Squat Every Day: Nutrition And Supplementation Overview

You can't squat daily without high-quality fuel. Learn how to support your strength, fat-loss, or muscle-building goals with solid nutrition and supplementation!

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A lot of people work hard in the gym, but they don't have their food and supplement plans down. If you want to achieve results, you need to bring your best effort to all three pieces of the puzzle. Don't waste your time or my time by not taking your training, nutrition, and supplementation seriously. Without nailing all three components, you simply won't get the results you want.

The Squat Every Day nutrition plan gives you the opportunity to choose whether you want to build muscle or carve a leaner physique. The training program will stay the same, but you'll alter your daily food and supplement program to support either goal. If you're training primarily for strength gains, I'd go with the muscle-building plan.

Squat Every Day Nutrition and Supplementation
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When I built this program—first for my own use, and now for you—I set out to create a maintainable, overall clean-eating approach. I wanted to be able to shoot for magazines or roll right into a powerlifting meet. To stay trim year-round, I like to rely on basic whole foods and even limit rice and grains. That's what I suggest for you, as well.

I also like to eat most of my carbohydrates at the end of the day, not in the morning or throughout. Most of my day is fairly low-carb, but at night I enjoy my favorite carb-heavy meal. Because I don't eat breakfast before I train, eating those carbs at night helps replenish my glycogen levels so I feel good when I squat in the morning.

Although I don't eat a lot of carbohydrates to maintain size or drop fat, it's important to up your carbohydrates if you're really chasing size and strength. In fact, other than roughly 100 grams of carbs, the muscle-building and fat-loss nutrition plans in Squat Every Day are almost exactly the same.

Although I don't eat a lot of carbohydrates to maintain size or drop fat, it's important to up your carbohydrates if you're really chasing size and strength.

This might seem strange at first glance, but even if your goal is to drop body fat, you'll need a significant number of calories to squat daily. Because you need ample fuel for hard, daily compound work, you may not need to drop your calories as low as you would on a regular cut.

Also, you're going to hit the squat rack each day and do something your body has never done before, so you're going to need some supplementation to help with recovery and muscle-growth. I'm not asking you to take a billion supplements every day. But, having a pre-workout drink, a post-workout drink, and a protein shake during the day can fill in any gaps and support your performance and physique goals.

If you follow the Squat Every Day training plan with 100 percent intensity, but you don't really follow the nutrition and supplement program, you'll still get results, but you won't really get that carved, straight-nasty look and strength you really crave. So, follow the plan: Train your ass off, eat well, and take supplements.

Squat Every Day Nutrition Programs

If you're accustomed to seeing a bodybuilder-style program, the calories for each of these plans may seem high. However, it's worth repeating that the amount of work you're going to do in the gym is going to require a lot of food, so don't be afraid of the almighty calorie.

Of course, if you have a lot of weight to lose, or if you're a relatively light female, you may need to dip below the calorie totals listed below. But don't eat less than 1700 calories per day. Given the amount of work in this trainer, that's the lower limit I'd recommend. In fact, I maintain my physique and strength at about 3,000 calories, but that may not work for you.



If you're unsure of where to start, choose a calorie and macronutrient total and test it out for a couple for weeks. If you're feeling exhausted, have constant and debilitating soreness, or are losing more than two pounds per week, you're not eating enough. If, on the other hand, you're on the fat-loss plan and notice that the scale isn't moving in the right direction, you may be eating too much.

Starting a new nutrition and supplement program can take a little time and experimentation to get right. Don't stress about getting it perfect right away. Take your time and get to know your body as you move forward.

Squat Every Day Fat-loss plan

Morning/Pre-workout
Post-workout
Meal #1

Beef, 80/20: 8 oz.


Almonds: 25



Meal #2

Nonfat Greek yogurt: 1/2 cup


Almonds: 25


Meal #4

Or

Nonfat Greek yogurt: 1/2 cup


Peanut butter: 3 tbsp


Meal #5

Chicken: 4 oz.


Spinach: 2 cups


Bedtime snack

Bananas: 2


Peanut butter: 6 tbsp




Fat-loss Daily Total
Calories 2800-3200 kcal
Fat 130-150 g
Protein 200-250 g
Carbs 120-160 g

Squat Every Day Weight-Gain Plan

Morning/Pre-workout
Post-workout
Meal #1

Beef, 80/20: 8 oz.


Almonds: 25



Meal #2

Nonfat Greek yogurt: 1/2 cup


Almonds: 25


Meal #4

Or

Nonfat Greek yogurt: 1/2 cup


Peanut butter: 3 tbsp


Meal #5

Chicken: 4 oz.


Spinach: 2 cups


Brown rice: 1 cup


Bedtime snack

Bananas: 2


Peanut butter: 6 tbsp




Weight-Gain Daily Total
Calories 3000-3500 kcal
Fat 130-150 g
Protein 200-250 g
Carbs 200-250 g

Squat Every Day Supplement Plan

Pre-workout
Post-workout

Pre-workout

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Waking up and heading right to the gym can be tough. A good pre-workout product may help boost your energy, prep your body for the work ahead, and get your mind in the game.* Pre-workouts are important for performance-boosting benefits and as part of your daily training ritual. Once you start sipping on one, you know you have to crush the workout ahead.


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Pre-workout supplements usually include nitric-oxide-boosting ingredients like citrulline malate, which help deliver blood and nutrients to a working muscle; muscle-building, energy, and endurance agents like branched-chain amino acids (BCAAs), creatine, and beta-alanine; and stimulants like caffeine.*

Post-Workout

Featured product MP Hardcore Series Gainz

Post-workout products deliver everything your muscles need to jump-start the repair process after you train. Remember: When you're in the gym training, you actually break down muscle tissue. You grow outside the gym through ample rest, proper nutrition, and smart supplementation.


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With essential recovery ingredients like BCAAs (including 4 grams of leucine in Gainz), glutamine, beta-alanine, and creatine, good post-workouts deliver everything your muscles need to recuperate and grow in a single formula.*

Whey Protein

Featured product MP Hardcore Series Whey Diesel

Whey is a fast-digesting milk protein that can help you build muscle and increase strength.* Whey protein enhances recovery, boosts performance, and supports fat loss by helping you feel fuller, longer.* Whey is also loaded with essential branched-chain amino acids (BCAAs), including leucine, which is considered one of the most critical muscle-making amino acids.


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A whey protein supplement is a perfect midday snack when you need a protein boost without added carbs, fat, or calories. Whey protein is also incredibly versatile; you can shake it up and slam it with water or milk, use it in baked goods, and much more.

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.