4200 Calories | Full Day of Eating Part 1

Come along for the day to see how I fuel my energy for training, work, and family all day long. These days I'm eating higher carb, training 5 days a week, and walking 15k steps per day. You'll also see my morning routine where I'm doing red light therapy and cold showers, plus what I take for supplements.
Recipe videos coming soon for overnight oats and protein pancakes!
Find more pre-workout meal ideas on my blog at :
functional-bod...
And pick up my Practical Protein Guide or find it free in Persist:
functional-bod...
Follow Marcus
/ marcusfilly
SPONSOR LINKS
LMNT - drinklmnt.com/...
TOP VIDEOS
Then vs. Now: Physique After Retiring From CrossFit • Then vs. Now: Physique...
5 KB Foundations to Make the Most of Your Kettlebell • 5 KB Foundations to Ma...
Knees Over Toes - Exercises to Build Muscle • Knees Over Toes - Exer...
Is it Steroids? PEDS? How CrossFit Builds Freak Physiques • Is it Steroids? PEDS? ...
Check out Functional Bodybuildings new podcast:
• Filling Up, Fueling Ea...
Subscribe to FBB: / @functionalbodybuilding
Try Functional Bodybuilding for free with a 2 week trial of my Persist training program at functional-bod...

[@BlueCollarBiceps]

These kind of videos are great man. As a dad of a 7 month old it’s cool to see your routine with the kids and still hitting all of your fitness goals!

[@josephhoff88]

Im a father and husband and it’s awesome seeing other dads take charge in health! Keep inspiring filly family ❤

[@marcusfilly]

Much love to you Joseph.

[@TheYoutubeExpert]

This diet looks so bad.. Gonna be bloated when you eat like a rabbit.. Stick with the meat, dairy and cheese m8...

[@JhonydasiLvadrums1987]

to much caffeine and calorie deficit. take a look at your antioxidants.. and incorporate more raw food. good job my friend.

[@Tornadotuesdays]

what red light brand is that? Looking for a reputable brand to invest in! thanks!

[@matwinner9708]

I just might have discovered the holy grail of fitness and motivation for my next journey. Great content!

[@alexroseman2223]

Glad you're enjoying the higher carb lifestyle. Been doing it myself since 2022, never looking back. I'll still eat the occasional beef, eggs, yogurt, etc. But without a steady flow of carbs life sucks ass. I get angry, moody, headaches, don't recover well, don't sleep well, hell my motivation just dips. People will say that's carb addiction but what's the downsides to having carbs if you are healthy? Other than it sucks without them. Life's so much better WITH them.

[@marcusfilly]

I agree - I've had the same experience.

[@MillionaireHoyOriginal]

Love your content, man. I rarely comment but wanted to show some love.

[@marcusfilly]

Awesome! Thank you!

[@scottscriticalmass]

Fairly new to your channel and enjoyed the video Marcus... I'm a generation ahead of you, but making a real effort to improve my fitness and diet. While I'll never get to where you're at with either, you're giving me some great ideas that I'll scale for my purposes. Looking forward to learning more from you in the months years ahead. Thank you!!

[@marcusfilly]

Thanks so much for joining the FBB team!

[@kaim9378]

You give us good content Marcus, thanks.

[@austinblair5537]

These videos are awesome! You’re busy Dad so we understand you can’t Vlog all the time but these are gold. More Full Day of Eating videos would be awesome to see.

[@marcusfilly]

Glad you like them! More to come!

[@parkerrobbins1128]

I love Marcus and his humility. And to be honest, for a little but there, he did NOT look healthy. You could see in his eyes how exhausted and under recovered he was. I understand because I've been there and didn't realize how bad it really was until I got out of my funk. I really like seeing his change in training and diet. Because in the end, it's functional BODYBUILDING that we are talking about. If you're busting your ass everyday and giving it your all in the gym and your body isn't building (growing), then you are missing something. I owned a CrossFit gym for 10 years, however, I've seen more results in the last 3 months than I've ever seen in my life by dialing it back, focusing on my foods, the correct muscle stimulus, and of course, giving those muscles the full amount of time needed to adapt and change. Good on Marcus for being able to spot the flaws and fix them! Cheers buddy.

[@simonlamey164]

Epic. Love it, and a really good message to up the energy for people who think it’s all about getting shredded outside but feeling crud inside.

[@marcusfilly]

Thanks for watching along!

[@Dustin_Amberg]

I like the food videos! Thank you! And the home style workout videos. I have dumbbells, SkiErg and BikeErg! Thanks for all your content!!

[@charlottech9990]

Yes more FDOE

[@johnkressin5139]

Can we get an updated full day of eating?

[@marcoerrani8333]

Big Marcus , usual approach high carbs low fat?? How distribute macros? Thanks

[@gman68ful]

Really enjoy these type of full day of eating videos always great ideas and also thank you for doing it on a busy week day. I’ve seen so many of them that people do on the weekend/off day.

[@marcusfilly]

Glad you like them! Part 2 drops next Sunday so stay tuned!

[@BlaiseHass]

Great video

[@AMEEDALSOUFI]

the mustache😂😂

[@mattcard8200]

how old r u bro??

