what is up muscle & strength Romane Lanceford here IFBB Pro Primeval Labs
sponsored athlete and today I'll be taking you guys through a day's food let's
do this okay guys so this is meal one this is on four hundred grams of liquid
egg whites 100 grams of oats or oatmeal this is the meal I have a straight after
fasted cardio so it's the first meal of the day as you can see I have it just
like this that's raw egg whites and oats I actually really enjoy this meal try it
okay guys so this is my jasmine rice and my cod this is about half my protein
intake for the day the rest will be chicken these meals actually blend started
blending my meals about two years ago on a competition prep I saw someone do it
on YouTube about three years ago and I thought to myself that's never gonna be
me I'm never gonna do that then it got to one stage on competition prep where I
was like I was so sick and tired of eating food all the time I thought how
can I get this in with just convenience and then I decided to blend it and I've
never gone back I blend around half my meals each day whether that be fish
chicken steak salmon it really doesn't matter what it is I'll just blend it and
get it down I would rather drink a shake in 20 seconds rather than sit there for
30 minutes and he cold plain chicken and rice meal or cod and rice meal people ask me
how it tastes I still can't believe that people ask me that because this tastes
disgusting it's never going to taste nice and even if you can get past the
taste you can't disguise the texture it's always
gonna feel like bits of fish and rice basically but it's whatever it takes if
there's anything that's gonna get me closer to my goal and anything where I
can make this process a little bit smoother or easier for myself then I'm
gonna do so doesn't matter what have to do so no matter how many times I do this
you never gets any easier so I need to make sure I'm standing over a sink
because sometimes it doesnt want to stay down sometimes it comes back
up again so lets see how we go today
so you can see why I do it that takes about 20 seconds whereas to heat that up and eat
it that can be taking you 20 minutes and if you're having eight meals a day and each
meals 20 minutes that's two over two and half hours you
spend a day sat down eating food possibly longer so this is the kind of
other half of the day's protein intake which is just chicken breast and here
I'm doing six breasts one is for Lisa and the five are for me and I'll have those
five spread over two meals and each meal is around 250 grams of chicken and I'll
have these meals post workouts and my carb meals that you've seen this morning
with a cod and the rice I'll have the majority of those
pre-workout one post-workout and then my carbs for the day will stop and I'll
have two chicken meal that just have chicken and veg and then my last and there will
be salmon
okay guys so this is my next meal rice and cod again about 50 grams of protein from
Cod and 40 grams of carbs from rice again I'm drinking this over the sink
in case I'm sick let's go a bit thick
okay guys so for my pre-workout again I'm having another
fish shake with jasmine rice 50 grams protein forty grams carbs and I'm having
my pre-workout concoction from primeval labs which is the mega pre black which
is like the stimulant mega pre which is like a pump like stimulant and vassogorge
does that as well so because I'm on like my lower calories now and I'm
coming towards the show I use these before work out it can be quite hard
when you're little depleted to get a good pump in the muscle but I'm still
far enough out from the show that I can use these as I get closer I will be
taking them out
alright guys so uh on the way to the gym now it's arm day
let's get these guns pumped up so just finished our arm workout now we're gonna
have yet another blended meal shake this is the same thing obviously it's cod
and jasmine rice fifty grams of protein from from cod forty grams of carbs from
the rice I've also put one scoop of Primeval Labs isolate chocolate flavor in
here as well just for those fast-acting proteins
get straight in there so this takes us up to about 75 grams of protein and it's
one serving here I'm not by the sink I'm in a car park so at least if I'm sick it's
outdoors
okay guys so we're back from the gym now this is my meal six this is just 250
grams of chicken breast and four asparagus spears I have this
meal now twice and then I have one final meal before bed ok guys so we're back
here again and this is meal seven again 250 grams of chicken breast with four
asparagus spears exactly the same as my meal six
yeah it's as dry as it looks but to me at this stage in prep I just see this as
fuel it doesn't bother me that it's dry it hasn't really season on it I just want
to get it down so that I'm progressing towards my goal so it doesn't bother me
okay this is my last meal salmon asparagus a little bit sweet corn and
some low salt low sugar tomato ketchup and this is an ideal meal before bed
because the fat slows the digestion of the protein so it's good to have
overnight for last slow release of protein
okay guys that's a day of food with me Romane Lanceford I hope you guys
enjoyed it I know you guys are going to try blending your meals
try not to be sick and I'll catch you guys make