WHAT I EAT IN A DAY AS A PRO BODYBUILDER | Full Day of Eating + Cooking

All right guys, we're back, and we're not in the gym today. In fact, we're in the second most important phase of putting on muscle, which is nutrition. I always think training is king, but nutrition supplements the training. So a lot of guys that are watching the channel, you probably don't know how to cook for ----. I didn't know how to cook for ---- when I started, but I like to keep things very simple. I wanna cook for about 30 minutes, I wanna have about three or four healthy meals. So I'm just gonna get into it, guys. Pretty much all we're gonna use today is a microwave, a stovetop, and that's it, like literally that's it. All right, get yourself a couple good frying pans. Olive oil, if you guys don't wanna use olive oil, olive oil is a good healthy fat. Right now we're bulking, so we will use the heavy fats, but if you're in a shred, if you're looking to lose body fat, use something like this, the Pam Original. They even have extra virgin olive oil, and it says zero calories on the back, but just be mindful, it's zero calories for half a spray. Like how do you do half a spray, you know? Usually like shh, you know, and then shh. Sometimes we do this, shh, but I'm not doing half a spray, no way. Let this get hot, and what we're gonna cook first is the most important macronutrient, because it is bodybuilding, and that is protein. Protein's how you pack on muscle. Today we're gonna cook up some chicken, some salmon, and some red meat. Now when you guys are purchasing ground beef, comes in different varieties. You could get 80-20, which is 80% lean and 20% fat, so that's good for bulking. You get 90-10, which is kind of like a lean bulk. Then you can get like 94-93, which is primarily like super lean. But by far the leanest thing you could have is the chicken breast. So I'll at least have one red meat meal a day. If I'm super tired of red meat, then I'll actually do a salmon, which is high in fat, also high in protein as well. When it comes to salmon, here's a secret, put it down skin down. I like skin down, I'll show you why in a bit. Cook that on a medium heat. So everything I do, medium heat. Because what's worse than having some tough ass protein, like you're chewing and you're chewing and chewing. The thing is, once you're chewing so much, it means you overcooked it. So don't be a typical guy and overcook your food. Just kind of go through it slowly. Like this will take no longer than like seven to eight minutes to cook both these protein sources. While I have the red meat, while I have the salmon, preheat your oven. What I do is 450, and I preheat the oven so I can throw my chicken breast in. Chicken breasts are gonna take anywhere between 15 and 18 minutes at 450 to cook perfectly. I think where a lot of my clients mess up, like when they're trying to get into shape, is that they think that cooking should be like this three hour thing, like one time per week on a Sunday. Where really, if you're pre-making all your meals, what's better, fresh meals or meals that are warmed up? Like obviously it's better to do that than not to make fresh meals. But if you have the opportunity to make it fresh, then this whole thing, I'll cook three to four meals in 30 minutes, and I'll just make my lifestyle revolve around like waking up 30 minutes earlier or going to sleep 30 minutes later. And it really does pay off. So here's a chicken breast. We're gonna put this on a baking sheet and use whatever you want. I just like the natural flavors of things. But just because I only use salt, it doesn't mean that you guys can't do more. Use whatever, like there's tons, there's tons of ----. Like all this is fine, right? Like you can use anything you want as long as you're getting the food down. Because like I said, it's the protein. You need to hit your protein requirement. And for me, my protein requirement is pretty much 1.5 grams of protein per pound of body weight. So if I'm 100 pounds, that means I would have to eat 150 grams of protein. Can I get away with one gram of protein per pound of body weight? Absolutely, but I wanna grow. So I like to do a little extra of everything I do. So we got that. It's a lifesaver. This is a lifesaver. I don't wanna cook rice on a stovetop for 15, 20 minutes. I just wanna get some microwavable rice packets. And Trader Joe's has a really good brand because a lot of those microwavable rices, they will have preservatives, oils. Like if you read the label on the back, there's stuff. But this is simply just jasmine rice. So place this side down for three minutes. There's actually times where I used to eat seven meals a day like seven meals a day and I used to wake up in the middle of the night to like drink my seventh meal. Anytime I woke up to go to the bathroom, I would drink my meal. It's kind of wild. Seven meals a day, guys. You don't need to eat seven meals, but the reason why bodybuilders, they eat five to six meals daily is because of the protein. It's hard to consume a large amount of protein in one sitting because it blows out your stomach and it's hard to digest. So if you're always wondering like, man, who's got time to eat four times a day, five times a day, six times a day, it's really because we're trying to get huge and it's impossible to eat like so much in just one sitting. All right, that's ready. All right, so I'm gonna put this chicken in for 18 minutes and that's gonna cook perfectly. Let's check on the salmon. Ooh, bro, bro. Oh, dude, this is supposed to be a nonstick pan, bro. All right, I'm gonna hit that with more oil. All right, that's good. All right, bag of rice is done. Since we are bulking, like one bag of rice is not sufficient. I'll probably eat like two or three of these a day along with my potatoes. And the reason I'm using different protein sources as well as different carbohydrate sources is I don't want my body to get used to one particular thing. It's like watching the same movie over and over again or listening to the same song. You kind of get dull and used to it and you're not gonna be able to sustain to the lifestyle if you live like a freaking robot. Like you gotta have some variety and fun in your life the same way you have to have variety and fun in your nutrition. All right, so this is done. Now, I'm gonna transfer this into a bigger bowl and I'm gonna use the fat from the red meat to cook up my potatoes. All right, if you're a dude like me, you don't really have to