How I Eat To Stay Lean and Maintain a Lean Physique

How I Eat To Stay Lean and Maintain a Lean Physique

Before you even start a diet… Set a goal or deadline.

If you fail to plan, you are planning to fail! Going through a body transformation isn’t easy, fatigue sets in and you begin to question your will power. Remember this when you start your path towards a beautiful, hard earned physique…

Why did you even start?

External motivations won’t be enough, you have to dig deep and really think internally about where you want to be in the next 4-8 weeks. Believe in yourself, you can achieve a great physique but you have to make some sacrifices… But it’s absolutely worth it! The energy you’ll have throughout the day, the confidence you’ll have in yourself, the hard work will make you mentally tougher and you will become a completely different person if you COMMIT YOURSELF.

In this article I want to give you a diet strategy I utilize and have tested over and over, crafting it to a simple, almost effortless tactic that will absolutely give you results FAST. I do this strategy when I am cutting to below 10% body fat, I don’t like stay in this range all year because I am a natural lifter, I have to be in a caloric surplus in the winter months if I want to tack on muscle FAST.

Here’s my diet schedule:

5:00am-6:30am I workout, lots of fluids and take
ReplaceSR electrolytes to keep fluids in the muscles.

8:00am First cup of black coffee, that’s it.
Helps with blunting my hunger, keeping
me full in the AM.

8:00am-10:00am I am drinking carbonated water.

10:30-11:30am I take MCT Oil with BCAAs (muscle

12:00pm-2:00pm Lunch: High Protein & Fats, Vegetables

3:00pm-4:30pmMidday Snack: Fruit, Protein.

5:30pm-8:00pmDinner: High Protein, High Complex Carbs
This meal is super flexible, I eat
whatever I want, but I make sure it’s
not processed and whole foods.

After 8:00pm Recovery Supplements are vital; If you
are a natural weight lifter and want to see
results FAST, you must supplement.
I take Sustained Release L-Arginine and
Glutamine. Why SR? It helps bring blood
to my muscles when I am asleep at a
steady rate (6-8 hours) which recovers
my muscles way quicker, thus ready to go
for tomorrow’s lift and fully rested.

I take a intermittent fasting approach. If you want to learn more about intermittent fasting, click here to learn about how it works, what it does for the body, and how it can build LEAN MUSCLE and can shed off complete body fat effortlessly.

I hope this helps.

If you have additional questions, please feel free to contact me, message me on instagram, or if you are a close friend of mine, shoot me a text.

I am passionate about fitness, downright obsessed with how the body works. Alongside that, I am passionate about people.

I provide all of this for you because I want you to become your best self.

Stick to this strategy and watch the fat melt away, I can’t wait to see photos of the new, better version of yourself!


Use code “CBRU20” for 20% off all Endurance products tagged in this post.

Make Today Count.



Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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