- What's up, everyone?
Welcome to another vlog.
Today I'm driving you guys to the grocery store.
I'm gonna show you what I eat for the week.
Alright, so I got my grocery list right here.
Now, if you remember in that last vlog,
A Whole Day of Eating vlog, I said,
what I eat is relative to what I train for the day
so there's normally three scenarios
and that's heavy lifting with low reps
and that's gonna be a heavy carb day.
I normally have fat burning days,
which is really light on the carbs, no carbs at all,
and then I have those regular workout days,
which are half carbs.
So today I'm gonna be showing you all my proteins,
all my carbs, and how I basically break it down,
my whole grocery list for the week, so let's get to it.
Alright, so let's take a look at the shopping list.
We have our proteins right here.
We have our carbs.
And then we have the little extras,
the things I like to eat when I'm done with my main meal.
Veggies.
Turkey Bacon.
Let's go!
Alright, guys, we're back at the office
and let's take a look at this receipt here.
We spent a total of $116 on all the food that we have here.
So let's break it down real quick.
So for a whole entire week, you're spending about $16 a day
with what I've got right here.
And that's a total of seven days.
So let me break down what I have for you guys.
I've got the shopping list here.
We broke it down into proteins and carbs.
Now for the proteins, we have ground turkey.
Where's that at, right here.
We have chicken breast.
We have shrimp.
We have salmon in here
and we've got some turkey bacon right there.
Oh, and of course, we've got them eggs, free-range eggs.
And for the carbs, we have broccoli over here,
asparagus, onions, quinoa, and spinach.
And we got the beans right over here.
Got the black beans and garbanzo beans.
So these ingredients right here is what I'm gonna be eating
for the rest of the week and of course,
when I'm done eating my main meals, I have my snacks,
which is Greek yogurt, jello, bananas, grapes,
and some raspberries that I like to put
into the Greek Yogurt.
So I'm gonna show you guys how I break all of this down.
So now every single day that I'm eating, like I said before,
it's gonna be relative to what I'm training that day.
So when I'm training, I normally have a heavy lifting day
or something that takes a big overload on my body
that I can only do four to five reps of.
I'm gonna be eating a lot of carbs that day
so I'm gonna be carb cycling throughout this week
so that's gonna be my main carb day,
because I need all those carbs to be able to lift
and give me all that energy to push as hard as I can.
So for those days that I'm gonna be eating a lot of carbs,
I'll be choosing something from here.
Maybe I'll be using black beans, broccoli,
quinoa, onions, and then I will choose one of my meats
over here, whether it would be ground turkey and eggs.
I would normally have about four to five eggs,
something like that.
And this would be one of my meals.
Of course, I wouldn't eat this whole onion right here,
but this is just an example.
Really, you can use any combination of carbs over here
and any combination of proteins over here
and as long as you have a good amount of carbs in there,
that's what's gonna be used as fuel for your workout.
So another day I would be doing
high intensity fat burning workouts,
trying to burn as much fat as possible.
Well, those days I wouldn't really be eating any carbs
at all, because I'm trying to burn as much fat as possible
so I want to use my fat storage cells,
the fat that's already in my body, to use as fuel
so I can burn that off.
And then after I'm done training, I would eat a meal
that would consist of mainly protein, not a lot of carbs,
really next to nothing.
So it would look something like this.
Maybe I would have spinach
and chicken.
Now of course, there's still carbs in the spinach,
but there's very low carbs.
If you want to add some shrimp with it and the eggs,
there's another meal right there.
And then it all depends, of course,
what seasoning you're using,
what sauces you're using with this,
of course, you don't want to go crazy on the sauces,
because there's a lot of calories.
There's a lot of sugar in that, as well.
Personally, I just use salt and pepper.
I try to use the least amount of oil.
I use vegetable oil, something like that, peanut oil
and a little bit of it.
So that's what a meal would look like for me
if I'm doing a no carb day.
And then if I was gonna do half the carbs,
well, I would do something like this for one of the meals.
And for my next meal, I would definitely have more carbs
in there, so maybe something like chicken, broccoli,
shrimp, salmon, and asparagus,
with the onions and broccoli and spinach.
I mean, maybe add some beans in there, as well.
The point is, is that I'm adding more carbs to this meal
and the last meal that I had before
was very, very little carbs, next to nothing.
And as you can see, I'm not loading up on carbs,
because this isn't one of my main carb days.
I'm only having half carbs,
so I'm still keeping it kind of minimal.
