A Day in the Life of Mike Lee

If you are reading this post, I’m honored that you are interested into what my daily life looks like, from a health and fitness perspective. In this post, I reveal three things about myself:

  1. My typical daily diet
  2. My typical daily workout  (training and cardio)
  3. My typical daily routine

My day typically starts at 4:30 AM and ends around 10PM.  Between those hours, I am spending time with my family, working at my day job, exercising, eating and enjoying a little leisure time. So, let’s break down my day. My goal is that you gain insight into how I approach living a fit lifestyle as a working professional so that you can apply some of what I do to achieve success in your personal health and fitness.


4:30 AM

I weigh myself upon waking and measure my waistline.  I log my measurements in my LoseIt! app. After that, I drink at least 20 ounces of water and drink 15-30 grams of whey protein shake, Iso Whey from Max Muscle.

Prep my Breakfast
My breakfast includes 2 Whole Eggs/1/2 Cup of Old Fashioned Oatmeal/ One-half serving of Cheddar Cheese/Spinach/A cup of Coffee with Splenda and Sugar-Free Cream
I pack my lunches (that’s right, lunches, plural). I eat a variety of lean meat (4-6 ounces of ground chicken, ground turkey, 90% lean ground beef and fish). I eat a variety of green veggies (broccoli, kale, spinach, and asparagus).  I also eat complex/slow carbs, like sweet potatoes, old-fashioned oatmeal, brown rice and white potatoes.  I also pack my post-workout Whey Protein, Creatine and multi-vitamins.

5:30 AM
Weight Training Session at the Gym (I train one or 2 bodyparts per session)
30 min’s of cardio following Weight Training.  For cardio I try to burn anywhere from 250-500 calories. I use a variety of cardio equipment, but mainly treadmill.  I do interval-style sprinting (2-5 min warm-up, 30 second sprint, 1 min walk, for about 15-25 min’s, followed by a 3-5 min cool-down). I eat breakfast after my workout.

Lunch 1 (2-3 hours after Breakfast):  4-6 oz Lean Ground Beef/1 cup of Broccoli/Half cup Brown Rice

Lunch 2 (2-3 hours Lunch 1) : 4-6 oz Salmon/8-10 Spears of Asparagus/ Half Baked Potato

Lunch 3 (2-3 hours after Lunch 2): 4-6 oz Ground Turkey/Half Sweet potato/ 1 Cup Spinach

Dinner: (2-3 hours after Lunch 3) 4-6 oz Ground Chicken/Half Cup of Mixed Veggies

I logged everything I eat in drink into the LoseIt app.

7:00 PM

Late Cardio – If I am aiming to lose up to 4lbs of fat per week, then I’ll start adding in a late-day cardio session (30 min’s). You can safely lose about 2-4lbs per week.

I also drink about 20 ounces of water with each meal and also drink 20 ounces of Branch Chain Amino Acids (BCAA) during my workouts. Drinking BCAA helps decrease muscle breakdown after a workout. I do my best to avoid sugary drinks and sugary foods.  I do have 1 cheat meal per week, which it typically burger and fries. I also like Quest Cravings Peanut Butter Cups. I try to avoid fast food as much as possible and eat either home cooked food or freshly prepared food from a fit food provider, like Ready Fit Go Healty Food.

Rest and recover is so undervalued when it comes to weight management.  I aim to get about 7-10 hours of quality rest and sleep each day.

There you have it, my daily schedule.  I try to keep it as simple and straight forward as I can. So, this has been a very successful approach for me.  I was 232lbs in 2012, and now I am a muscular 200lbs.  Making small, simple steps towards a fitter lifestyle works best.

-Michael Lee
9x Drug-Free Physique Champion
Body Transformation & Fit Lifestyle Coach

My FREE Workout Program – G.Y.M. Grow Your Muscles – https://5fitrules.com/

My Body Transformation Program – http://tinyurl.com/Five-Fit-Rules-Workout-Plan


Connect with Me!
☞ FB – http://facebook.com/michaelleephysique
☞ IG – https://instagram.com/MikeLeeFitLife
☞ Twitter – https://twitter.com/MikeLeeFitLife

Subscribe to my Youtube Channel: http://tinyurl.com/RippedRunnerTV


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