My Weight Loss Diet – What Stefan Eats Everyday To Lose Body Fat


my weight loss diet

Want to know exactly what I eat everyday to lose body fat?

Right now I'm training for the WBFF (World Beauty Fitness & Fashion), which is a fitness competition that I need to be extremely fit and lean for.  It's been one of my goals this year and I've been working hard everyday to be in the best shape of my life.

I competed in this fitness competition back in 2012 and the rewards of doing it were so awesome that I decided to do it again.  This time with the focus to be even better.

Since I've been openly sharing my fitness progress in my Monthly Goals Reports, people have been asking me about my diet and what I eat everyday to lose body fat.  I decided to create this video blog to share with you exactly what my diet is everyday.

This is the exact diet plan that I follow, along with the foods that I eat and supplements that I take everyday.

Watch the video below:

(Click here to watch on YouTube)


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The Exact Meals That I Eat Everyday To Lose Body Fat

stefan pylarinosI'm currently on a diet of 2,000 calories per day, which is a caloric deficit of 500 calories.  It's important to understand this if you want to lose body fat, as for everyone it will be different.

You first need to determine your BMR (Basal Metabolic Rate), which is how many calories that your body naturally burns throughout the day.  This is based on your current weight, age, metabolism, and physical activity each day.  For me, it's around 2,500 calories per day.  This means consuming 300-500 calories less per day will allow me to burn body fat and get lean.  This is the most important thing to understand when it comes to weight loss.

With my 2,000 calorie diet, I currently consume 200 grams of protein, 200 grams of carbohydrates and 40 grams of fat.

Keep in mind, this is what works for me and what I'm currently following with my nutrition coach.  I understand there's different opinions, methods and philosophies when it comes to diet.  But again, this is just what has been working for me and what my coach has me on.

Here's the meals that I consume everyday, along with the supplements.  I also switch my meals up for variety, but I've found eating the same foods everyday to be ideal in accurately tracking your calories and staying consistent.

8:00 AM 

  • Drink 9.5 alkaline water (Kangen Water)
  • 3-5 Digestive Enzymes on empty stomach
  • 1 capsule of L-carnitine

The first thing that I do in the morning is drink at least 2 glasses of 9.5 alkaline water, which is from my water ionizer machine.  I drink Kangen water as it's the top water ionizer on the market and not only alkalizes the water, but turns it into an antioxidant and micro-clusters it for super hydration.  Drinking water first thing in the morning is important for turning on your metabolism.

I always consume 3-5 digestive enzymes on an empty stomach first thing in the morning.  Digestive enzymes are extremely important for helping you digest your foods and absorbing all the nutrients from them.  Taking them on an empty stomach helps assist metabolic function in our body and builds our enzyme reserve, while repairing any damage sustained by the body.  My choice of digest enzymes are MassZymes.

I also take 2-3 capsules of L-carnitine on an empty stomach throughout the day, starting first thing in the morning.  L-carnitine is an amino acid that is naturally produced in the body that helps the body use energy (burn more calories throughout the day).

8:30 AM

  • Juice vegetables and consume on an empty stomach.

Juicing is one of the most beneficial things that I do everyday that cleanses my body and ensures I have optimal energy.  I use the Omega J8004 Juicer and every morning I juice tons of vegetables, such as: kale, spinach, broccoli, celery, chards, collards, cucumber, carrots, garlic, ginger root, and lemon.  These vegetables are all low sugar (except carrots) and help me alkalize my body, cleanse and gives my body maximum nutrition.

I love juicing on an empty stomach, as my body doesn't have to digest anything (since the pulp is removed) and it goes straight into my bloodstream.  If you want more energy and to really improve your heal, invest in a juicer.  I did a video blog on the benefits of juicing and a Omega J8004 Juicer Review.

