What I Eat To Stay Lean As An Exercise Scientist (ft. Wifey)

Maintaining a lean 200-pound physique requires a disciplined approach to nutrition and training, centered on high protein intake and consistent physical activity. Daily targets of 3000 calories, 220 to 250 grams of protein, and 30 to 50 grams of fiber are achieved through volume-dense food choices like wheat bran, Greek yogurt, and vegetables. Training sessions prioritize deadlifts and accessory movements, utilizing a "minimum effective dose" strategy to ensure muscle growth and strength adaptations even during periods of high fatigue. Success hinges on showing up to the gym regardless of motivation levels, as productive workouts often follow the initial warm-up phase. By integrating structured meal planning with a flexible approach to exercise, it is possible to balance professional responsibilities with rigorous fitness goals while managing physical recovery and long-term performance.