Marcus Filly’s Diet Over The Years

Marcus Filly’s Diet Over The Years

How Marcus Filly’s Diet Has Evolved With His Transition from Athlete to Dad

If you’ve been around the world of functional fitness long enough you’ve probably heard of Marcus Filly. The 4x CrossFit Games athlete and founder of Functional Bodybuilding is the epitome of blending function and aesthetics. While Marcus stays on top of his training daily (you can follow through his Instagram) he owes a large amount of his success to the work that he puts in outside of the gym.

One of Marcus’ keys to success has always been his diet. As a former OPEX Fitness athlete, we thought it would be beneficial to highlight how his diet has evolved with his transition from functional fitness athlete to dad. 

The Old Marcus Filly Athlete Diet

It should come as no surprise that the way functional fitness athletes eat is vastly different than the general population who are training to just move well and look good. Functional fitness athletes must view food as fuel and prioritize the ease of consumption around training. 

Marcus Filly’s diet as an athlete reflected this priority and included plenty of fast-digesting nutrients in the form of shakes and powders. When asked about it Marcus added, “[I was] always looking to get in quickly digestible nutrients. Shakes, snacks, small meals more frequently… it was a big job.” 

Marcus Filly’s Full Day of Eating as An Athlete

5:00 am 

  • Coffee 20oz
  • 15g Coconut oil
  • 15g Grass-Fed Butter

6:00 am

  • 2 Eggs
  • 2 Bacon Slices
  • 150g Steel Cut Oats
  • 1 Cup Cooked Collard Greens
  • *cooked in bacon fat

9:30 am – Intra Workout

  • 5 grams BCAA
  • 1.5 grams Beta-Alanine
  • 5 grams Creatine

10:30 am

  • 1 Apple
  • 10 Macadamia Nuts
  • 1.5 Servings Revive-Rx Rebuild

12:30 pm – Intra Workout

  • 5 grams BCAA
  • 1.5 grams Beta-Alanine
  • 5 grams Creatine

2:15 pm – Post Workout

  • 3 Servings Revive-Rx Recover

3:00 pm

  • 150grams White Rice
  • 5oz Chicken Thighs
  • 1.5 Cups Roasted Collard Greens

4:30 pm

  • 300grams White Rice
  • 5oz Flank Steak
  • 1.5 Cups Roasted Green Beans

5:30 pm

  • 8oz Full Fat Yogurt
  • 2 tbsp Peanut Butter

7:00 pm

  • 4 Slices Gluten Free Toast with Butter

The Dad Marcus Diet

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As Marcus has transitioned away from being an athlete and into the role of a father and business owner so has his nutrition. Instead of purely viewing food as fuel he now approaches his nutrition with a health and wellness mindset. 

This new approach now has more of a focus on variation, quality of nutrients, and digestion. 

“When I was an athlete I use to eat the same things again and again because it was predictable. That lead to a host of gut-related issues after years of competing and now I recognize the importance of variation in the diet to keep digestion optimal,” says Marcus. 

How Marcus Filly Varies His Diet

The new focus on overall health and wellness in Marcus Filly’s diet has brought about a host of changes compared to his days as an athlete. 

Keys to Marcus Filly’s Dad Bod

  • The base diet consists of three 1000 calorie meals that give his digestive system a break between meals.
  • No snacks and if there is a snack it involves only carbohydrates and fat, no protein to minimize stress on the digestive system.
  • Marcus has the same protein for every meal in a day but will rotate that protein every day. Bison one day, lamb the next, beef the next, chicken, turkey, fish, etc.
  • He aims to get a minimum of 10 different fruits and veggies every week. They may be the same on a given day but by weeks end they have been rotated.
  • He rotates starches between rice, potatoes, quinoa, and buckwheat every few days.

Marcus Filly’s Full Day of Eating As a Dad:

Marcus Filly’s Full Day of Eating As a Dad

Athlete vs. Dad Diet

When you compare the two different diets you will notice a substantial difference. Simply put, the athlete diet focuses more on a ‘food as fuel’ approach. This can be seen through the prioritization of powders and simplicity in his diet. Marcus’ new diet is more mindful and is focused on the quality of nutrients and the ability to digest those nutrients. 

In conclusion, Marcus’ lifestyle and goals have changed over time and his diet has changed to reflect this. This reiterates the fact that there is ‘no best diet,’ only what works for you. If you are looking to personalize your diet find an OPEX Gym near you and take the first step to personalizing your approach to nutrition. If you’re a fitness coach get the education you need to create personalized nutrition programs when you sign up our free Professional Coaching Blueprint.



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