9:00 AM (Pre-Workout Meal)

  • 1 scoop of Garden of Life plant-based protein
  • 1 organic banana
  • 1 tbsp of Udo's Oil
  • 5 grams of Creatine
  • 5 grams of Glutamine
  • 5 grams of Tocotrienol Complex (Avena Originals)
  • 3-5 capsules of Digestive Enzymes
  • 1 capsule of CLA
  • 1500 mg of HMB
  • 2 capsules of BCAA's
  • 1 tsp of Maca Root
  • 1 capsule of Minerals (Avena Originals)
  • 2 capsules of Vitamin Supreme (Avena Originals)
  • 1-2 capsules of Electric C (Avena Originals)
  • 1 capsule of Proteolytic Probiotics (P3OM Probiotics)
  • 5 grams of Vega Sport Energizer

My pre-workout meal is usually a protein shake, since my body doesn't have to expend much energy to digest it (when blended, it's pre-digested for the body).  I like consuming plant-based protein, since it's more natural and easier for your body to digest and absorb the protein from.  My two favourite brands are Garden of Life and Sunwarrior.

I also consume 1 organic banana, as it provides my body with simple sugars right before my workout.  Consuming simple sugars before your workout is important as it provides an immediate source of energy.  I also always consume organic as much as I can.

Udo's Oil is an incredible blend of essential fatty acids (EFA's), which is vital for brain function, hormone function and fat loss.  It's the perfect blend of Omega 3's, 6's and 9's.  Your body cannot naturally produce Omega 3's, which is why it's extremely important to get it from your diet.  This is one of the most important supplements that I take everyday.

As for my pre-workout supplements, I consume consume the following:

Creatine: I consume 5 grams of creatine before and after my workouts as it is known to help increase the energy and endurance of the muscles.

For one of my favourite Creatine supplements that I use, click here.

Glutamine: I consume 5 grams of glutamine before and after my workouts to help muscle recovery.

For one of my favourite Glutamine supplements that I use, click here.

Tocotrienol Complex: This is a powerful Vitamin E and amino acid complex from Avena Originals that helps promote energy, health, healing and longevity.

To learn more about Tocotrienol Complex, click here.

Digestive Enzymes: I consume 3-5 Digestive Enzymes with all of my meals to help my body digest and absorb all the nutrients from my foods.  I specifically consume digestive enzymes with higher amounts of Protease, which are the enzymes for digesting protein.

I absolutely love MassZymes.

CLA: I consume 3 capsules of CLA (Conjugated Linoleic Acid) throughout the day as an antioxidant which supports fat loss.

For one of my favourite CLA supplements that I use, click here.

HMB: I consume 3,000 mg of HMB before and after workouts to aid in building muscle, burning fat and ensuring that I don't lose any muscle mass while being on a lower calorie diet.

For one of my favourite HMB supplements that I use, click here.

BCAA's: I consume 4 capsules of BCAA's (Branched Chained Amino Acids) before and after workouts to help muscle recovery, building muscle and the prevention of losing muscle while being on a lower calorie diet.

For one of my favourite BCAA supplements that I use, click here.

Maca Root: Maca Root is a a superfood that I consume before my workouts to naturally boost my energy and endurance.

For one of my favourite Maca Root supplements that I use, click here.

Minerals: I consume 1 capsule of Minerals from Avena Originals to ensure my body has all of the minerals it needs to function at optimal efficiency.

To learn more about Minerals, click here.

Vitamin Supreme: I consume 2 capsules of Vitamin Supreme from Avena Originals to provide my body with all the essential vitamins it needs to function at optimal efficiency.

To learn more about Vitamin Supreme, click here.

Electric C: I consume 1-2 capsules of Electric C as a source of electrically charged Vitamin C before my workout to aid in muscle recovery and a strong immune system.

To learn more about Electric C, click here.

Proteolytic Probiotics: I consume 1 capsule of Proteolytic Probiotics everyday from P3OM Probiotics to maintain healthy intestinal flora and good bacteria.

To learn more about Protelytic Probiotics, click here.

