I Want 8% Body Fat.

Hey Davey,

I am a 27 year old male who is 6’3” and 240 pounds. Ideally, I’d like to slim down and get a body like yours with 8% – 9% body fat. My question is: What does your typical day’s diet and gym plan look like?


different-body-fat-percentageHey Derrick,

It’s great that you’d like to slim down, but comparing your body to the results of someone else can be a very dangerous game. In your fitness journey, you’ll need to discover what works best for you – and not what works best for someone else, like me.

Moreover, I my gym commitment is significant; if you’re just starting out, it’s unrealistic to sustain nine hours a week at the gym (6x a week at 90 minutes per session). You’ll burn yourself out. It’s much better to start small and then slowly build up over time. After all, I’ve been working out regularly for 13 years.

Having said all of that, I will share my typical gym and diet plan with the understanding that it’s probably not the best or most realistic plan for everyone.

  • 6AM: Wake-up – Half whey protein shake and banana
  • 7AM: Gym – 90 minutes total (25 minutes cardio / 65 minutes strength training)
  • 9AM: Breakfast – Whey protein shake and cereal with almond milk
  • Noon: Lunch – Typically chicken or turkey sandwich on wheat bread with steamed vegetables
  • Evening activity – A few times per week, I’ll increase my physical activity with an afternoon hike, rock climbing, Pilates class or gymnastics.
  • 6:30 PM: Dinner – Typically salad, steamed vegetables and lean meat
  • 9PM: Snack – Varies, apples with peanut butter or casein protein smoothie or fresh berries, etc.

That’s it. In a nutshell, my motto is move more and eat smarter – and that’s exactly what I do. Of course, I still give myself a day off from the gym each week, and there certainly are days where my diet deviates from the above outline. You need to live – but, by and large, I do right by my body.


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Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Louis St-Amand says:

    Davey, you’re not tired of eating almost the same thing everyday?

  2. Davey, what’s your caloric intake? That doesn’t seem like enough calories to sustain that much physical activity. Also… what’s your protein shake of choice?

  3. That is NOT enough food! Are you at like 1800 calories? Just doesn’t seem like much. (Or maybe I eat too much!)

  4. That chart is pretty good. My mid section compared to it vers a DEX scan is just about spot on. The only down fall I find to looking prettier for me is my lifts go way down. Your a big dude bro so I hope you can push some good weight. Just when you start trimming down don’t get depressed when some lifts go down as well.

  5. @Chris The recommended about is about 2000 Calories a day. 1800 isn’t that bad. I’m sure at his weight, he is actually eating 1500 calories which is still healthy for his build.

  6. I think that’s Davey’s point. Everyone is different in both what exercise motivates them and what calorie intake works for them. I’m 30, 6’3″ and 6% body fat. I lift weights 5x a week and trail run a few times a week. I eat anywhere from 2300 to 2600 calories a day, depending on what’s going on that day.
    Exercise should be enjoyable, body fat % is just icing on the cake ๐Ÿ™‚

  7. Stephen says:

    Davey also eats really clean. Notice there’s no cake, cookies, etc. Everyone is different, though. I’m an ectomorph, 6’2, 160 lbs and naturally around 11% body fat. I can get down to 7-8% and still not have abs. I’ve been working out with a trainer for 2 years now and still don’t have abs or look like Davey, so you can’t compare lol. Just try to eat healthy, make good food choices, and create a workout plan that works for you.

  8. StevenInWiltonManors says:

    So, what do you do when you go out to eat? I eat out at least 5 nights / week with friends. And there is nothing on the menu that fits these descriptions.

  9. Danny Boudreaux says:

    I really like the infographic here, depicting what 30%-8% body fat looks like on the average adult male. This will definitely help me set more realistic goals.

  10. 6 days sounds like overtraining to me. Im an amateur bodybuilder and i would say training 4 days a week on high intensity is much more effective. As to body fat. Search on google what complex carbs are. Then find a calory calculator that tells u how much ur recomp diet should be. Now go around 300kcals under the recomp amount and try to eat complex carbs only. Simple carbs will spike insulin levels wich creates cortisol. Cortisol is ur worst enemy. It increases fat and decreases muscle tissue. Example: Your recomp is 2500kcals. You should eat around 2200 if you want to lose fat. If u want to gain muscle eat 2500-2800 kcals. These kcals should exist 50% out of complex carbs 30% protein and 20% fat. Fat is nescesary for hormone production wich increases muscle mass.

  11. Some great tips and information!
    Thanks. If you need any information or products see my site. Our specialists staff would love to help!

  12. Sebastiaan says:

    i went to a gym for losing weight, they messure my bodyfat at 43%.
    This is my thing, they refused me of becomming a member and said that i am welcome when i loose atleased 25KG (+\- 50 pounds), i weigh 160KG (320 pounds), i can still walk, but not that good.
    i follow you for 3 years now and never thought by myself to think about myself till i dropped dead on the floor and got my surgery, i dont want this life anymore..
    i watched your fitness video’s and advices, but i found the workout level too high for me.
    do you have any advice of beginning slow and simple with my size body?

  13. You are right, Everyone needs to use an optimal diet and training program to succeed in losing body fat.

  14. hey all, The best success that I have ever had was with Red hot slim (just google it) Without a doubt the most incredible diet that I have ever tried.