Today we want to walk you through a day in the life of someone using PerfectAmino and other BodyHealth Products to build more lean muscle, while slimming down, showing when and how they're taken for best results.

And not just that, what other actions do they take during the day? What exercises do they do and when? What foods do they eat and when? (And we include recipes.) How do they get maximum sleep for recovery?

All of these points are important.

We have the PerfectAmino Usage Guide, which provides a high level description of how to take PerfectAmino depending on your goals, and which covers all the main questions.

But in this article we’re going to dive into the details, along with the proper diet and key actions to take during the day to maximize lean muscle building while slimming down as covered in the Lean Body/Lean Bulk Protocol.

Supplements To Take & Why

PerfectAmino is essential for building lean muscle while losing excess body fat.

First, as it has almost no caloric impact, switching out a low utilization/high calorie protein powder for PerfectAmino gets you the protein building you need, but removes the extra calories.

It provide us with exactly what we need to build lean muscle, and in a form that is fully absorbed in approximately 30 minutes.

It helps address our muscle building, recovery and fat burning hormones, helps us get better sleep, and even helps our mood.

We will also be including:

Electrolytes to ensure proper hydration, energy levels, endurance and recovery.

Omega 3 Fatty Acids to fight high cortisol that causes muscle break down and prevents fat loss, and to assist in better blood flow.

Multi Complete to ensure cells have all of the vitamins they need to produce energy, build muscle and burn body fat.

Digestive Enzymes to ensure food is fully broken down and all nutrition is gotten from it, as we will be consuming only whole food proteins which most people are not accustomed to these days.

And Body Calm Magnesium and Sleep to help relax and sleep deeply to help with recovery during the night.

In the Lean Body/Lean Bulk Protocol we cover all of this and much more, diving into exactly what causes us to gain excess body fat when bulking, how to maximize lean muscle creation instead, how to train properly for best results, how to recover and much more.

It's an entire protocol, with exact foods, nutrient calculations, and supplements to help us speed lean muscle creation and lose fat excess body fast and naturally.

Here we’re going to go through a day in the life of someone on this program to show it in action and show you how to get the best results while on it.

A Day In The Life Of Someone On The Sustainable Fat Loss Protocol

Our someone is Jack, he weighs 150 lbs, and he wants to exercise in the evening.

His macronutrients, calculated to his body weight for this protocol, are:

PerfectAmino: 4 servings (As PerfectAmino does not have a caloric impact, this is not counted in his calories).

Whole Proteins: About 158 grams.

Fats: About 116 grams.

Carbohydrates: About 105 grams.

Total Calories: Approximately 2265 calories (cruciferous vegetables and leafy greens are unlimited and therefore excluded from calories along with PerfectAmino).

Here is his day:

Wake-Up Routine

5:45 AM – Wake

Jack starts his morning with a full glass of filtered water to hydrate and help activate his metabolism.

6:00 AM – Getting Ready

PerfectAmino

He takes 2 servings of PerfectAmino (2 scoops or 10 tablets) with water or coffee to ensure the amino acids are present in his bloodstream when he starts working out. This has almost no caloric impact, but provides the full anabolic signal his body needs.

Electrolytes

Jack mixes one serving of PerfectAmino Electrolytes in with his PerfectAmino to replenish minerals lost overnight and set up hydration for his workout. Or, if he took PerfectAmino with his coffee, he would drink the electrolytes with water during his workout.

7:00 AM – Workout: Chest & Abs

Jack lifts fasted with just PerfectAmino and electrolytes in his system. His session lasts about 60–75 minutes and includes:

• Incline Barbell Bench Press
• Dumbbell Chest Flys
• Flat Bench Press
• Hanging Leg Raises & Cable Crunches

His focus is on progressive overload, solid form, and a few minutes of post-training breath work and stretching.

8:30 AM – Post-Workout Recovery

PerfectAmino

He takes 1 scoop (5g) of PerfectAmino in water to jump-start muscle repair.

