- What's up, it's Chris Heria,
welcome to another vlog.
Today, I'm gonna be getting into my personal diet,
what I eat and why I'm eating it.
But before we get into what I'm doing,
it's important to know,
everyone has their own personal combination
of a different starting point,
different goals and different genetic makeup.
So what I'm doing may not necessarily work the same for you,
and the same goes with following
anyone's personal diet plan.
You could be following what I'm currently eating today,
when in fact you should be cutting calories
or even increasing calories.
All depending on your current physical state
and future goals.
So knowing how to assess where you are currently
and where you want to go,
will determine what you should eat
and what you shouldn't eat.
Someone may have different goals
such as wanting to put on
a lot of weight fast
and may not care about gaining additional fat,
water retention, and lose athleticism in the process,
as it's a more important goal for them
to build size and power.
If you're constantly bulking and in a surplus,
you're gonna put on size
and more size is always gonna give you
more strength and power,
but that's always gonna be at the cost
of losing athleticism.
Now, if you're building lean muscle,
it will take longer to put on size,
but you're gonna be building quality, dense muscle,
developing your strength and simultaneously getting shredded
by burning fat, as well as improving your athleticism,
as you won't have excess fat, water retention, and weight
slowing you down and decreasing your repetitions.
Now, with that said, it's important to keep in mind
that regardless of the best case scenario
for a novice trainer or beginner athlete
is gonna be gaining up to two pounds of muscle per month
or up to 20 pounds of muscle for that first year.
After that, an intermediate athlete will be lucky
to put on one pound of muscle per month
or up to 12 pounds of muscle per year.
And finally, for an experienced lifter,
the best case scenario would be able to put on
up to half a pound of muscle per month,
or up to six pounds of muscle per year.
You may gain more weight than that,
but that's gonna be water retention and fat,
as opposed to actual muscle mass.
Now, factors can change depending on your genetics,
but the longer you've been training
and the more muscle you've already built,
the less you'll be able to build as you get closer
to your max genetic potential,
for your total muscle mass.
Now, if you follow someone's diet because they're huge
and you wanna be huge,
but they're currently cutting,
you're not gonna get the results you want,
as their current plan is not what got them there.
Also, whether you're into bodyweight training,
bodybuilding, power lifting, or any other sport,
what you eat will vary as you need to fuel specifically
to what your goals are.
Which will allow you to build the best body possible
for what you're trying to do,
or for a specific skill.
So now that we know that everyone has their own
personal combination of their own starting point,
their own goals and their own genetic makeups,
we can now get into what I'm specifically eating
for my goals and you can be able to determine
if these goals align with yours as well.
So my goals are to stay lean and strong,
so I can build muscle and strength simultaneously
while improving athleticism.
And by increasing my weight and muscle mass more gradually,
I'm allowing my ligaments and tendons more time
to grow stronger to support the added weight and muscle.
Tendon strength assists when doing
a lot of my body weight skills like the full plunge,
but it also aids in heavy lifts, like the dead lift,
allowing you to lift greater weight
and be more powerful.
Currently I'm at 176 pounds, but there's been many times
where I've quickly jumped to 180,
and I wonder if that's even worth it,
as my hardest skills drastically decreased
like my one arm pull-ups and my full plunge,
as compared to when I'm at a more athletic weight.
That's why I prefer to gradually increase my weight,
then go up in my weight too fast.
Now what I eat and when I eat will vary from day to day
due to many factors, like, when I'm working out for the day
or whether I'm trying to build muscle or burn fat.
On days where I know I'll be doing a heavier lifts
like squats or dead lifts,
I do like to increase my carb intake.
Whereas other days when I may just do abs,
I like to decrease my carb intake.
On average, I do eat one to two main meals per day,
with protein being the center point for each meal.
Now whether I'm trying to build muscle or burn fat,
my protein intake never really changes.
It's always gonna stay around 170 grams.
And for carbs, depending on my activity,
it can range anywhere from 70 to 170 grams per day.
Now for fat, I stick to healthy fats
and I have about 40 to 70 grams per day.
But I never eliminate them completely,
as hormones are produced from fats,
and without fats, your hormone production will suffer,
which could alter your testosterone levels.
The testosterone hormone plays many important roles
in your body, one being, building strength and muscle.
And for this reason, I never eliminate fats completely
and prefer to increase or decrease my carbs instead.
So now that you know what I'm doing, why I'm doing it,
and how it all works for me,
I'm gonna take you into my kitchen,
show you every single meal I'm eating today,
how to cook it step-by-step,
and I'm gonna give you the breakdown
of all the nutritional facts,
how many carbs, fats, proteins, all the macros for each meal
and for the entire day.
Now the the last thing I'll say about my diet
is that I'm always drinking water
and I'm always staying hydrated.
Water is necessary for metabolizing
stored fat and carbohydrates.
Water is also gonna help you in your workouts,
keeping your body hydrated.
It also acts as a natural appetite suppressant
if that's something that you need help in.
