- What's up guys, it's Chris Heria,
welcome to another vlog.
Today I'm gonna be showing you guys
a full day of eating for me and normally
what I'm eating depends on what I'm gonna
be working out that day so I'm gonna be showing
you guys a shoulder workout for the day
but first, let's move on to breakfast.
Alright so for breakfast, let me whip that up real quick.
There we go.
Some good old fashioned water.
Doesn't gotta be this water, could be any water.
But for the mornings I normally skip breakfast,
definitely hydrate.
I try to do some high intensity cardio based
style warm ups for the day, just to empty out that tank,
completely burn off the leftover calories
that I had from eating from the day before
so I can increase my metabolism
and burn those off in the morning.
What I like to do is start each day with an empty tank
so at the beginning as soon as I wake up,
I try to burn out whatever was left in from the day before
and I find that to be the most efficient way
to be burning fast every single day and still
simultaneously building lean muscle
and if you really wanna get the most out of your training
and nutrition start as soon as you wake up
in the morning.
So instead of going for that big breakfast
of energy in the morning, cereal and milk,
pancakes, orange juice and all that good stuff.
We're gonna skip that and use our fat stored
cells as energy to start burning off some fat
and start putting your body from the beginning
into fat burning mode.
So I just finished my skateboarding cardio session
this morning.
Just about finished some breakfast,
now I'm gonna show you guys the workout
to supplement my breakfast.
Like is said before, how and what I eat depends
on what I'm working out for the day.
So there's different types of combinations
of training and nutrition depending on what
your fitness goals are or even depending
on your fitness styles.
Some people bulk up in phases and then cut down in phases.
I like to stay lean year round, focus on my strength
and power and slowly build solid muscle.
So today I'm gonna show you guys my shoulder
workout for the day.
Let's get it.
So the last time I ate was last night around ten pm,
I had salmon, broccoli and sweet potato.
My first meal of today is gonna be about two pm,
that's about 15, 16 hours in between my last
and my first meal, I'm sure a lot of you guys
have heard of intermittent fasting before.
Intermittent fasting is when you're fasting
for an interval of time, normally around 15 hours
from your last meal to your first meal
and there are a lot of benefits that go with it
but I'll rather have you guys go ahead
and search it up yourself.
Intermittent fasting, go ahead and look that up,
you're gonna see a lot of benefits to it
and a lot of research to back that up.
And one of the things that I like about it as well
is that when you're in fasting mode,
your body is in a fat burning state
and you're constantly burning calories.
Your mind is in a heightened state,
back when we were primitive beings,
when we were hungry we would go and hunt
and when we were hunting, we needed to be extremely
focused to be able to catch our prey
so our natural instinct is to go back into this survival
mode when we're fasting.
So there's another benefit of fasting,
now each day I fast for different periods of time,
depending on what I'm gonna be working on that day.
If I'm focusing on heavy lifts for the day
I'm probably gonna shorten my fast time
and I'm probably gonna be eating a lot more carbs.
Of course they're gonna be healthy carbs,
something like sweet potatoes, cauliflower, broccoli,
stuff like that.
If I plan on having a fat burning day,
well then I'm probably not gonna eat as many
carbs if any carbs at all so I can be using
my fat storage cells as energy like I had mentioned
at the beginning of the video.
And for something like this, I'll eat a really
good meal right after my workout so let me finish
my breakfast real quick.
And let's get started with today's workout.
Alright let's go ahead and start this.
Add workout, we're gonna create our own,
let's name it shoulder builder.
It's gonna be a little bit of everything.
Alright let's go into a rep building
and I'm gonna make this for intermediates out there
so even if you're a beginner or advanced,
this is still gonna be a great workout for you guys.
Let's go ahead and start this.
For that warm up, we're gonna go ahead and go into
one arm assisted pull ups.
I'm gonna be doing one arm pull ups
but I put one arm assisted pull ups for everybody out there,
still trying to get those right there and we're gonna
go for four reps, three sets.
Let's move on to round one.
So for round one, I'm gonna do handstand to full planche,
I'm gonna put in tuck planche, press to handstand
because this is the progression,
if you guys wanna learn how to do that move.
The next move I wanna add is a weighted exercise,
we're gonna go for military press.
We're gonna do it with a barbell.
So this is a pretty tough move so guys,
don't go crazy on the weights right there,
it's really all about doing it right
and squeezing as hard as you can.
We're gonna be making a solid, well rounded
shoulder workout, hitting our frontal delts,
side delts and rear delts so the next move
after these military presses, let's go into
full planche push ups but I'm gonna give you guys
a tucked planche push ups.
For the next exercise we're gonna go into
handstand to 90 degree push up,
I'm gonna give you guys the 90 degree hold.
Alright, next we're gonna go into rear delt flys.
Let's do 12 of those and then we're gonna finish
off with handstand push ups, let's do it.
And I'll give you guys the ones against the wall,
make sure you practice it both ways,
facing the wall and against the wall.
We're gonna put that one for 10 reps
and that's gonna be the routine right there, guys.
