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Welcome back to a full day of eating, these videos are purely for food inspiration and are not intended to prescribe you with a diet programme either. I eat differently each day and we all need different requirements these vids are for educational and meal inspo purposes only! Quick, high protein meals which can easily be meal prepped, what supplements I take and supplements for fat loss and muscle growth? Do fat burning pre workouts work? What supplements do we *need*?
Enjoy!
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Creatine supplementation in women:
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[Applause] [Laughter] hello welcome back to another video so today I’m going to take you through a full day of eating straight away like let’s get the disclaimers out the way eating like me will not make you look like me just like eating like someone else will not make you look like them
Either I do these videos mainly for meal inspiration and also to pass on some little informational nuggets of information along the way so hopefully I can slot those in nicely to these videos um if you find discussion of nutrition in general triggering probably not the video for you yeah I don’t you know
Revolve my entire Channel around these videos because I like to make sure that I’ve got content for everyone um and that I’m not triggering people but also people do really love these videos and I’ve chosen to film it today because it’s actually a busier day for me now I
Am still going to be cooking some of the stuff from scratch because even a busy day for me I’m an influencer I’m an online coach I’ve still got more time than 90% of the population but I’m making a conscious choice for all my meals today for them to be meals that
Are easily meal prepp they’re not things that are going to taste like [ __ ] ass if you reheat them the next day or you make them in bulk yeah Wednesday today you will have already seen I had my breakfast it’s now actually 1:00 p.m. cuz I’ve had quite a lot of stuff to do
And I’ve just pulled up to the gym so for my breakfast this morning um I had it after I went for like my walk and stuff so I had it at about 10:00 a.m. I had some protein oats with a banana because one of my 75 sight struggle
Goals is to eat a wider range of like nutritional micronutrients um and have I’ve not had bananas in ages and if you’re familiar with my videos from years ago I used to bloody love a banana so I’ve started having oats on some mornings because Savory typically my like micronutrients
Will come from things like avocado um but when I’m wanting something that’s a little sweet I’m really enjoying putting a banana in my chocolate per with some chia seeds for some extra nutritional benefit and a little bit of honey as well um as if the ghost milk chocolate
Wear isn’t sweet enough it’s quite a sweet we it’s my second time having it it’s definitely sweeter than most chocolate ways but I still really liked it so so that was my breakfast I’m now at the gym so I’m about to make myself a good old pre-workout instan when it
Comes to your preworkout sort of nutrition some people like to have like a full like pre-workout snack I usually don’t uh and I don’t notice a huge difference in my training if I don’t eat at all and I train fasted even if I take a pre-workout I do notice a difference
In like my strength and my energy levels but as long as I’ve eaten something in the day beforehand I don’t find that I need like an imminent pre-workout snack but when it comes to that side of the nutrition around your training if you’re having a full-blown meal like for
Example my oat it’s complex carbs going to take a bit longer to digest um longer lasting energy because it is complex carbs but it’s going to take a bit longer to digest so for like full-blown meals and things with complex carbs um and proteins and all that sort of stuff
You would want to try and I say try because I don’t want to be turned deaf with this I know that sometimes we all have busy lives most people have a much BS busier life than me and sometimes the way the cookie crumbles is you have to
Have a meal an hour maybe even 45 minutes before you train but if you were wondering or maybe you feel sick when you do that if it’s a full-blown meal you want to be trying to have it 2 to three hours before you train if you are
Wanting like a quick something you want like Fast relasing carbs or something that’s really quick to digest so like fruit would be a really good pre-workout snack ni crispy squares bars they’re really popular there’s nothing magic in them it’s just because they’re fast relieving fast relieving fast relasing
Carbs they’re a simple carb sauce uh they’ve also got sugar in there as well it’s little things like that that can actually make a bit of a difference for someone like a lot of my clients sometimes they’ll feel really sick when they go to train after work and it’s
Because they’ve had like a full-blown meal and then tried to train half an hour after so yeah monitor how you feel and how your training responds best some people respond best to fasted training they feel really energized because having anything in them makes them feel sluggish other people are different but
There is no right or wrong way to do it there are guidelines you can follow yes but you know you might be a fasted girlly you might be you know a quick snack right before girly you might be oh I need a full meal in me you might be I
