Former NCAA D2 Wrestler
Bachelor’s in Exercise Science
Certified Nutritionist
Certified Personal Trainer
08/20/2026
- 6 to 7 meals a day
- 3,000 to 3,500 cals a day
- 11-12k steps a day
- 6 lifts per week (40-45 mins each)
- No outside cardio other than walks and 1.5 mile bike ride to and from gym
Fueled by Van Dorn Nutrition supps
Macros while in a deficit (very small deficit). High carbs for training and fuel, high protein for satiation mainly (obvi for muscle too) and relatively low fats
These are all things that really help you stay full longer. Keep your energy for a long and sustained period while in a calorie deficit. If you’ve ever been in a calorie deficit, you know that the side effects are hunger, cravings, feeling low energy, feeling irritable, and lack of focus.
Focusing on eating low glycemic carbohydrates will fill you up longer not spike your blood sugar as much and give you longer more sustained energy as opposed to high glycemic index carbohydrates
Eating high-protein foods and high fiber foods are very satiating and they are thermic meaning your body burns calories just to break them down (fiber doesn’t even get absorbed either which is dope)
You can eat a pound of strawberries for like 150 cal as opposed to eating one bite of a cookie which is 150 cal
I stayed about this Lean two years and sleep is a game changer
30 day cut. Started relatively lean. 3,300 maintenance. Went down a bit, and increased steps. Then came back up to 3,000 cause I was losing pumps and strength. Cut out water and carbs towards the end.
Exact meals I eat to get this lean and stay this lean. Calories and quantities vary depending on where my activity level is, and how deep into a cut I am
Van Dorn Nutrition
Corey Van Dorn Fitness App