So I'm gonna go ahead, save that workout,
I'm gonna post it right now you guys,
should be able to get it so open up your Herio Pro app
and let's do this workout together.
Alright so we're gonna get this shoulder workout started,
let's go ahead start that workout.
We got the timer going and the first exercise
is gonna be one arm assisted pull ups.
I'm gonna go hit the one arm pull ups for each arm.
(light music)
Oh, alright.
Now we're getting warmed up.
Alright so for the next exercise,
we have handstands, full planche.
Alright so we're gonna be finishing up
with one arm assisted pull ups, including how many reps
you did, we're gonna move onto round one.
For you guys it's gonna be tuck,
planche press to handstand.
Alright five reps.
You guys don't know what that looks like,
go ahead and click on the move
and you guys will be able to see exactly
what that looks like.
Just like that.
So that's what you guys wanna go for.
Alrighty and this is a great progression,
in doing the real handstand, full planche,
which is what I'll show you guys right now.
Alright so you guys should've been doing
tuck planche, press to handstand
and I was doing handstand to full planche.
And moving on we have military press with the barbells,
let's get it.
Alright we're gonna go for 10 reps,
I love incorporating weights, especially right after
a heavy, heavy intense calisthenics exercise
so let's go right into this move, guys.
(dramatic music)
Oh!
That is like deadly after those other progressions.
Alright so let's move onto the next exercise,
next we're gonna be moving on, tuck, planche,
push ups for five reps, that's what I want you guys to do,
I'm gonna be doing full planche push ups.
Let's get right to work.
(light music)
Next move we have is 90 degree hold,
let me show you guys what that looks like.
(light music)
Oh, alright, little hold right there.
So we're almost done with this routine.
Next we have rear delt flys
and then we're gonna finish off with handstand push ups.
Let's go right into those rear delt flys.
(light music)
Alright, so we're gonna end this routine right now.
We're gonna finish off with good old fashioned
handstand push ups for that shoulder builder.
You wanna go ahead and input that,
input every single exercise because this is
all valuable information that you're gonna have
in your workout history so you can keep track
on all the workouts you've been doing,
the muscle groups you've been working on
and the gains you have been making,
alright guys, so now we have handstand push ups.
You guys are gonna be doing it against the wall,
make sue you do it on both sides,
facing the wall as well as away from the wall.
I'm gonna be doing em right here, let's get to work.
(dramatic music)
Hey!
Alright, so they're the last exercises of the workout.
Let's go ahead plug that in real quick.
That's gonna complete round one so I'm gonna go
ahead finish up this routine, I'll catch you guys
back around 2:30 pm, I'm gonna show you guys
what I'm gonna be eating for lunch.
Alright so it's about two o'clock,
let me show you guys what we're gonna be eating
for lunch today.
We have ground turkey, garbanzo beans,
red beans, tomatoes, spinach and some mushrooms.
Now like I said at the beginning of this video,
what I eat is always catered upon my workout regimen
so today we had a shoulder workout,
so this meal is based off of my shoulder workout.
Like I had mentioned before, I do carb cycling,
what that is is I'll have a full day of carbs,
day one, I'll have a half day of carbs,
the next day and then I'll have try to eat
little to no carbs on the third day
and I basically just cycle that.
So the days that I don't eat carbs, eat half carbs
and eat carbs the whole day depends on what type
of workout I'm gonna be doing that day.
For example, if I'm lifting super heavy,
doing small reps, heavy lifts, such as dead lift
weighted pull ups, weighted dips, stuff like that,
then I'll probably have more carbs in here,
something like sweet potatoes to give me more energy
for those heavier lifts.
Something like today, as you can see,
I have some carbs in here.
I got garbanzo beans, red beans, so forth
and today was a shredding day for me,
I was trying to just do all fat burning,
or trying to do some abs type of routine,
then I would be eating little to no carbs at all.
I would try to be using as much fat storage cells
as energy that day so I could burn as much
fat as possible 'cause that's the goal
of those fat burning days, which is why on my fat
burning days, I'm gonna have little to no carbs,
skip right out on all those carbs and go straight
to burning some fat so today, we're gonna be eating this
and I'll show you guys what I'm gonna
be eating later on tonight.
Alright so I'm right about to eat dinner, guys.
Check this out.
We have steak, chicken, brown rice, onions and zucchini
and this is what I'm gonna be having for dinner today
and if I'm still hungry, I'm not even gonna lie,
I like to have Greek yogurt at night
because this has casing in it, which is a slow
releasing protein that is gonna be great for
while you're sleeping so while you guys are sleeping
you're gonna be able to be still getting some nutrients,
getting some protein in there and of course,
when you're sleeping is when you're building
the most muscle, guys.
Also, great for muscle recovery.
This is delicious, guys, I'm gonna get right into this.
Alright so that's the vlog for today, guys.
I'm gonna go ahead and get dinner started.
Thank you guys so much for watching, definitely
leave down in the comments section below
what you want the next vlog to be about
and we are gonna be doing workshops
all around North America and Canada so check that out
and I'll see you guys next Thursday two pm,
Eastern time, mad love, peace out.
(dramatic music)
Smash that like button, guys.