What's up, guys? I'm Brian Sacawa, you're watching He Spoke Style, and today I'm
talking about what I eat in a day.
So this video has been requested many, many
times. And it's kind of interesting to me because my channel is pretty much men's
style, watches, and fragrance here and there. I have done one workout video
before. It was actually a running video where I was doing a six-mile
negative split run. But, anyway, I think it's a good topic because a lot of what
I talk about is geared towards the idea of "if you look good you feel good." But
there is another part to that because just dressing well doesn't mean that
you're going to be healthy or in shape. And health is something that I think is
really key to sort of putting all of those pieces together. At least in my
case, if I'm not eating well, overindulging, eating out too much,
falling into some bad habits, I really notice it in my body and that definitely
affects how I feel about myself. And like everything you want to go well in your
life, exercise and nutrition definitely take that same level of commitment to
really get right. Now, exercising and eating well have been a part of my life
for a long time. If you've followed He Spoke Style for a while, you've definitely
heard me talk about my years as a bicycle racer. And that was the time that
I really dialed in and kind of honed my knowledge about eating well,
nutrition in general, and basically fueling the body for what we want to
accomplish. I don't participate in any sport at the elite level anymore, but I
still remain very committed to staying fit, eating well, and just generally
leading a healthy lifestyle. So in the future, if you want to hear me talk about
my workout routine, definitely let me know in the comments. But, for now, we're
going to get on to what I eat in a day. So, I'm going to break this video up into
sections. Going to start with meals-- breakfast, lunch, and dinner. Then, I'll
talk about the snacks that I have throughout the day. And then, finally, I'll
talk about workout nutrition--what I use to stay fueled during my workouts, my
recovery drink, and supplements that I take. Now, one caveat of this video and
about everything that I tell you in this video, is that I am NOT a doctor. I'm not
a nutritionist. I have no kind of certification when it comes to this
stuff. This is what I do. And this is what works for me. So starting with breakfast.
Actually, before breakfast, the first thing that I do almost immediately
after waking up is to drink a big glass of water. Probably about 16 ounces.
Staying hydrated is one of the most important things you have to do
throughout the day. And I drink tons of water every single day.
I don't drink sodas. I don't drink juices or anything with sugar in it. Just pretty
much water all day long. So, back to breakfast now. I had been eating a bagel
with peanut butter and a banana, but maybe about two months ago I moved away
from that. The bagel, peanut butter, and banana was my breakfast of choice when I
was a cyclist. I needed those carbohydrates for fuel. But now I really
don't need that same level of carbs. And I was finding that the bagel was making
me start off the day kind of feeling a little bloated. So what I moved to was
another breakfast that I used to eat as a cyclist. And it's basically oatmeal and
egg whites. More specifically I call this power oatmeal. So, it's 1/2 a cup of
oatmeal, 1/2 a cup of blueberries, 1/4 cup of chopped pecans, and 2 tablespoons
of raisins. It's such a good combination. The raisins give it just the right
amount of sweetness. And it's very filling. Now, along with that, I have 1/2
a cup of egg whites. I just cook these in a pan, fold it over, put some Tabasco
sauce on it. And with breakfast I always have an espresso.
Moving on to lunch. Now, lunch is not my favorite meal of the day and for a long
time I actually didn't eat lunch. But since I've been a lot more regular with
exercising, I definitely found myself needing those extra calories. I don't eat
a lot for lunch and I typically keep it very simple. And, I mean like, really
simple. So we're talking like a chicken breast and some broccoli. Maybe some rice.
