[0:06]The fact that you can pull it, but like the fact that you can do this now and like I can stretch it back. It just feels tight, honestly. It really hurt that day a lot, and the next day I woke up and it was better. So it was definitely like muscles were like tightened, there were scar tissue in there, and they just like released. And it caused some inflammation and a strain, but it's not torn. I'll be back. It's good. It's scary in the moment when it pops. It's terrifying. Especially for the first time ever running fast in like 10 years, and you're like what is up, YouTube? Been a while since I've done a full day of eating, so rest day today. Get me showing you guys what I've been eating recently. I honestly haven't tracked my food specifically in a long time. So I'm genuinely curious to see how this comes out. I don't consistently eat the same thing, but I really have like a really good grasp on calories and carbs and food and being able to eat because I've been tracking food for like 10 years. And I was thinking about how interesting it is. I can like just choose to hit a protein goal and then go up and down in weight from carbs and fat without weighing anything now because I've been doing it for so long. So it's like intuitive eating is bullshit, in my opinion, but after 15 years your brain kind of becomes its own food scale, but I still wouldn't be able to tell you exactly how many calories I'm eating. So, I'm going to be calculating that right now. I was holding at 250 pounds forever so easily, and I tried to eat a little bit leaner, and I came down to like 246, 245. Now I'm like right fluctuating in between 245, 250, and I'm pretty happy with where I'm at. If I lose weight, it'll just strictly be like more athletic. I feel good running and moving and stuff. But I'm happy with how I look right now. So I'm at like a maintaining phase, I guess, if you will. So calories you will see are me currently eating to be pretty lean at about just under 250 pounds.
[1:51]So I think if anything it's very like relieving to be in this season of just being able to enjoy food a lot healthier. Mind mindfully too. Even with like having a daughter. I feel like if I were like she were growing up and I'm like weighing everything and like, oh, I'm kind of fat today and like kind of pull carbs and like living like that. She'd be like, what the fuck? You know, like now to be like, oh, it's Saturday. You want some pancakes? Hell yeah, let's do it. You know, like let's run it. I'm not missing any pancakes or any good meals with my children. Hell no. All right, so, back on the standard app on the nutrition app. Pushing here. This is 538 calories, 49 grams of protein, 16 grams of fat, and 50 grams of carbs. So, this is close to a staple breakfast of mine right now. 500 calories to start the day is not too shabby. I typically eat a little earlier than this, but I eat my last meal now really early because it makes me sleep much better. And then I try and get like 12 hours in between my last meal and my breakfast just so I have like a break in my digestive system, and it makes me feel better. So, this is how we break the fast. Nice little runny egg yolk in there. Got right on the corner. Dip the crispy potatoes in there. Like a ten times better than a diner eating out at breakfast.
[3:15]I don't like eating a lot of eggs in the morning, so sometimes I'll have like eggs and turkey bacon and I have a lower protein breakfast. But it feels just wrong to get under 40 grams of protein in a meal. Still feels like blasphemy to me. So I have three eggs in the morning and then I typically have a shake, depending on the day I'll do five or ten grams of creatine. Creatine is becoming like the most mainstream thing and it's so funny how many things bodybuilders take for decades and then all of a sudden it came into mainstream because one scientific study said it works. Bodybuilders are like, we've been the test study for 20 years, we know it works. What do you mean the Sunfiber, too, it's like this really easily digestible thing. It's like a it's a prebiotic as well, so it's super easy on your gut. And then some collagen. Sometimes I'll only just turn over to Courtney's side of the pantry and I just see what she's got and take it. Yeah, we're locking in some collagen, some fiber in the morning.
[4:14]Goldfish protein for you. You tried it? It's awful. What? Awful. Yeah. Why'd you try it? I mean unless if you want to do it for like April Fool's or That was what it was for.
[4:28]I think we should launch it. Our company is so vanilla. We need to do some something fun, you know? Something that doesn't make sense on the books. Goldfish. There you go. Send it. Someone's got to innovate our category. Cheddar cheese flavored protein. Bye. Is it protein powder? Is it serious? Yeah. Goldfish. With real chunks of goldfish in there.
