@oliverniga's reel — transcript & breakdown

The title makes a bold claim that addresses a common pain point for working individuals trying to stay fit.

“10 out of 10 diet to get shredded while working a 9-5”

The video starts with an essential morning routine, emphasizing hydration and a balanced breakfast.

“You're going to start your morning drinking 24oz of water because you are dehydrated after sleeping. For breakfast, you're going to have protein oats.”

The speaker advises on using black coffee to control appetite and boost focus for work.

“Then you're going to have black coffee to suppress your appetite until your next meal and to get you locked in for work.”

He provides a clear, actionable meal prep strategy for lunch, highlighting portion sizes and time-saving tips.

“For lunch, you're going to have your meal prep, which is 200g of cooked chicken breast, 200g of cooked white rice and 150g of cooked broccoli and any low calorie or hot sauce of your choice. I would prep four to five containers at a time to save you a lot of time throughout the week.”

The pre-workout snack focuses on quick energy to optimize gym performance without feeling heavy.

“After work, you're going to have your pre-workout snack: three rice cakes, one banana and a tablespoon of honey with a pinch of salt. These are quick carbs to give you energy so you can train without sitting on a big meal.”

Dinner options are simple yet nutritious, emphasizing satiety and essential nutrients.

“And for dinner, you're going to have 200g of 93/7 cooked ground beef, 300g of cooked sweet potato and half an avocado, and mix in any vegetables of your choice, just to add more volume, more fiber, and keep you full.”

The video concludes by summarizing the total calorie intake and positioning the diet as realistic for professionals.

“This will put you at about 2100 calories for the day. This is a much more realistic diet if you work a 9 to 5 rather than eating six meals a day like a bodybuilder.”