My Exact Diet to Hit 6% Body Fat (New Vlog)

Just dropped a new Vlog showing exactly how I eat to hit 6% body fat.

People are always asking about the diet details for getting this shredded.

The meals, the timing, the supplements.

It’s all in the new video.

Full Day Of Eating Getting To 6% Body Fat

I’ve had a few comments where people don’t think I’m eating enough protein.

They think I’m getting like 70g for the day.

My dinner alone is easily 90-100g.

People often forget the “tag-alongs.”

They only count the main protein source (like the steak) and ignore everything else on the plate – the potatoes, the bread, the veggies.

These add up.

And here’s the real deal on protein, especially when cutting:

Everyone thinks you need insane amounts, like 1g+ per pound of body weight.

Research shows the sweet spot is around 0.75g per pound of body weight [1]

The study found going significantly higher provided no additional benefit for muscle gain or retention.

Crushing excess protein just adds unnecessary calories you don’t want when trying to hit a deficit.

Ultra-high protein just makes fat loss harder and can potentially hurt T levels (if it displaces carbs/fats), and honestly, protein isn’t even that satiating after you’ve hit your actual target.

It’s most filling until you have enough.

In that vlog…

• The Shred Bowl lunch (Kino Collagen + Greek Yogurt) has ~40g protein.
• My steak dinner had 80-100g from the meat plus protein from the sides.
• Add in my late-night cookies and milk.
• That’s easily 150-160g+ protein for the day.

At my weight (~175 lbs), 0.75g/lb is about 130g.

So my day of eating in the vlog was actually more protein than I even needed based on the science.

Getting shredded isn’t about force-feeding protein.

It’s about the right deficit, hitting key lifts, getting your steps, and optimizing hormones with the right framework.

Watch the full Vlog to see exactly how it works in real life.

Watch: Full Day Of Eating Getting To 6% Body Fat

Talk Soon,

Greg O’Gallagher