(zooming sound)
(glowing sound)
(intense rock music)
- What's up Muscle and Strength.
My name is Jujimufu and I'm gonna take you
through a muscle-building meal.
(intense rock music)
I'm pretty excited to show you this
because it's not just the meal itself
that's gonna build muscle,
It's the things before and after the meal,
we're gonna be doing to help you build muscle.
So I got a little spread here.
This is gonna be my second meal of the day.
So this is what I'm gonna be eating before my workout.
So the base of the meal is just gonna be your rice
and your meat, right? Okay?
So I have white fish here, Basa from Trifecta,
and I have my rice cooker already cooked.
Yeah, it's prepared.
So I had a delay timer on this,
so I didn't actually touch it.
I touched it yesterday afternoon.
15 hours is the max for a delay timer in a rice cooker
for some reason, I don't know why,
but every rice cooker has 15 hours max.
Um, (glass containers tapping)
So these are the vegetables we're gonna be eating,
all right, we got some sprouts.
Now, I wanna tell you more about these.
I grow these in my sink over here.
So look at this. This is, (glass container tapping)
the final stage.
This is, (glass container tapping) the intermediate stage.
This is, (glass container tapping) the stage
after you soak it overnight,
These (glass container tapping) are soaking right now.
You soak 'em overnight or eight hours.
You drain 'em and then you just start watering them,
(glass tapping)
and then they start growing, and then they turn to that,
and they turn into food.
Very easy, very, very easy.
You only have to expose them to light
for like half of a day for them
to turn green when they're fully grown.
(glass tapping)
Google search, "sprouts",
I've been doing it for over a year.
It's been saving my ass this year
and it makes you feel great.
They're super healthy, but I got fenugreek sprouts.
We're gonna save those for a second
'cause the first thing I'm gonna do
is show you how to upgrade your rice.
All right. So look at this ugly bunch of cilantro
from, you know, Publix,
and I'm just gonna rinse this off 'cause I don't trust it.
(laughs)
All right. So there we go.
I'll just chop this up. (knife chopping)
Now, this is a really cool trick.
You're gonna like this. (knife chopping)
Easy peasy, (knife tapping) just grab that up,
toss it in the rice that we just cooked.
So you put it in after the rice is cooked, right?
Another cool trick you can do is instead of using water
for your rice in your rice cooker, you use like bone broth,
beef broth, chicken broth, any sort of broth like that.
We're just gonna set that in there.
The rice will kind of heat it up,
and we're gonna actually still add some salt meals.
So salt is good for digestion.
So we're gonna be focusing on digestion, right?
Because it doesn't matter how much food you intake.
If you don't assimilate it into muscle,
then it just like, it doesn't do what you want it to do,
which is build muscle.
So we have another trick (glass tapping)
and this is really cool.
I've been doing this for a couple years.
I got it from Dorian Hamilton, genius.
One tablespoon of apple cider vinegar,
one tablespoon of pure lemon juice,
(intense rock music)
and we got, you know, some cranberry juice here.
Set that aside for just a second.
But what we're gonna do is slam it like a shot glass,
right before we start eating
and that's gonna prime our digestive system,
get it really ready to just start attacking the meal
that we give it because that's what we want.
We want the digestive system to attack the meal
and turn it into muscle.
So now I'm going to weigh out my food
because it's, you know what I do?
(laughs)
So get some sprouts here.
Don't need to weigh those basically free food,
but we'll do, I'm doing 400 grams of rice right now.
And the cilantro adds like a negligible amount
to what was already in there, so,
but now I need the fish too.
- [Male Speaker] So, it's Basa?
- [Jujimon] Mmhmm, Basa.
- [Male Speaker] What's Basa?
- I don't know, (whooshing sound) (laughs)
- [Male Speaker] (laughs) (whooshing sound)
- But I've been eating it for a year
and it's actually uh, I like it more than cod.
I think it has a better mouthfeel.
(plastic crumpling)
So I need about seven ounces of this,
which is about 200 grams.
Threw that on there.
So with Trifecta, I get Ala Carte.
Ala Carte means they only send me the meat.
Now, Trifecta is never frozen.
They process it on Monday,
they package it on Tuesday,
they ship it on Wednesday,
and the people that have subscriptions
to the service, get it on Friday.