Cold Shower

Jack does a quick 1–2 minute cold rinse to address inflammation and support recovery.

10:30 AM – Breakfast

Scrambled Eggs with Spinach & Avocado

• Ingredients: 4 pasture-raised eggs, 1 cup spinach, ½ avocado, 1 tsp olive oil
• Preparation:
  Heat olive oil in a pan over medium heat, sauté spinach until wilted.
  Add beaten eggs and gently scramble until fluffy.
  Plate and serve with sliced avocado.
• Seasoning: Sea salt and black pepper to taste
• Macros: ~33g protein, ~30g fat, ~8g carbs

Supplements:

• 1-2 capsules of Digestive Enzymes to ensure he gets the full benefit of the foods he eats.

1:30 PM – Meal 2: Lunch

Grilled Wild-Caught Salmon with Quinoa & Leafy Green Salad

• Ingredients:
  6 oz wild-caught salmon, ½ cup dry quinoa, 2 cups spring mix, 1 tbsp olive oil, 1 tbsp balsamic vinegar
• Preparation:
  Grill salmon seasoned with sea salt and cracked pepper until just done (about 5 minutes per side).
  Cook quinoa in water or broth until fluffy.
  Toss greens with olive oil, vinegar, and lemon juice.
• Seasoning: Optional fresh herbs like parsley or dill
• Macros: ~45g protein, ~32g fat, ~34g carbs

Supplements:

• 2 Omega-3 softgel
• 2 Multi Complete
• 1-2 Digestive Enzymes

4:30 PM – Optional Snack (If Hungry or Training Volume Is High)

Grass-Fed Beef Jerky, Hard-Boiled Egg & Almonds

• Ingredients: 2 oz jerky, 1 egg, 15 almonds
• Preparation: Boil egg for 10 minutes, season lightly with sea salt
• Macros: ~22g protein, ~18g fat, ~6g carbs

This snack is optional based on hunger and recovery needs. Skipping it keeps him within his target macros; adding it gives a mild surplus to support hypertrophy if necessary. See notes on why below.

7:00 PM – Dinner

Grass-Fed Beef Bowl with Roasted Veggies & Sweet Potato

• Ingredients:
  6 oz grass-fed ground beef, ½ medium sweet potato (cubed), ½ zucchini, ½ red bell pepper, 1 tsp olive oil
• Preparation:
  Roast sweet potato and veggies at 400°F for 25–30 minutes with olive oil, garlic powder, sea salt, and paprika.
  Brown ground beef in a skillet and combine all into a hearty bowl.
• Seasoning: Garlic powder, paprika, sea salt
• Macros: ~50g protein, ~38g fat, ~45g carbs

Supplements:

• 1-2 Digestive Enzymes
• 2 Multi Complete

9:30 PM – Pre-Sleep Routine

PerfectAmino, Magnesium & Sleep

He takes his final serving of PerfectAmino with water to help fuel overnight recovery and lean muscle building.

If needed for good sleep, and to help with recopvery, he takes 1 serving of Body Calm Magnesium and 1 serving of Sleep.

Wind-Down

Jack dims the lights, avoids screens or blue light, and reads under soft light to encourage melatonin production while his nervous system relaxes, preparing for dee sleep.

10:00 PM – Sleep

Jack goes to bed around 10 PM to get a full 8 hours of restorative sleep. This is when the majority of recovery and muscle growth happens, and when hormones like growth hormone and testosterone peak.

Jack repeats this protocol daily, rotating training by muscle group and adjusting meals, always sticking to whole foods and a protein-first approach supported by PerfectAmino and key BodyHealth supplements.

This structure keeps him gaining lean muscle without adding body fat, but instead losing it, supports energy, digestion, and recovery—and allows him to stay consistent, even with a busy lifestyle.