Need a full day of eating in me everyone’s different so let’s make up some pre-workout the lighting is going a little bit strange my ghost um pineapple pump I I don’t think my camera well it should pick that up cuz it’s 4K um I’ve just
Got that everywhere so I’m going to do a full scoop of the pineapple pump I’m hitting like a quite intense quads day today I will put the workout on the screen but I’m not going to film it cuz I want this video to be focused on food
But I’ll pop it on the screen and if that workout interests you and you want me to run you through it I’ll bloody Vlog it for you maybe next week um and then I also I don’t know where the oh it was in the inside of the door I was
Going to say I don’t know where I put the lid and then I do a t tiny little bit of this yeah sprinkle I spoke about this in my leg day Vlog anyone getting a big fat juicy scoop of this and being like yeah let’s [ __ ] go you got
Something wrong with you okay like I have to do like a tiny little sprinkle otherwise I itch and I just feel horrific so you can’t even see I I mean it when I say I’ve probably got like 2 GS of pre-workout there pop that one in the little Stanley chamber and then I’m
Going to try and make mix it together with my straw pre-workout as well like liquid pre like pre preworkouts most of them you want to try and consume 20 minutes before you train so I’m going to sit in my car and yap on Tik Tok for a
Little bit whilst I wait for this to work its way into my system this full day of eating if anyone gives a [ __ ] it doesn’t really matter because even though yes this is a full day of eating and for search engine optimization purposes SEO purposes I will probably
Title this something like full day of eating for fat loss and muscle growth but just because if you ate this it wouldn’t necessarily mean fat loss and muscle growth for you and I know that some people will find statements like that really patronizing but I still have
Quite a few young people that follow me that don’t necessarily know this so I just want to explain i title it like that because it helps to push videos out more but I genuinely believe if you are titling your videos with things like that it’s not the end of the world as
Long as the message within the video is right because nine times out 10 if you’re doing that sort of titling and then you’re delivering the right message you’re probably actually reaching the people that need to hear that message which is if you eat what I am eating
Today it will not necessarily result in fat loss and muscle growth or fat loss or muscle growth for you because we are all different and we all have different requirements my goals at the moment so what I am eating towards and based off my like body my statistics my energy my
Energy levels my activity levels I am eating in a way that is going to elicit some fat loss and hopefully some muscle growth for me because I have been training for over six years now but I’m in a very unique position at the moment because last year took me the [ __ ] out
And I was honestly coming into January I was pretty D trayed I’ve lost quite a bit of strength it’s still not come back yet I’m still working on it and I did lose a little bit of muscle mass just from months of time off inconsistency my
Diet wasn’t good um and all that sort of stuff so I’m in a bit of a unique position this far into my training Journey SL career in that I have the opportunity to lose some body fat right now and build muscle simultaneously which you can always do but it gets a
Lot harder the longer you’ve been training the exceptions are if you’re a bit detrained you’ve had to take time off um or you’ve had like a significant change in body composition yeah basically at the moment my goals are to body recomp I’ve put on a little bit of
Body fat which I’m not super comfortable with so I want to lose that um I want to feel strong I want to feel fit so I’m eating in line with that I’m not doing in stupid low calories because I want to see my strength come back up and from a
Muscle growth perspective I just want to build back anything that I’ve lost if I build anything extra in the process hey someone you know shoot me shoot me that would be brilliant but it might not happen like I said I have been training for a long time but I’m in a good
Position for regaining something that I’ve lost and anyone that’s in the same boat as me let that be a little positive spin on it okay so yeah that is what I am eating for at the moment so I’m trying to get Pro in with all my meals
Um and just focus on a good solid carb intake varying my micronutrients and just feeling good and picking good food sauces by the way I’m not meaning like this food is bad this food is good I just mean wise food choices that are in line with the goals that I want to hit
So yeah I’m going to sip on my pre-workout now I’ll go and train and then I will see you when I’m making my post workout meal which will be my lunch we are now back from the gym so I’m going to make my post workout meal now
I’m going to make like a Chili beef situation with something that I’ve actually already prepped which is some sweet potato mash like I said before I went to the gym one of my like main purposes that I’m trying to get across in this video is making quick easy meals
That yeah I’m doing them from scratch but I’m trying to include ones that you can meal prep so like SS you can make overnight SS and then you can even reheat them if you want them warm um and I’ve already prepped my sweet potato mash because like I said today is one of
