Maintaining a physique at 6% body fat—or "slow gaining" just above it—requires precision. It is not just about eating clean; it is about hitting specific macronutrient targets to fuel training while keeping body fat accumulation to a minimum.
Dr. Mike Israetel takes us through a full day of eating during his "maintenance slash slow gaining" phase. From his massive intra-workout shake to his unconventional late-night snack, here is exactly how he fuels his body to stay lean and build muscle.
TL;DR: The Macro Breakdown
Dr. Mike is currently eating 3,685 calories per day. His macronutrient split is designed specifically for an enhanced bodybuilder prioritizing performance and recovery:
- Protein: 335g (Very High) – Aiming for ~1.5g per pound of body weight to maximize anabolism.
- Carbs: 440g (High) – To keep glycogen stores full and provide limitless training energy.
- Fats: 65g (Low) – Kept low because exogenous hormones render dietary fat less critical for hormonal production, saving those calories for carbs.
Morning & Workout: The "Savage" Shake
Dr. Mike does not eat solid food before training. Instead, he starts the day with a supplement stack (including creatine and fish oil) and heads straight to the gym with a massive intra-workout shake.
The Shake Recipe:
- Multiple liters of water.
- 45g of Whey Protein.
- 30g of Carbs (from Gatorade powder).
- 1 full packet of LMNT electrolytes.
He drinks about two-thirds of this during the workout to blunt catabolism and fuel performance, finishing the rest on the drive home.
Meal 1: The Post-Workout Carb Load
Immediately after training, the goal is recovery. Dr. Mike relies on a pre-prepared meal service (Mega Fit Meals) combined with a specific amount of bread to hit his carb targets.
- The Food: Chicken breast, veggies, and rice.
- The Add-on: Precisely 5 slices of dark rye bread.
- Macros: 70g Protein, 10g Fat, 150g Carbs.
Meal 2: The "Working Lunch"
Mid-day, Dr. Mike prioritizes convenience so he can focus on work. This meal is functional, not fancy. He pairs it with decaf coffee made with "lukewarm tap water" (a habit he admits draws criticism).
- The Food: 4 Chocolate Pure Protein bars.
- The Add-on: Bread (to fit the bulking macros).
- Macros: 80g Protein, 25g Fat, 150g Carbs.
Cardio & Steps
To maintain his conditioning, Dr. Mike targets 10,000 steps per day. He gets about 4,000 steps incidentally during his workout and daily tasks. To hit the remaining 6,000, he walks around his building, goes outside, or walks on a treadmill at 3mph while listening to podcasts or scrolling on his phone.
Meal 3: Dinner
Around 7:00 PM, he has his second-to-last meal. This is another pre-prepared meal designed to hit high protein numbers without unnecessary fats.
- The Food: Ground meat, veggies, and fat-free cheese.
- The Add-on: Whole grain bread.
- Macros: 75g Protein, 20g Fat, 100g Carbs.
Meal 4: The Late-Night Snack
Dr. Mike ends his day with "chill time" watching TV and eating a high-protein snack. He uses Twin Peaks Protein Puffs (cheese flavor), but eats them in a very specific way: out of a bowl with a spoon, like cereal, but completely dry.
- The Food: 3 servings of Cheese Protein Puffs.
- Macros: 65g Protein, 12g Fat, 6g Carbs.
This final meal caps off the protein intake for the day without spiking blood sugar right before bed.
Final Thoughts
This diet is tailored specifically for Dr. Mike's current goals: slowly gaining muscle while minimizing fat gain before his next cut. By keeping fats low, he can push carbohydrates high to fuel intense training, while the massive protein intake ensures he retains every ounce of muscle tissue. It is calculated, consistent, and tracked perfectly in the RP Diet Coach app.
Frequently Asked Questions
Why is Dr. Mike eating so much protein?
He is experimenting with a very high protein intake (approx. 1.5g per pound of body weight) based on the "enhanced" bodybuilder status, aiming to maximize muscle protein synthesis and recovery.
Why is his fat intake so low?
Because he is using exogenous hormones, his body does not rely as heavily on dietary fat for hormone production. This allows him to allocate those calories toward carbohydrates for better training energy.
Does he eat before the gym?
No. Dr. Mike trains "sort of fasted," consuming only liquids (whey, carbs, and electrolytes) during the workout itself.
What supplements does he take?
His morning stack includes Creatine, NMN, CBD gummies, fish oil, and specific health management medications like blood pressure meds and metformin.
