Bro Diet Basics, Part 5 – SAMPLE DAY OF EATING

Have you ever gone some time without seeing a friend or family member, then been surprised – or even shocked! – at the fitness transformation they’ve made since you’ve seen them last?

99.9% chance DIET was a big part of that positive change.

I get that “diet” is one of those trigger words for people these days, so to be clear, by diet, I mean this definition:

“the kinds of food that a person, animal, or community habitually eats.”


“a special course of food to which one restricts oneself, either to lose weight or for medical reasons.”

We’ve covered all the Bro Diet basics over the last few installments of this post series (I’ll link parts one, two, three and four below in case you missed them). Today, we are going to give you a breakdown of what a full day of eating might look like, and this will continue with more details next time.

Let’s go back to our sample 160 pound female.

First question we need to ask, what is this person’s goal for, say, the next 90 days?

If it’s fat loss, we need to get her into a caloric deficit.

If it’s maintaining weight, continuing to improve strength, and optimize performance, we can consume maintainance calories.

If our person is trying to gain muscle, we’ll get her into a slight caloric surplus.

Let’s go with fat loss as our sample person’s goal, as that is the most common goal – at least when they are first starting with us – for most clients we work with.


160 pounds / 73kg

Using calculations we covered in previous posts in this series, we’re going with:

  • Daily calorie target = 1920
  • Daily protein target = 131 grams / 524 kcals from protein
  • Daily fat target = 55 grams / 495 kcals from fat
  • Daily carb target = 225 grams / 901 kcals from carbs

Most people we start on three meals per day, and two snacks. So from the numbers above, we’d divide by FOUR – this gives us three meals at:

  • 480 calories
  • 33 grams protein
  • 14 grams fat
  • 56 grams carbs

We divide our final “fourth” into two to get the breakdown for our snacks:

  • 240 calories
  • 17 grams protein
  • 7 grams fat
  • 28 grams carbs

Next time, we’ll do what a full sample day of eating might look like, “filling in” the numbers above.

For now, do these calculations, take a close look at YOUR current diet, see if you’re hitting these, and adjust as needed to start moving towards those goals!

’till next time

-Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here and at the link in my bio: ->

PPS – Here are links to past posts in this “Bro Diet” series:

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