And remember, guys, your caloric intake,
that means how many calories you actually consume per day
also plays a huge role in this.
So if your natural caloric intake is 2,000
and you're trying to lose weight,
well then having a deficit,
being under that 2,000 line is gonna help you.
And if you're trying to gain weight,
then you should be having a caloric surplus.
You should be having more
than your recommended caloric intake.
So if that's 2,000, you'd be having more
than 2,000 calories per day.
Although that's not entirely necessary.
I'm constantly on a caloric deficit myself
and I'm still slowly gaining and building lean muscle.
So if you want to build lean muscle,
then you should be at that line.
Even if you're a little bit under that line
and you're still on a caloric deficit,
you will still be able to gain muscle.
It's gonna be a whole lot harder.
It's gonna be a lot easier if you're on a caloric surplus,
but you can still do it, because that's what I do.
If you're eating healthy,
you have a smart and structured workout plan
and calculating your caloric intake,
you're doing the right thing.
So these are the meals for today.
If you guys have any other questions, of course,
comment down below
if I haven't already answered that question,
but it's gonna be a combination
of one of these carbs right here
and one of these proteins over here
and I'll go ahead and put that grocery list down
in the video description below so you guys can go ahead,
check out those proteins, check out those carbs.
And you guys can go ahead and shop it yourself.
So aside from this, if I'm still hungry,
these are the things that are normally my go-tos,
Greek yogurt, has casein in it,
which is a slow releasing protein.
It's great if you're still hungry at night,
because it's gonna be slow releasing while you sleep.
I normally put some fruits in there with that,
just like that.
So this is a combo.
Eating a banana, just like that, eating jello,
jello is super low in calories.
One of these things is only 10 calories
and you can get the sugar free ones.
And some grapes, right here,
perfect for eating snacks in moderation.
Of course, guys, you have to keep in mind moderation
for everything right here.
Don't eat this whole packet of jello right here in one take.
I mean, it's still probably only gonna be
40 calories, but still it's not a good idea.
Alright, so here it is guys.
This is the food for the week.
If you have any other questions,
don't be afraid to leave them down
in the comments section below.
I'm gonna try to answer as many as I can.
For now, I'm gonna go get some cardio done
at the skate park.
Maybe we'll do a little tattoo story or something.
Alright, check it out, peace.
(dramatic music)
Alright, we're here.
Lot 11 Skate Park.
One of my go-to parks here in Miami under the I-95.
Alright, so we're gonna get a little cardio session in.
This is, for me, the funnest way to get hours of cardio
in there and honestly, I've never done anything
that makes me sweat as much and makes me sweat as fast.
So if you guys find cardio super boring,
just find something that's fun to do and active
and get that cardio in.
So let's go skate a little bit.
(dramatic music)
I got my knuckles tattooed when I was 18 years old.
When I was 18, my world,
my whole life was completely different.
I was definitely a lot wilder back then
and I was still trying to figure out and discover myself.
Around that time, I had found out
that my girlfriend was pregnant.
I was just gonna have a baby, I was only 18 years old.
I needed to figure out how I was gonna make money,
what I was gonna do for a job.
And at that time, I was making music and I was in a band.
I thought I was gonna be a rock star or something.
So basically I felt like I had lived my whole path
instead of my whole path to live this other life
and all of a sudden reality hits me in the face
and now all of a sudden I have to become a man.
I have to start providing
and switch up the whole thing.
But at the same time, staying true to myself.
So on my knuckles it says redefine at the top
and it says this mess at the bottom.
So redefine, basically redefining all the shit
that I've been through.
It's a tattoo that means to me
everything that you've been through,
through every difficult moment lies opportunity.
Every single time something happens to go wrong
is a chance and an opportunity to make something go right.
So with that said, thank you guys so much for watching.
I'm gonna see you guys in Texas this weekend
then I'm gonna stop by Las Vegas
and then we're gonna see you guys in Toronto.
I can't wait to see you guys at the workshop
and the workouts with Chris.
So I'll see you guys in a couple day
and for everybody else watching,
I will see you next Thursday.
Definitely stay tuned,
because we're gonna have some crazy travel vlogs coming up.
The team is gonna be in Las Vegas.
I mean, it's gonna be pretty lit, guys,
so I will see you guys next Thursday.
Comment down below, let me know what you want the next video
to be about and get ready for the next drop
of the Heria Weight Vest.
That's gonna be next month in December.
Let's go!
(upbeat music)
- Smash that like button, guys.
(dramatic music)