goal he had set himself for each day. “It became a question of where can I add in one chicken breast, and where can I cut those other calories,” he says. “If two weeks went by where I didn’t see movement, I cut about 30 calories from my daily target.”

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