Notes on when or if to take the optional snack:

On this protocol one should never be hungry. Eating only whole foods, once our hunger hormones are balanced, we should only be hungry when our body needs it for muscle repair and recovery.

If Jack includes the snack and is no longer hungry, he should adjust his daily macros up and treat the snack as part of his new baseline.

If Jack doesn’t need the snack to hit macro targets or stay satiated, he can skip it without going under his starting macros.

Why the Snack Is "Optional":

The mid-afternoon snack is labeled optional because:

Caloric Demands Can Shift During the First Week:

Week 1 is a transition phase where your digestion and metabolism are adjusting to the higher-protein, whole-food approach.

Some people will struggle to hit their full macros early on. Others may be hungrier than expected, especially if they’re training hard or have higher lean muscle mass.

Hunger = A Signal to Raise Macros:

If Jack needs the snack to not feel hungry, it likely means his current macro targets are too low, and he should raise them by 5–10% across the board, then keep the snack in.

If he’s not hungry and can hit his macros with just 3 meals, he can remove the snack — and his macros will still be on target.

It Doesn’t Necessarily Put Him Over Macros:

The optional snack is included with ~25g protein, 15g carbs, 20g fat, which is flexible fuel. If Jack includes this snack without adjusting his other meals, it could push him slightly over his target for the day.

But if he adjusts the dinner portion down slightly, or is ramping up his workouts (or recovering from poor sleep or sickness), it’s perfectly fine to include.

Results Of The Lean Bulk Protocol

Above is a day in the life of someone following either the Lean Body or Lean Bulk Protocol. 

This guide and the accompanying protocol aim to achieve one of a few things, depending on what your goals are.

You may just want to attain a lean, toned and shaped body. An hourglass shape for women or a V-shape for men. This is the Lean Body portion of the protocol.

You may want to build significant lean muscle without adding excess body fat that has to be worked off afterwards through cutting or fasting.

Or you may what to achieve something somewhere in between.

That’s fine. This protocol was designed to be tailored to you — where you are at now and where you want to be — so you can achieve your goals.

But this isn’t just a program where you count calories and workout.

No.

If we want to build lean muscle without the excess body fat of bulking, or attain a lean, toned and shaped body and keep it, we need to do more that.

We need to look at digestion, cravings, recovery, sleep, energy levels, blood flow and hormones.

The diet is specifically designed to raise levels of our fat burning and muscle building hormones, while lowering our fat-creating and muscle-destroying hormones to normal levels where they should naturally be.

We improve digestion to ensure you are getting all the nutrition from the food you eat and so poorly digested proteins don’t raise your cortisol levels.

We address sleep and recovery to ensure growth hormone is releasing properly at night for maximal recovery along with IGF-1, your primary fat burning hormone.

And we help balance the hunger hormones so that you are able to eat as much food as your body needs to build muscle and lean out, but not feel hungry for more food than is needed, as well as quickly get you over cravings for any processed or high sugar foods.

All of these are necessary to achieve and maintain our goals, as well as for overall health and longevity.

There are also different levels of intensity for your workout regimen depending on if you are just beginning or if you’re already an advanced weight lifter or would like to be.

Those who have done this program reported that they:

Gained significant lean muscle while also leaning out to the degree that they wanted, or achieved a lean, toned and shaped body.

They weren’t hungry, had higher energy levels, felt better mentally and were much healthier overall.

They were getting deeper, more refreshing sleep.

Their digestion was much improved.

They were more in control by the end of the challenge, meaning, their hormones had rebalanced to a degree that they knew what they could eat and how it would affect them. So if they wanted to splurge for a day, they could, and they knew exactly what it would do and exactly what they needed to do to remove any excess body fat gained afterwards, if any was.

And, as their hormones were more balanced, if there was any excess fat gained again, they could lose it very quickly as their body was now set up to do so.

If you want to build more lean muscle without the excess body fat, or tone and shape your body, check out the Lean Body/Lean Bulk Protocol. 

It's very effective.