wash your pan, right? Be a dude, use the same pan. Potatoes. So they're already cooked, actually. I just like to kind of get them a little more crispy. Ah, where's my money? I did go grocery shopping today. So let me, while everything's cooking, let me show you what else I got. Apple cider vinegar. Great if you're trying to get lean. Also great if you're bulking. It's good for digestion. It's good for keeping your blood sugar levels stabilized throughout the day so you don't crash. So definitely look into taking a tablespoon of this every single morning. Just be careful, though. You don't wanna take it like a shot because it is actually very acidic and it could burn your tooth enamel. So you don't wanna dilute it in like eight to 12 ounces of water, but it is super, super bitter. I'll start every morning with one glass of this combined with some of my vitamins and minerals. Omega-3, probably one of the most important things that you can consume. Healthy fat, but also brings down inflammation. That's important for us. Why is it important? Because we're always inflaming our body because we're weight training. So definitely get omega-3s. I would take anywhere between 2,500 and 3,500 daily. So for me, that's about four pills per day and I'll scatter that out. Two pills in the a.m., two pills in the p.m. Then a good men's multivitamin. For me, I just get whatever's cheap and convenient. So I'm not really huge in the vitamin world. Definitely a good multivitamin. Some other stuff I really like. I like applesauce, okay? I like applesauce. So when would it be best to incorporate this or any kind of fruit is pre and post-workout. So around any strenuous activity, definitely this. Dates, why? Really easy carbohydrates. I'll accompany my meals with extra carbs. I'll even do orange juice for extra carbs. So if I'm doing about 30 ounces of orange juice, that's about 500, 600 extra calories. If I throw in about six dates on top, I'm almost at 1,000 calories extra. Okay, veggies. Veggies are important and the reason they're important is because when you're shredding, it's the opposite. We're gonna have protein and we want the carbs super low. So what we typically do is when I'm shredding is, I'll have vegetables instead because they're high in fiber and low in carbohydrates. So I'll at least have one to two green meals per day. Also helps keep things going in terms of going to the bathroom and feeling good all around. This, to be honest, guys, is just for flavor. Bell peppers, great source of micronutrients, but I just like my meals to look colorful. There's been a time where I didn't care about anything, just like get the food down. But as I said in the beginning of video, it's important to enjoy what you're doing too. So find some veggies that you like. Just start incorporating them either over your potatoes, over your rice, over your steak. All right, look at that chicken, dude. Woo, that's good. So we made three proteins in 20 minutes. We made two carbohydrates and we made two different veggies. When I was a college student, I didn't have a lot of money and I didn't know much. So I was just doing literally tuna fish with rice for every single meal, but it works. It really works if you're mentally ill and you can eat tuna and rice five times a day. But this is a way better option. Like I said, it's not about the results you get in one to two weeks. It's about how do you make fitness, food, and training part of your lifestyle that you can sustain this for a course of 15, 20 years. That's what matters. Anyone can look good one time in their life for a three-month block, but how do you look good for three years, for 30 years? And that's by making this part of a real lifestyle. Have fun with it, have variety, and chill out. Have a cheat meal once in a while. Take a day off the gym once in a while. One workout won't make or break you, just like one bad meal won't make or break you neither. Avocado, love avocado. So this is my avocado hack. Don't cut your hand because my boy went to the doctor. Well, he didn't go to the doctor. He went to the emergency room because he tried to take the pit out like this, and it slipped, and he put the freaking knife through his hand. He's got nerve damage, like permanent nerve damage. And so I'll actually do that, and then I'll try to twist it. Oh, ****, watch. I just jinxed it, and this is what I get for talking ----. Got it. All right, so the pit. We deep-pitted it. Then I'll use a spoon, and I'll scoop it out now. 50 grams of avocado is typically half of avocado. That's what I'm aiming for. So where I'll typically put in my fats, right now we're using avocados. Fats are really important, especially in lower-carbohydrate meals. So when I'm shredding, when I'm not having carbs, I will have fats. Why? Good source of energy. Also keeps your brain functioning well. Also has a ton of different benefits, hormonal benefits, and it'll help keep your muscles full, okay? So typically, I'll have avocado, olive oil, or almond butter, just because of the convenience of it. Mm, that's good. Three meals in 30 minutes, guys. Three meals in 30 minutes. If your meals look somewhat like this, you have a carbohydrate, a protein, and take a look at the plate. This is not accidental. Most important macronutrient should fill up half the plate, okay? And then we'll have about another quarter, another quarter for fats and carbs, or, you know, same thing, half the plate is a protein, quarter, quarter, we have veggies, and as well as carbohydrates. And typically the same here, I just kinda mismatched it, but this is some good eating. Took me 30 minutes. Cooking is like weight training. Weight training is a technique. The more you cook, the better you get at cooking, and the easier to get, and the faster it is to do. Since I am bulking, I wanna give one more tip, and extra calories. I'll actually have about 30 ounces of orange spread out throughout the day. So orange juice, and then on top of that, I'll use dates as well. So with 30 ounces of orange juice, accompanied with about, you know, anywhere between eight and 12 dates, that's over 1,000 extra calories I can get in, and it doesn't really fill out my stomach that much. If you guys enjoyed this video, please like, subscribe, and comment. And if you're tired of guessing, and you want me to take the guessing work out, hit me up. I have a link in the description. Let's build you a custom meal plan, let's work together, build some muscle, burn body fat. Peace out.