[@jonaseitutis8858]

Hey Marcus, absolutelly great video and very insightful overall! I just wanted to know if you had any problems with insulin resistance in the past and is that of any concern for you right now, whilst doing 500-600 g carbs per day? Or do you think that insulin resistance is only caused by the wrong "Types" of carbs and seed oils? I'm a 17 year old athlete and tremendously active, though I have developed kidney damage through the use of artificial sweeteners and destroyed my insulin signaling during my first 2 years of bodybuilding. Anything from you perspective would be great. Thanks again!

[@marcusfilly]

I'm sorry to hear about your health issues. I've not heard of kidney damage through artificial sweeteners before, not have I heard of damanging insulin signaling from bodybuilding. Typically with lower body fat levels your insulin sensitivity goes up. Insuline resistence is often a consequence of poor metabolic health from bad diet and inactivity.

[@danielknick8278]

What is that shirt?

[@marcusfilly]

the blue one? it is a Chubbies Brand shirt.

[@angelaamato8816]

Marcus, and FBB crew….thank you for really opening my eyes to functional training. I love all your videos and knowledge. Marcus, are you doing perform? Or pump? Now? 5 days of which one

[@marcusfilly]

I’m mainly doing Pump with a sprinkle of Perform

[@daninglesonline1526]

You should make more videos like this; I learn so much about what to eat! I have been going through more or less the same as regards carbs and energy so it’s nice to see it’s normal and it’s adjustable. PS: I loved the giant protein cookie you made😂😂😂😂

[@marcusfilly]

I'm so happy it's been helpful! More to come 🫡

[@jamesowens-darkcurvstudios]

Whats your wake up time? I get up at 3 and still feel I never have enough time in the day for everything...always get my Persist workout in though :)

[@marcusfilly]

I get up at 5am each day and head to bed by 9pm at the latest. when the days are packed and you have more to do in a day than hours to fit it all in, it does make you more intentional with your choices.

[@marcomelissari4631]

I went overtraining when I started increasing the cardio activities: running and cycling. The problem was that I'm not able to eat enough calories (in particular carbs and fats) to support all that activities (and I cannot understand how some people are able to carry out both cardio and strenght workouts at high intensity, combining durability and explosive power) and I started losing weight in terms of muscle mass and of course strenght. Thanks for this video because it helps me to understand that for normal people (and not professional athlets) it's often useful to go one step back to have two forward and it's a matter of choices: I can't do everything, so I've to choose what I want. Nice to see that even a top athelt like you had to face with the same "problem".

[@marcusfilly]

I'm really glad the video and some of the concepts resonated.

[@carlosrodriguez-ub4sv]

Hey brother, this video was great. I’m definitely subscribing.

[@marcusfilly]

Welcome aboard!

[@Eudaimoniac-jn9ow]

I love these videos, they help motivate me to get back on track when I slip up due to the business and the demands of everyday life. Thank you for these

[@jaywhite4060]

For your morning walks what is the intensity? How fast (mph) and or incline.

[@marcusfilly]

It’s a curved sled powered treadmill. I just walk briskly

[@bababeats1572]

Marcus, you have changed my life for the better. I’ve never been focused on the “functionality” of fitness and never cared much of the quality of foods and also never focused so much on stretching for better mobility! You are the best! Thank you for everything you do and your persist program

[@marcusfilly]

I appreciate that! Happy to help!

[@danielv9906]

Hey Marcus, huge fan and admirer of you and your content. Looking at investing in Red Light Therapy. Could you let me know what brand you are currently using. Thanks.

[@marcusfilly]

This happens to be a Swedish brand that isn’t yet being distributed in the states. They will be soon. In the meantime check out mito red

[@danielv9906]

Love your work. Thanks

[@_jasonseverson]

More videos like this💥

[@yeezusog5780]

Full day of eating, I don’t know why but I love those videos ❤

[@lizdee8118]

What are the percentages of your macros for your new caloric intake?

[@marcusfilly]

It is about 50% carb, and 25% of the other two macros.

[@MrRockso99]

Great video. Marcus you are an inspiration. Keep being you.

[@marcusfilly]

I appreciate that!

[@AchillesKapsalis]

what kind of electrolytes are you drinking in the morning? is it some formula with added sweeteners or something else?

[@marcusfilly]

I'm specifically using LMNT. Zero calorie electrolyte blend. Has some stevia sweetener or you can get the raw formula without any sweetener.

[@AchillesKapsalis]

@@marcusfilly Thanks man🙏

[@charlottech9990]

What the red light for . Thank you in advance.

[@marcusfilly]

the red light is a tool I'm experimenting with for gut health, energy, and inflammation support

[@o0l0s0o0n]

These are great to see the plan in action especially as a father. Thank you for sharing this.

[@marcusfilly]

Our pleasure!

[@alisonbowker4964]

Love these vloggy lifestyle videos 😊👌🏼

[@marcusfilly]

More to come!

[@tgray0379]

I love these types of videos. It's great to see how other folks balance health and fitness with the everyday demands of life. Keep these vids coming!

[@javenpalmer]

What do u use to hold ur camera in the car??

[@marcusfilly]

It is a mini manfrotto tripod that can sit right on my dash.

[@jimlynch471]

Excellent video as usual !

[@marcusfilly]

Thanks again!

[@johnkressin5139]

What is the pancake recipe?

[@marcusfilly]

The recipe video will drop this Sunday! Stay tuned!

[@johnkressin5139]

@@marcusfilly ok thanks. Looking forward to it