Maybe some potatoes. But typically not. Every once in a while I will have a
sandwich. Turkey sandwich on a sandwich thin, one piece of cheese, and some spicy
brown mustard. That's it. That is my lunch. On to dinner. So, we actually subscribe to
Blue Apron. This is not sponsored by Blue Apron in any way. I've actually been using Blue
Apron since like 2014, maybe. I like it because I like cooking but I hate going
to the grocery store. And I hate making up recipes too. Blue Apron is great
because not only do you get complete meals with, I would say, pretty decent
recipes, but you also get the exact amount of everything that you need. This,
to me, is brilliant. and it's very economical because I can't tell you how
many times in the past I found a good recipe online that I wanted to make, but
it has like one or two ingredients that I don't have, but that you only need a
pinch of. And then you end up buying a whole bottle of something, or an expensive
spice, and then you never use it again and it's a complete waste. Never have
that problem with Blue Apron. The meals are quite good. They're very balanced. You
actually put in your preferences and then go through and choose what meals
you'd like to receive that particular week. So that is to say that dinners for
me three times a week are Blue Apron and always something balanced like you would
get from a Blue Apron meal. After dinner I do have my one vice and that is I have
two squares of Lindt dark chocolate. 85%. 80's too sweet. 90's too bitter. Okay, so that
was breakfast, lunch, and dinner. Now, there are those intervals between meals that I
do get hungry and that's where my snacks come in. I always have a snack
mid-morning, mid-afternoon, and then probably about an hour so before I go to
bed. I have basically two or three different kinds of snacks that I eat. And
they are either a cup of Greek yogurt-- I prefer Fage zero percent. Sometimes, in
addition to the yogurt, I'll also add in a Clif Bar at the same time. I like
peanut butter Clif bars. And then, the other snack that I will have is a
handful of raw almonds. Now let's talk about workout nutrition, staying fueled
during a workout, recovery drink, and also supplements that I take. So, I do
have a personal trainer. His name is Rick Kattouf. He was my nutritionist and
strength coach when I was a cyclist. And now that I do just kind of general
fitness, we work together on that. And I mention that because he does have a
line of nutrition products and supplements that I use for my workouts
and post-workout recovery. Again, this video is not sponsored by anyone, but I
did mention to Rick that I was going to talk about his stuff and he graciously
offered to provide a discount for both his training services as well as his
nutrition products. And if you're interested in that or learning more
about them, I'll put the link and the codes down below in the description. So
it's very important that you stay fueled for your workout. A lot of people work out
to lose weight and they think they need to stop eating in order to do so.
Now, in order to lose weight, you do need to burn more calories than you consume.
But you have to stay fueled for your workout so you have the energy to
actually do it. Now, one of those ways is to consume calories as you are working
out. The drink that I make consists of one scoop of the Team Kattouf Sustain, which
is just straight-up maltodextrin. To that, I add two scoops of KAT-1, which is a
creatine powder. And one scoop of the Team Kattouf Ferocifire Xtreme, which has a
bunch of vitamins, other stuff, and a little bit of caffeine in it. So all
those scoops of stuff are just mixed together with water in a blender bottle.
Post-workout recovery. Just as important, if not more important, than eating well
and staying fueled for your workout. So, for this, I make a shake. And that
consists of 8 ounces of oat milk, 1/2 a cup of frozen blueberries, 1/2 a
cup of oatmea,l one scoop of protein powder--I use the Pro Voltage 10x from
Team Kattouf--and then a tablespoon of peanut butter. A little bit more water just
because I don't like a super thick shake. And then just blend it all up and it's
perfect. Now, supplements. I do take some. I take a one a day vitamin in the morning.
Pre-workout, I also take the Team Kattouf High-Output, which offers nitric oxide
support. And then post-workout, I take the Team Kattouf Athletes Aminos, which helps
muscles repair and also speeds recovery. So that's it. That is what I eat in a day.
I am very regimented so I stick to this, or something like this, a lot of the time.
The biggest thing to take away from this in terms of what I eat, is more of what I
don't eat. I don't eat a lot of sugar. I don't eat a lot of bread. I try to keep
things very balanced and tailored to what my body needs to perform what I'm
asking it to do. Robin and I do go out to eat. I indulge every now and then. But a
rule of thumb for life, in general, is everything in moderation. Leave your
comments below. Thumbs up if you liked this video. Hit that subscribe button. And
until next time, thanks for watching and stay tailored.