So if you're trying to cut and you feel hungry,
you can always drink a glass of cold water
to help suppress your appetite.
All right, first up on the menu is gonna be breakfast,
and today we're having scrambled eggs mixed in with peppers,
onions, and kale.
Am gonna show you guys how I make my scrambled eggs.
All right, so the first thing we're gonna turn our stove on.
We're gonna get our pan, put some olive oil in it,
and try to get that simmering at a nice heat.
I have three different peppers, wash my vegetables,
then I'm gonna get into dicing my vegetables.
I normally cut them from the top, take out the stem,
cut it in half, cut out the amount I'm gonna use,
and I'll cut them into slices and then I'll chop them up.
And then I'll do the same thing with all the other peppers.
So I have three different peppers today,
gonna be slicing these and chopping them up.
So, about one half cup of peppers is gonna be
about 30 calories, .2 grams of fat, seven grams of carbs,
and 1.5 grams of protein.
So once I have all my peppers chopped up,
I'm gonna move on to my onions.
I always start off by cutting off the stem area,
and then cutting it into slices.
So for the onions, we'll be using 38 grams.
And that normally comes with 15 calories, zero grams of fat,
3.5 grams of carbs and .4 grams of protein.
So now I just mix the peppers in with the onions
and it's time to open up the eggs.
I'm gonna be using four eggs today,
with the egg yolk as well.
Now four eggs is gonna be 312 calories with 20 grams of fat,
2.4 grams of carbs and 24 grams of protein.
Next I'll be putting in some pink Himalayan salt,
which is a healthier alternative salt.
I'll be mixing that in with some black pepper into the eggs
and whisking that up.
All right, when it comes to olive oil,
if we're using half a tablespoon,
that's gonna be 60 calories, seven grams of fat,
zero carbs, and zero protein.
Now it's time to throw in the vegetables,
and I wanna get them to a glaze.
So once they're looking a little bit brown,
the onions are looking a little bit brown,
I could go ahead and throw in my eggs.
Now I'm just gonna start moving them around a little bit,
making sure that it all starts to cook evenly on all sides.
And once you're almost done,
I'll start to throw in my kale.
Mix the kale in there and have it get some of the flavor.
Now for kale, if we're using one cup,
that's gonna be 36 calories, .1 gram of fat,
7.3 grams of carbs and 2.5 grams of protein.
So once the kale is soft,
you know you're ready to go.
We can go ahead and plate this.
And there we have breakfast, first meal of the day.
We have four eggs, kale, onions, peppers, and olive oil.
And in total, that's gonna be 453 calories,
27.3 grams of fat,
20.2 grams of carbs
and 28.4 grams of protein.
If you wanna add more flavor to this meal
without adding more calories,
you can always use hot sauce
instead of any other high calorie condiments like ketchup,
or mayonnaise or dressing.
Hot sauce has zero calories and tastes great with eggs.
All right, moving into the second meal of the day, lunch.
That's gonna be ground turkey, peppers, onions,
pasta, olive oil and Parmesan.
We have peppers and onions left over from the first meal,
so we're gonna be using that again for our lunch.
All right, so let's get started.
For this meal, we're gonna need a pan and a pot.
So let's go ahead and turn on the stove all the way.
We're gonna put down our pan, we're gonna put down our pot
and boil some water in our pot.
So while the pot of water is boiling,
we're gonna put some olive oil into our pan
and get ready to start cooking our ground turkey,
peppers, and onions.
So right here, I have some lean ground turkey.
I'm gonna take out half of it.
This is gonna be about eight ounces,
and eight ounces of ground turkey is 334 calories,
18 grams of fat,
zero carbs and 44 grams of protein.
So first we're gonna drop in some onions into our pan,
let them glaze, and then we're gonna
drop in our ground turkey.
And once we drop in our ground turkey,
we're gonna bring the heat back down.
At that point, we can just go ahead
and start cutting up our peppers.
Then once we chop them up,
we can go ahead and throw them in the pan,
and then we can start putting our pasta
in the boiling water once our water has started to boil.
You can also drop some pink Himalayan salt in there as well.
Add some pepper.
All right, now it's time to mix them all up.
You sometimes have to break it up.
So go ahead and move them around,
make sure it's all getting cooked evenly.
You can always drop in a little bit of Himalayan pink salt
and some pepper into your ground turkey as well.
So once the pasta has been boiling
for about 11 to 12 minutes,
you can go ahead and drain out the water
and then put them into a bowl.
That's gonna be our pasta.
And three ounces of pasta is gonna be around 300 calories,
1.5 grams of fat, 61 grams of carbs
and 10.5 grams of protein.
Now I'm also dropping some Parmesan on top for some flavor.
One tablespoon of Parmesan is gonna be about 22 calories,
1.4 grams of fat, .2 carbs, and 1.9 of protein.
All right, now you can see my onions,
and my ground turkey is starting to glaze.
This is exactly what you wanna see.