[4:56]All right, so lunchtime. I don't know where my head is at right now. Me eating some color for the day. I got some carrots, different colors, broccoli, 200 grams of turkey from turkey meatballs. I cut them up already. And then reduced mashed sweet potato. It's yellow sweet potato with white Japanese sweet potato mashed together. Because yellow sweet potato sometimes a little like watery when you mash it. Tastes way better when you put it together like this. Calories in this thing come up to total about 500 calories, 40 grams of protein. When you eat healthy all the time, sometimes you have something that you'll have a bunch of sugar or some shit and I immediately feel like shit. And it encourages you to eat healthy more often because you're getting a negative response from it. So the more you do it, it starts to feel like it's like challenging a bigger discipline at first, and eventually it becomes a habit. And then everything you eat is healthy and then your body naturally looks and feels better, and then you get addicted to feeling good rather than addicted to shitty food, and then it's super easy to eat good. And when I was in Los Angeles last week, I was at breakfast and it was like a healthy spot. I got like these gluten-free oat pancakes. I got chicken sausage. I got sourdough bread. I got five eggs. I got avocado. Like this huge breakfast just by myself. And some dude was like, how the fuck do you look like that and eat this much food? And I'm like I eat healthy all the time, so when I travel or I'm on the weekend or I'm at a restaurant that has really cool stuff, or I want to eat a lot of food, I can really eat whatever I want. And I don't put on any fat. So if you get to a point, it's like delayed gratification. If you work hard at the beginning by eating healthy and getting in good shape, then you can really enjoy food, and the time is worth it. And you enjoy whatever the fuck you want, not even thinking you can eat everything. You have no guilt, you don't feel bad. You look good, you wake up even looking better because you're full and still lean, and then you just feel better about yourself in general. So, the idea of like delayed gratification in food is so important, and once you build a healthy relationship with that by eating healthy food that you enjoy that makes you feel good all the time. And enjoying the food while you're traveling or on a date with your wife or something like that. I feel like once you can build that kind of lifestyle, fitness becomes so much more fun. When you're like fucking counting every macro and hungry all the time, probably cheating every other day and never really where you want, and overanalyzing everything, it becomes a mental stress and a pressure. And I feel like so many people dread dieting because of because of that. But if you can just get yourself into a healthy consistent point, it becomes so easy. It's really more of a mental battle. Like people think they need to understand the scientific studies of protein intake and carb timing and all this bullshit. When realistically it just comes down to creating a system in your life that feels easy to follow. I don't know I don't have that for every single person. For me, it's just eating good healthy food. I enjoy all the time, and then when I eat out, it's enjoying healthy food, and I don't feel guilty about it. And it takes time to build it. You know, I did this for 10 years of bodybuilding. So to me this is like loose. People would call this strict, but to me it's it's free. So, that's my two cents for people who are like, I struggle to diet. You just got to build a system where it's easy. Don't think of it as a diet. Like how can you build a long-term plan to change your lifestyle to make it about being consistent and you get abs. And just maintain them. What do you do to maintain abs? All it is to get them. That's what I'm sure. All right, so this is meal number three of the day, technically. About to head home. Honestly, I might eat it in the car. Don't judge me. But I don't know why I put food in my mouth when I'm talking. Very impolite. Depending on how long I'm here or how my day is structured, training or what not, I'll usually bring one meal of like leftovers from the night before, and I'll grab a mega fit meal out of the freezer. It's also goated because if they're frozen and you keep it in your car, it'll take like five hours to defrost. And then it's not frozen anymore, but it's also fresh and you don't need to keep it in the fridge. So, a little life hack there. But easiest way to get in consistent meals. Have a couple of these in your freezer, and if you're running out the door instead of ordering Uber Eats or like Chick-fil-A or shitty food, just bring one of these and you actually get proper food. Best way to do it. So I got some turkey and sweet potatoes. I didn't even know what was in this, honestly, it was frozen. So that's what this meal's going to be. It's a custom meal and I can't even remember what I put in it. Probably like 180 grams of turkey and 100 grams of sweet potato. But nothing too crazy. I'll put it in the calculator after. But I'm going to get the hell out of here. By eating anything since, I don't think I've missed anything to the full day of eating. So I'm going to be out of here, go home, see the family, and we'll have dinner in a little bit.
