Check out the diet that will transform your body in 100 days. As in, you can follow the same path that a guy did to completely change his physique in little more than 3 months.
Embarking on a transformative 100-day body recomposition journey, Brendan Jones undertook a meticulous approach to achieve the best muscle-to-fat ratio of his life. The Goal Guys are two brothers (Brendan and Cam Jones) with a YouTube channel with more than 400,000 subscribers. They share videos in which they take on “different goals in fitness and productivity.”
A testament to discipline, dedication, and strategic planning, Brendan’s success hinged on a carefully sustained daily calorie deficit. Throughout this endeavour, he not only sculpted his physique but also honed in on the delicate balance of building muscle while systematically shedding unwanted body fat.
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In this detailed exploration, we will unravel the intricacies of Brendan’s journey, delving into the core components of his daily routine, dietary choices, and the pivotal adjustments he made along the way. Brendan’s story serves as both inspiration and a practical guide for individuals seeking to embark on their own body recomposition journey, emphasizing the importance of a balanced and sustainable approach to fitness and nutrition.
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The Diet that Will Transform Your Body in 100 Days
To kickstart his journey, Brendan utilized a BMR (Base Metabolic Rate) calculator, factoring in his activity level. With a target calorie deficit of 2100 calories and a starting weight of 163 pounds, he set a daily protein goal of 160 grams, following the principle of one gram of protein per pound of body weight.
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Meal Planning and Adjustments:
Brendan’s day began with a protein-packed breakfast, featuring steel-cut oats, hemp hearts, cashews, apples, and various flavorful additions. A lunch favorite was a black bean burrito with a spinach salad. As the program progressed, he made adjustments to optimize taste and adherence, showcasing the importance of enjoying meals on a long-term diet.
Afternoon Protein Shake:
With workouts typically scheduled in the afternoon, Brendan incorporated a pre or post-workout protein shake containing vegan protein powder, creatine, banana, peanut butter, and oat milk. This snack provided 295 calories and 35 grams of protein, supporting his muscle-building efforts.
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Dinner:
Ground Turkey Burger with Potatoes and Greens For his final meal of the day, Brendan’s go-to was a ground turkey burger with pan-fried potatoes and steamed greens. He highlighted the importance of making small adjustments to meet his daily calorie and protein targets, emphasizing the need for both enjoyment and consistency in his meal choices.
Tracking Progress and Adjustments:
Consistent progress tracking was pivotal for Brendan. He weighed himself regularly, aiming for a gradual decline in weight while maintaining muscle gains. Adjustments were made based on both scale readings and the goal of losing between half a pound to a pound per week.
Brendan Jones’ 100-day body recomposition journey stands as a beacon of inspiration, showcasing the tangible results that can be achieved through a combination of meticulous planning, unwavering dedication, and a keen focus on both diet and exercise.
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In conclusion, Brendan Jones’ 100-day body recomposition journey encapsulates the holistic nature of achieving fitness goals. Beyond the physical changes, his story reflects the mental resilience required for enduring challenges, adapting to setbacks, and staying the course. As individuals seek to carve their path to improved health and fitness, Brendan’s experience serves as a roadmap, guiding them towards a balanced, sustainable, and fulfilling approach to body recomposition.
To fully grasp how his body changed, you can watch Brendan’s video below. In it, he goes further in detail about his diet and what he changed and how he adapted.
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The phrase “you cannot outrun a bad diet” encapsulates the idea that no matter how much exercise or physical activity you engage in, it is challenging to compensate for the negative effects of an unhealthy or excessive diet. Several key reasons underscore the importance of maintaining a balanced and nutritious diet alongside physical activity:
- Caloric Imbalance: Exercise does burn calories, but it’s often difficult to match the caloric intake from an unhealthy diet with the calories burned through physical activity. Many processed and high-calorie foods can contribute significantly more calories than one can reasonably burn off through exercise alone.
- Nutrient Quality: A bad diet often lacks essential nutrients, vitamins, and minerals necessary for overall health. Exercise, while beneficial for cardiovascular fitness and muscle strength, cannot fully compensate for nutritional deficiencies that may arise from poor dietary choices.
- Weight Management: Weight loss or maintenance is a common fitness goal. While exercise contributes to burning calories and increasing metabolism, it is crucial to complement it with a healthy diet for sustained weight management. Consuming excessive calories, especially from unhealthy sources, can hinder weight loss efforts.
- Health Impact: A poor diet can contribute to health issues such as heart disease, diabetes, and obesity, regardless of how much exercise one engages in. Physical activity alone may not be sufficient to counteract the negative effects of unhealthy eating on overall health and wellness.
- Energy Balance: The energy balance equation, which involves the relationship between calories consumed and calories expended, highlights the importance of moderation. Consuming more calories than the body needs, even with regular exercise, can lead to weight gain.
- Fitness Goals: Different fitness goals, such as muscle building, require specific nutrient intake. A diet lacking in essential nutrients can hinder the body’s ability to recover, build muscle, and perform optimally during workouts.
- Long-term Sustainability: Sustainable health and fitness involve adopting habits that can be maintained over the long term. Relying solely on exercise without addressing dietary habits may result in short-term gains that are challenging to sustain.
In essence, while exercise is a crucial component of a healthy lifestyle, it cannot fully compensate for the negative impact of consistently poor dietary choices. Achieving optimal health and fitness requires a holistic approach that combines regular physical activity with a balanced and nutritious diet.
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image sources
- Fridge open: Helena Lopes on Pexels
- Meal plan: Yaroslav Shuraev on Pexels