Vega Sport Energizer: I consume up to 5 grams of Vega Sport Energizer as a naturally source of energy before my workouts.  I try to avoid consuming any caffeinated pre-workout drinks as it tends to make me crash later in the day and is an unhealthy addiction.

To learn more about Vega Sport Energizer, click here.

A Note On Supplements:  When purchasing supplements, ALWAYS make sure that you go for quality supplements from a reputable brand.  Most supplements that you purchase at your local health foods store are crap and have compromised their quality massively.  There's a few brands that I trust and have been a reliable source of high quality supplements for me and Avena Originals is one of them.  You want to make sure that you are receiving BENEFIT from the supplements that you're taking and that your body can properly absorb and utilize them.  So don't go cheap on investing in supplements!

Avena Originals Supplements:  If you decide to purchase any Avena Originals supplements, be sure to mention Project Life Mastery when you sign up for a discount on some supplements.

10:30 AM (Post-Workout Meal)

  • 2 scoops of Garden of Life plant-based protein
  • 1 organic banana
  • 1/2 cup of frozen berries
  • 5 grams of Creatine
  • 5 grams of Glutamine
  • 3-5 capsules of Digestive Enzymes
  • 1 capsule of CLA
  • 1500 mg of HMB
  • 2 capsules of BCAA's
  • 1-2 capsules of Electric C (Avena Originals)
  • 1 scoop of CytoGreens
  • 1 capsule of Omega 3's
  • 1 capsule of L-carnitine
  • 1 pack of Animal Pak

Your post-workout meal is the most important meal of the day.  Your body is starving for protein and nutrition to begin re-building the damage that you've done in the gym.  You want to consume your post-workout meal within 30 minutes of your workout.

I immediately consume at least 2 scoops of plant-based protein (Garden of Life).  Sometimes I'll consume Whey Protein Isolate, but I try to avoid it as it's basically dead, cooked and processed protein that the body can't properly digest.  Stick with plant-based protein if you want to build your health and fully absorb the protein that you're ingesting.

It's also important to consume simple sugars immediately after your workout, to refuel the glycogen lost in your body and help spike your insulin levels to have the protein absorb into your muscles quicker.  That's why I eat an organic banana and frozen berries as part of my protein shake.  I also sometimes consume Dextrose, which is a natural simple sugar.

As for supplements, I consume many of the same ones mentioned earlier in my pre-workout meal.

Here's some additional supplements that I take:

CytoGreens:  This is a Green Superfood powder that is designed for athletes and helps muscle recovery.  It also helps get rid of the acid that was built up in your body during workouts and provides lots of antioxidants.

To learn more about CytoGreens, click here.

Omega 3's:  I also take Omega 3 capsules throughout the day to ensure my body gets the essential fatty acids that it needs for proper brain and hormone function.

For one of my favourite Omega 3 supplements that I use, click here.

Animal Pak: I take 1 pack of Animal Pak which is a mix of vitamins designed for bodybuilders.  I always want to ensure my body has more than enough to recovery fully after my workout.

To learn more about Animal Pak, click here.

 1:30 PM 

  • 100 grams of organic chicken breast
  • 1/2 cup of brown rice
  • 1/2 cup of green vegetables
  • 3-5 capsules of Digestive Enzymes

For lunch, I eat organic chicken breast, brown rice and a portion of green vegetables.  This is a meal that has a good portion of protein and carbs.  I make sure to eat lots of vegetables throughout the day to help my body digest my meals and provide energy.  Sometimes to add some flavour to my meals I will add organic salsa or some hot sauce.  Again, I always take digestive enzymes with every meal.

4:30 PM

  • 1 organic, free-range  egg
  • 1/2 cup of free-range egg whites
  • 1/4 cup of cottage cheese
  • spinach, mushrooms, red pepper, garlic
  • 1 package of oatmeal
  • 3-5 capsules of Digestive Enzymes

Another meal that I consume throughout the day is scrambled eggs with oatmeal.  Another high protein meal with some carbs and some fat.  The carbs that I eat slowly taper off throughout the day and I consume less in the evening.  Again, I always have digestive enzymes with every meal.

