# My Full Day of Eating at 6% Body Fat (Exact Meals & Macros) Source: https://www.youtube.com/watch?v=2A7uxMUMr2o Recap page: https://rapidrecap.app/video/2A7uxMUMr2o Generated: 2026-02-11T18:04:10.282+00:00 --- ## Quick Overview Dr. Mike Raetel details his precise, structured full-day eating routine while maintaining a very low 6% body fat, which involves five structured meals, precise supplementation timed around training, and a significant amount of daily steps (around 4,000 steps between sets/cardio), concluding with a high-protein, low-carb, low-fat final meal and a relaxing evening routine. **Key Points:** - Dr. Mike Raetel details his full day of eating while maintaining 6% body fat, which includes five structured meals tracked meticulously using the RP Diet Coach app. - Morning supplements include Creatine Monohydrate, NMN, CBD gummies, and decaf coffee with Splenda Zero liquid sweetener, taken before leaving for the gym. - Pre-workout nutrition involves a shake containing 45g protein, 30g carbs, and 0g fat, consumed during the drive to the gym. - Intra-workout nutrition includes multiple liters of water mixed with Gatorade Thirst Quencher Powder and LMNT Grapefruit Salt electrolyte mix to prevent muscle wasting/catabolism. - Post-workout meal (Meal 4) is high in protein (75g) and carbs (180g) but low in fat (18g), consisting of ground meat, veggies, and bread. - He aims for approximately 4,000 steps daily between training sets and cardio, and his final meal is a high-protein, low-carb, low-fat snack (like protein puffs) before winding down. - The final meal of the day is a high-protein (65g), low-carb (4g), low-fat (10g) snack, exemplified by Twin Peaks Nacho Cheese Protein Puffs. ![Screenshot at 00:20: Dr. Mike Raetel displays the RP Diet Coach app interface on a smartphone, showing his tracked meals and macro balance for the day, emphasizing the reliance on precise tracking for his cutting diet.](https://ss.rapidrecap.app/screens/2A7uxMUMr2o/00-00-20.jpg) **Context:** The video provides a detailed, behind-the-scenes look at the meticulous daily routine of Dr. Mike Raetel, a bodybuilder, as he navigates his diet and training while maintaining an extremely low body fat percentage of 6%. The structure revolves around maximizing nutrient timing for muscle retention and performance while adhering to strict caloric and macronutrient targets managed through the RP Diet Coach mobile application. ## Detailed Analysis Dr. Mike Raetel outlines his precise 'Full Day of Eating' routine while maintaining 6% body fat, which is managed entirely through the RP Diet Coach app, visible throughout the video (00:20, 04:56, 09:51, 12:03). He begins the day by taking several supplements, including Creatine Monohydrate, NMN, CBD gummies, and decaf coffee with Splenda Zero liquid sweetener (05:35, 07:22). Before training, he consumes a pre-workout shake totaling 45g protein, 30g carbs, and 0g fat (03:01). During his workout, he ensures hydration by mixing several liters of water with Gatorade Thirst Quencher Powder and an LMNT electrolyte pack (02:17). His post-workout meal (Meal 4) is a pre-made MegaFit Meal containing ground meat, vegetables, and rice, supplemented with five slices of dark rye bread, totaling 75g protein, 180g carbs, and 18g fat (03:24, 04:48, 09:14). He also integrates significant activity, aiming for 4,000 steps daily between sets and cardio (08:03). His final meal (Meal 6) is designed to be high-protein and low-carb/low-fat (65g protein, 4g fat), exemplified by Twin Peaks Nacho Cheese Protein Puffs (09:57, 11:03). He concludes by stating he will finish his work, shower, and relax before bed, emphasizing that this structured approach makes dieting easy, unlike previous experiences. ### Morning Routine & Supplementation - Takes supplements (Creatine, NMN, CBD, Decaf Coffee with Splenda Zero) before leaving for the gym (00:35, 07:22). ### Intra-Workout Fueling - Mixes water with Gatorade and LMNT electrolytes in a large container to combat workout-induced catabolism (02:17, 03:09). ### Macronutrient Tracking - Uses the RP Diet Coach app to log all intake, hitting targets like 335g protein, 65g fat, and 440g carbs for the day shown (04:56, 12:18). ### Post-Workout Meal (Meal 4) - Consumes a MegaFit Meal (ground meat, veggies, rice) plus 5 slices of dark rye bread for 75g protein and 180g carbs (04:48, 09:14). ### Evening Routine & Final Snack - Incorporates 4,000 daily steps; final meal is a high-protein, low-carb/fat snack like Twin Peaks Nacho Cheese Protein Puffs (11:03, 09:57). ### Conclusion - Expresses satisfaction with the structured lifestyle, contrasting it with past struggles, and signs off (13:57, 14:17). ![Screenshot at 00:04: Dr. Mike Raetel introduces the video while standing in a doorway, wearing a 'NO BAD REPS' tank top.](https://ss.rapidrecap.app/screens/2A7uxMUMr2o/00-00-04.jpg) ![Screenshot at 00:38: The essential morning supplements are displayed: Creatine Monohydrate, Renue Pure NMN, and CBD FX Mixed Berry Gummies.](https://ss.rapidrecap.app/screens/2A7uxMUMr2o/00-00-38.jpg) ![Screenshot at 02:03: Dr. Mike displays the components of his intra-workout drink: ISO100 protein, Gatorade Thirst Quencher Powder, and LMNT Grapefruit Salt electrolyte mix.](https://ss.rapidrecap.app/screens/2A7uxMUMr2o/00-02-03.jpg) ![Screenshot at 09:12: A close-up of the RP Diet Coach app shows Meal 4 logged, detailing the macros for the post-workout meal, including ground beef, broccoli, cheese, and rye bread.](https://ss.rapidrecap.app/screens/2A7uxMUMr2o/00-09-12.jpg) ![Screenshot at 11:03: Twin Peaks Nacho Cheese Protein Puffs are shown in a bowl next to the jar, highlighting the high-protein snack used in his cutting diet.](https://ss.rapidrecap.app/screens/2A7uxMUMr2o/00-11-03.jpg)