[9:34]You ever struggled with with dieting while you were in prep? I mean, the combination of the end of prep and then the tail end of sorry, the end of bulk and the tail end of prep were always the hardest parts of the year. Like eating a lot when you just have no appetite, and then starving yourself when you're absolutely starving. Oh, right, definitely the hardest part of bodybuilding. Did never get easier? Yeah, it did. You just got to get through the first year. Yeah, cuz it like stretch kind of further and further levels. But it definitely got better, but it was always very hard. All right, so this is one of those meals where you come home from work and you just look in the fridge and see what's there. And there's no way that I'm going to be able to calculate this because it's chicken salad and I couldn't tell you how much mayonnaise and chicken is in here or the ratio. So I might just have to scratch telling you exactly what I'm eating today, but this bread is not something I eat consistently. We get some type of bread every week. We've been getting this like keto one that's made of almond flour. So it's really good. This one apparently has 15 grams of fiber and 40 calories per slice with absolutely nothing. And then we pretty consistently make this mix of like dill, celery, green onion, chicken, avocado, mayo. And we just mix it up and have in the fridge and like when you're like hungry between meals, go grab some rice chips, just dip it in there. Have a nice snack, put on some bread. Get nice 30 grams of protein in. Delicious. Healthy fats from the mayonnaise, you know, and call it a day. But this is like one of the beautiful things of being retired, too. People are like this is called normal life, Chris. Well, for me it's called new because I haven't been able to always be like this where you just can eat a chicken salad sandwich whenever the hell you want to get your protein in. Call the day. 15 grams of fiber per slice of bread. This is me living life. So this is going to be my usually I won't eat like this. Normally we'll have dinner, but I came home a little late today. Life is chaos, it is what it is, so this is going to be dinner tonight. All right, so last meal of the day. Again, everything's kind of all over the place right now. Eating kind of whatever's available. Usually I have, it's called overnight oats. Overnight oats in the morning or at night depending on what I'm having for breakfast, so I can have it for a bed, a little almond butter in there, a little salt, sometimes I add a banana. Just easy way to get some good food in. It's kind of like a dessert. You're getting like savory sweet protein in there, vanilla protein tastes great. Also blueberries mixed in here. Courtney's going with some cereal. I'll probably have some myself. We also have some sweet treats at night. Love Bird being like one of the probably healthiest cereals out there. Not like high protein, low sugar, but all natural and clean ingredients. So, very different full day of eating compared to what I used to be eating when I was eating like at one point I was eating up to 400 grams of protein a day. At the minimum, that was about 260 to 270 grams of protein. Today my protein came to 183 grams, much lower. I usually want to aim for about 200. I'm a little bit below there, but it is what it is. Calories were 2,226 calories. 87 grams of fat and 173 grams of carbs. Probably pretty close to what I eat on a normal day, but quite frequently I'll eat this and add more like snacks or random things, or maybe an extra meal or a bigger thing if it's a weekend or whatever it may be. So fluctuating right around that 200 grams of protein. I know the whole rule is like one gram per pound of body weight, but I'm not really trying to like put on a crazy amount of lean mass right now. I'm trying to maintain and also just give my digestive system and body a break from eating so much protein for years. So it feels good to be having a little bit less right now. Honestly, it makes me a little bit more hungry because protein is so satiating, but it is what it is. So with that being said, I'm going to down this, and I'm going to go to sleep for the day. So we got the red lights, red light glasses on, locked in and ready for bed. Thank you guys for watching. See you guys later.