So every single Friday, a giant orange box
with this logo shows up on my porch
with a bunch of ice packs on it,
just to keep the food cold.
And this is what I have a fridge full of,
Trifecta, (fridge door opening) so,
Well it's Friday right now.
I haven't gotten my restock, (laughs)
- [Male Speaker] (laughs)
but my restock is coming this afternoon.
(high-pitched sound)
Yeah, it's been a real game changer for me.
Like I can meal-prep and batch. I could do batch meal-prep.
I've always done that for like, forever.
But when you have a service just send you the food to you,
it's on another level of convenience,
and especially saves you when you have no energy to prep,
when you're two weeks out from a show, (laughs)
'cause you're tired, right?
So you can air-fry this if you want, but I don't know.
I'll just gonna microwave it, so.
(intense rock music)
So here we go.
These guys are done. I set this on the side here.
This is kind of pretty, look at this!
- [Male Speaker] Yeah!
- [Jujimon] Nah, I didn't actually intend
for it to look this good,
but I'm gonna salt the meal.
Just a little bit of salt, not much. Boom.
And then I'm going to add pepper too,
because pepper is also good for digestion.
(pepper grinding)
And I gotta cup of raw spinach salad.
We gotta take our shot of our digestion elixir.
Ready? You gotta do it quick.
Breathe out of your mouth.
(breathing out) Put it in.
(glass tapping)
(exhales)
Alright, so I'm ready to just to start digging into this.
There's one more thing we have to do after this meal
to help you build muscle, so watch me eat this.
(intense rock music)
This is a lot of food for me at this point
in getting ready for my bodybuilding show.
This is a high day, so I do have days
where I have more calories.
Basically, it's the exact same amount of meat,
the exact same amount of fat,
the carbs just move up and down.
The carbs are adjusted based on how much rice
or potatoes I'm eating.
So the vegetables stay the same,
don't wanna eat too many of 'em,
but don't wanna not eat any of them.
The goal isn't to lose weight every single day.
It's to kind of fill out and a game of push and pull.
How many people do this, like?
- [Male Speaker] You and George.
- (chokes) - [Male Speaker] (laughs)
(high-pitched sound)
- I mean, I was eating it before,
but he was on another level, man.
He was just eating it every meal of the day,
just a small handful.
I was like, that is smart, man.
It's basically good for you.
So there's one more part of this meal.
So usually like to sit here,
just stare at the table after you eat,
then you can do that for like a couple of minutes,
but then when you gotta really do,
is get up and go for a walk.
Come on, let's go.
(door creaks)
Alrighty then!
We're gonna go with this way
with our feet moving like this (laughs),
one, two, one, two, one, two, amazing.
It feels really good outside. It's good to get out.
So I got the 10-minute walk thing after meals
from Stan Efferding.
It's part of his Vertical Diet.
And it's as if you have to think of it as part of the meal,
like another thing that you have to eat,
like to complete the meal,
you have to get your walk in after the meal.
(bouncy light music)
This looks dumb, but I seriously do this all the time.
Sometimes I'll walk back and forth and talk with Sam.
Sometimes I'll walk back and forth
and listen to audio book.
Sometimes I just walk back and forth.
So why do you do this?
It's because there's like an insane number of studies
about walking for 10 minutes after a meal,
improving digestion, just like, just crazy,
more efficient, also helps lower your blood glucose levels.
So it does what you want it to do.
It helps you digest the meal.
It helps you make the meal work for you.
But in order to do that,
you have to work yourself to help your body digest the meal.
So just walk for 10 minutes after a meal,
or you could jump on a trampoline,
or you can do leg pressing with no weight on the sled,
or you can do jumping jacks
or you can run back and forth,
you can chase your cat, you can clean stuff.
Just move, move for 10 minutes after a meal.
All right. Muscle and Strength.
Thank you guys so much.
I really appreciate your support,
I appreciate enthusiasm in the community.
I have so much fun with these videos.
I just wanna spread positivity and excitement
and enthusiasm amongst the fitness world.
So make sure you like and subscribe,
hit the like button, this little thumbs up,
it really helps Muscle and Strength's channel.
And subscribing is cool because there's a lot
of other videos that they're working on
that include me, as well as a lot
of other videos that include other cool people.
So thank you so much and go get your muscle-building meal,
and go for a walk.
There is a full day of eating coming
and there's a lot of cool stuff in that one.
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