7:30 PM

  • 100 grams of organic chicken breast
  • green vegetables
  • 3-5 capsules of Digestive Enzymes

I always consume a chicken salad throughout the day also.  It's lower in carbohydrates (except for the vegetables) and is mainly a source of protein.  I have no dressing on my salads.  Sometimes I'll use some lemon or apple cider vinegar, or even organic salsa.  Again, I always have digestive enzymes with every meal.

10:00 PM

  • 1 organic, free-range  egg
  • 1/2 cup of free-range egg whites
  • 1 scoop of casein protein
  • 1/2 cup of frozen strawberries
  • 3-5 capsules of Digestive Enzymes

This is a meal that I occasionally have before bed (it's my “go to meal” if I'm having cravings).  I make a “protein pancake” by using casein protein, which is NOT good for you by any meals.  Casein protein is a dairy product, it's a slow digesting protein.  The cottage cheese I take above in my eggs is also casein.  The problem with casein is that it creates mucous and is known to cause cancer.  I still take it occasionally as a treat.  It does have benefits for fitness, since it's a slower digesting protein which is good before you go to sleep at night.  But again, I'd recommend if you do consume it make sure it's occasional.

With my protein pancake, I add stevia (a natural sweetener) and cinnamon to make it taste good.  I also make a ice cream using my Vitamix Blender by blending frozen strawberries together, with some stevia and a tiny amount of almond milk.  This is another “go to meal” that I have when I have cravings.  Very low calories both of these meals are.  Again, I always have digestive enzymes with every meal.

12:00 PM

  • 3-5 capsules of Digestive Enzymes
  • 1 capsule of L-carnitine

Before I go to bed, I consume another 3-5 capsules of Digestive Enzymes on an empty stomach.  I also consume another capsule of L-carnitine.

It's important to go to bed on an empty stomach.  The only thing that I put in my body before going to bed is protein.  Always AVOID carbohydrates before bed time, as your body will store them as fat while you're sleeping.

Additional Meals That I Will Eat:

I have a few other meals that I switch up throughout the days with, which are:

Turkey Sandwiches:

  • 4 slices of multi-grain bread
  • 2 slices of vegan cheese
  • 6 slices of turkey breast
  • mustard
  • lettuce, cucumber, sprouts

Oatmeal With Protein

  • 1 package of oatmeal
  • 1 scoop of chocolate plant-based protein
  • stevia, cinnamon
  • frozen berries, banana

I cook this on the stove all mixed together and it tastes great.


There you have it!

This is everything that I put into my body on a daily basis.

These meals and supplements are what have helped me to consistently lose body fat and prepare for my fitness competition.

weight lossAgain, if you want to lose body fat, you need to consume LESS calories than what your body is naturally burning off.  That is the key to fat loss.

Of course, I do weight lifting everyday and also cardio workouts too – but diet is 80% of the battle.

Consuming lots of water throughout the day is also something that is worth mentioning.  I'm always drinking  9.5 alkaline water in between my meals and staying hydrated.

Sleep is another important factor.  I usually get around 6-8 hours of sleep everyday.  If you're doing lots of weight lifting, then sleep is even more important for muscle recovery and releasing growth hormone.

Please feel free to check out the links on this page to different supplements and products that I use.  This is everything that I use everyday and I've conducted a ton of research on each of these products to ensure that they are the best ones to help me achieve my goals.

I understand there will be differing opinions on everything mentioned here; again, this is just what works for me.  I'm not interested in getting into debates over different philosophies on health, as I understand it can be a sensitive subject.  So if you like the results that I've been getting and want to model something from me, then by all means feel free to do so.  If something here resonates with you or could benefit you, then add it to your daily regime.  If not, discard it and do whatever works best for you!