And the peppers are starting to get nice and soft.
I'm gonna go ahead, mix this up a little more.
And when it looks really glazed, it's time to plate.
This is gonna be the second meal of the day.
So for lunch, we have ground turkey, peppers, onions,
pasta, olive oil, and Parmesan.
In total, that's gonna be 797 calories, 28.2 grams of fat,
79 grams of carbs and 60.8 grams of protein.
And because we're using natural ingredients,
and because we cook the onions right,
we can still cook very clean
and still have your food tasting super good.
All right, so we're gonna move in to
the last meal of the day.
That's gonna be dinner.
And for dinner, we're gonna be having
chicken and broccoli with quinoa.
I'm gonna be throwing in some lemon
and some olive oil as well.
So let's go ahead and get started.
All right, so like always, to start off,
we wanna bring out the flavor.
So I'm gonna start glazing some onions.
And in the meantime, I'm gonna start cutting up my chicken.
Now, I believe I'm using about eight ounces of chicken,
and in eight ounces of chicken,
that's gonna be 336 calories, eight grams of fat,
zero carbs and 72 grams of protein.
All right, so once my chicken is all chopped up,
my onions should be just about glazed.
I'm gonna go ahead and drop that into the pan.
And it's time to start bringing out the flavor,
and start cooking it evenly, mixing it around.
But now that I've put the chicken back in,
I'm gonna raise the heat again to about eight,
and it's time to start cooking this up.
So now I'm gonna drop in some pink Himalayan salt,
add some pepper as well, bring out the flavor.
And the really the secret to making this taste good,
is really about getting the flavor out of the onions,
as well as the chicken and using natural ingredients.
So now I'm gonna add in some broccoli.
This is about one cup of broccoli,
and that's gonna be 20 calories,
zero grams of fat, three grams of carbs,
and three grams of protein.
And broccoli is super healthy for you, rich in iron,
a lot of fibre and a lot of great nutrients,
helping you to reach your goals.
And then it's time to just mix this all together,
get it nice and glazed.
You wanna start looking at the broccoli,
and until the broccoli starts looking a little bit softer,
getting to a darker greener color.
Now, once we're almost done,
I'll go ahead and cut a lemon
and drop some lemon juice inside.
This is really gonna bring out the flavor as well.
Lemon is also a natural fat burner as well.
And adding a wedge of lemon is only gonna be two calories,
zero grams of fat .7 carbs and .1 grams of protein.
So now that we can see the onions are nice and glazed,
the chicken is nice and glazed,
the broccoli has a nice dark green color,
we're ready to plate.
Now on cooking this chicken,
I put quinoa in the rice cooker,
that should take about
as long as it takes to cook the chicken.
So if you put it in at the beginning,
the quinoa should be done as soon as you're done
with the chicken and the broccoli.
Now I'm eating about a cup and a half of quinoa,
that's gonna be 333 calories, 5.4 grams of fat,
59 grams of carbs and 12 grams of protein.
And when cooking your quinoa,
you can always put in a little bit of salt or garlic powder.
And that's gonna be dinner,
the last meal of the day.
Chicken and broccoli with quinoa, lemon and olive oil.
And this was delicious.
So the total macros for dinner is gonna be 751 calories,
20.4 grams of fat, 62.7 grams of carbs
and 87.1 grams of protein.
And that's gonna be the last meal of the day.
Now in total for the entire day, eating just breakfast
lunch, and dinner, that's gonna be 2,001 calories,
75.9 grams of fat,
161.9 grams of carbs
and 176.3 grams of protein,
making sure that I have enough fuel
to promote muscle growth.
Sometimes I may feel like having a snack.
And for a snack, I'll have something like Greek yogurt.
Has casein in it, it's high in protein,
and it's a great go-to
and helps me stay on my goals
instead of choosing something unhealthy to snack on.
All right, so now you know what I'm doing, why I'm doing it
and how I'm doing it when it comes to my personal nutrition.
And hopefully you learnt something and it can help you too.
If you notice the new apparel,
these are pieces to my very first Heria collection,
dropping for the first time in November.
We'll be heading out very soon,
filming all the commercials in preparation for the drop.
Make sure you get it
as soon as it drops at the end of November.
They definitely will sell out fast.
We're gonna have everything in the collection
from the track pants that you've seen here
on the YouTube channel,
as well as workout shorts, windbreaker jackets,
whole outfits, and a whole lot more.
Make sure you don't miss the drop at the end of November.
And don't forget for full access to all my personal workouts
and workout programs that I created with specific goals
in mind, like burning fat while simultaneously
building solid, shredded muscle,
make sure you sign up
to Heriapro.com and become a member.
Then download the Heria Pro app in the App Store.
Take my workouts with you everywhere.
It's like having me as a personal trainer
right in your pocket.
If you wanna test out the app before you become a member,
you can always download the Heria Pro app,
and there's a bunch of free programs
and workouts in there as well.
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Mad love, peace out.
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