I hope you enjoyed this video blog.  Leave any comments or questions you might have below.  I'll do my best to respond!

Please subscribe below to the video on YouTube or the iTunes podcast to get automatic updates:

Thank you so much for your support, and if you have yet to leave a rating or review, please leave me an honest one on iTunes, YouTube or below on the blog.  I appreciate it!

My Weight Loss Diet – What Stefan Eats Everyday To Lose Body Fat
3.6 (72%) 5 votes
  • Jason Pereira

    Hey Stefan, at my jits club they’re pretty big on diet, for make weight classes etc. You’ve mentioned before that you do jiujitsu etc, which mayoral arts have your done and like how long, belts, are you still doing it?
    Thanks in advance!

    • Hey Jason, I don’t do jiu jitsu anymore, it’s been a few years! But in the past I’ve done tae kwon doe, muay thai and jiu jitsu.

  • Kelly

    Awesome write up Stefan. One small note I think you meant to put 12am instead of 12pm? Is that right that you have your final supps at midnight? Great job dude!

    • Ah thanks for pointing that out. 🙂 Yes I have those right before bedtime.

  • Sarah Rachel

    Have you tried Cell Food?? I love this stuff!! I’ve tried many supplements and Cell Food is the only one that gives me energy the same day. This supplement contains oxygenated minerals, enzymes, amino acids and more.. They use water splitting technology to make it, so it goes right into your cells. Also, how do you feel about glucommanan?? This is a root fiber that expands in your stomach to prevent overeating. I take two capsules about 1 hour before dinner with two large glasses of water. Water is essential because the root absorbs the water and then expands to help you feel full. I do eat a big breakfast and and I snack on fruits and veggies all day long. Of course water is essential and I drink bottled water also. Seems like I gain weight when I eat too much at dinner. I always look forward to my big breakfast of eggs, turkey sausage and some fruit. Sometimes I mix it up a bit, but I alwyas have eggs, and I make smoothies all the time.. I can’t really afford all the supplements you recommend, but I am able to invest in a few supplements each month.. Thanks for another great video!! I learn so much from your posts and videos. 🙂

    • Awesome recommendations Sarah! I haven’t tried those but am definitely going to look into them. Yeah, definitely not all the supplements I take are necessary – I love testing products and there’s a few that I’ve been using for years that have really made a difference for me. But I have VERY high standards in my health and have no problem investing in it, as I believe it’s the most important thing. As a result, I rarely get sick and it allows me to work at optimal levels, be productive and supports my mission in life! Plus it supports my fitness goals too, so it all depends on what your goals are.

  • bruce

    your an inspiration homosexual young man, a real inspiration. I’m going to be financially free because of you. Hero

    bruce lee, author of cure hip pain

    • Somebody who cares.

      What a toll ….
      Stefan scored more chicks so far than you ever will. sad but true. heck , I’m not even sure whether you score chicks,guys or whatever,most likely you don’t score shit.
      The fact you’re sitting in front of a screen hating on somebody who’s changing lives and inspiring others on a deep major personal scale makes you look like a pathetic no lifer ….
      I hope you’re changing that attitude at some point,cause if not, you ain’t getting anywhere.

  • Nancy

    Green tea make you healthy and it helps in weight management.

  • Rob Amey

    Hi Stefan, I have watched your video and skimmed through your blog post I have to tell you to look into Freelee The Banana Girl as this will change your perception on health and fitness. I agree that taking the garden of life supplement and creatine and glutamine is essential but why don’t you eat more fruit and vegetables than all of those tablets and stuff, why not find fruits and vegetables to have instead. Also look into Jason Vale!

  • tom russell

    Which brand of matcha green tea do you consume? I’m trying to get more non-GMO foods in my life to try to lose weight better but I’d love to hear what your thoughts on the topic of GMO foods. Does it matter if the product is a GMO or not?