My busier days and things like this just take a little bit longer and do you know what I love rice I do enjoy rice and I think I’m going to make a pasta dish for tea but I just feel like it’s good to switch it up sometimes and sometimes I
Just get really even lazy it’s just easier to put a bag of rice in the microwave than it is to make some sweet potato chips or fries or even normal fries normal Mash but I actually really like potato and I want to start eating
It more so if prepping it is a way that I can get some more in then I will so I’m going to make like a little beef chili bow and this is going to be my post workout meal so I’m going to get a good amount of protein in there muscle
Growth um and a good amount of carbs as well and uh yeah then I’ll be cracking on with a little bit of a work block but yeah I’m going to make this now and show you how I do it very quick very easy and the beef is something that you can meal
Prep I do not like reheated chicken that’s something I’m really not a big fan of uh some people are fine with it I really don’t like reheated chicken so typically I will do beef if I’m having to um meal prep it just a little hack if you don’t like meal prep chicken there
Are other options uh meatballs and beef tend to work a little better in my humble opinion but yeah let’s make some Lunch Oh Hello so it’s now 20 6 I’ve just finished my final checking of the day so I am done with checking work for the day so I want to make a little snack um I’m really trying to be good with my protein at the moment just with my goals that I
Mentioned at the start protein is is a huge thing and since I’ve gone back to tracking my food which yes I do track my food I know it’s a very unpopular um sin to commit at the moment but I like tracking I don’t have an issue with tracking obviously if you’ve got an
Issue with tracking or a history of disordered eating and it just doesn’t work for you do not track but I do like tracking and it works well for me and since I went back to tracking I’ve realized what I thought was like 130 g of protein is actually closer to 90 am
Going to make a protein hot cocoa which if you’ve watched any of my recent Vlogs what’s blooding you I’ve been having these pretty much daily and I’ve not had one yet so it’s going to be a nice little treat and then I’m going to take myself for a little walk to get some
Steps in it is [ __ ] Baltic outside and it’s also pitch black so I’m going to make sure I’m just walking in the city center um luckily I live in the city center and I feel maybe naively but really Central so I feel quite safe walking around in the dark I can walk to
The shop I’ll just walk around the shops basically where it’s like well populated and well lit absolutely starving so let’s get I might have a bicki as well treat myself and a hot hot coco before I venture out into the Baltic depths of winter I swear I always do this to
Myself I kid myself I think January’s here the winter solce is ending and honestly in the UK I feel like January to April are the worst months for the weather it’s so cold if you are coming to England it’s is cold right now at – 3° Celsius so I know that some people
Live in like Alaska I don’t know how you guys do it that is like cold cold but this is cold for us um so yeah let’s make let’s stop talk about the weather this is not a Weather Channel and let’s make a protein hot [Applause]
Cocoa okay so I’m back from the shop and and I’m going to make dinner when I say this is a quick easy meal I mean it like every single time I try and find like a quick pasta recipe on Tik Tok they get the blender out and I’m like hey hold on
A New York minute the blender as soon as the blender is in the mix I’m sorry for me for some people you know the levels will be different everywhere for me that is no longer a quick easy meal so how I’m making the sauce sauce for the pesto
Pasta that I’m going to make with some chicken is literally these two things and maybe some seasoning as well but I’m going to do it super easy I’m going to pan fry the broccoli um I’m going to do the pesto pasta and I’m going to do the
Chicken in an air fryer and then put it on top now I have mentioned earlier in this video I do not like chicken meal prepped and I am standing on that I don’t like it meal prepped if I was to make this for meal prep I would swap
Chicken breast out for chicken sausages because I find they’re reheat and don’t taste or like the texture doesn’t go weird when you reheat them for for me like rehe heated chicken I just struggle with it I don’t know why does anyone else feel like that but I would Swap
This for chicken sausages if I was meal prepping but I’m not so we’re going to go over chicken breast because also more protein as well if you can hack meal prep chicken you can meal prep this um and yeah couple of things to know is I’m
Going to do the chicken actually on top so I’m going to cook it in the air fryer and then put it on top of the pasta um so that I can track it a little bit better and be more accurate with my protein intake like I mentioned my protein intake has
Actually been a lot lower um than I thought it would be so I want to make sure I’m getting like a solid amount of protein in today whereas when I’m chopping it up and mixing it in you can guesstimate But ultimately like you could end up with like a quarter of a
Chicken breast as opposed to like a full hole when you’re doing it like that um obviously if you have to do that you have to do that um and if you’re meal prepping and you’re going to be eating all the meals at some point anyway it doesn’t really matter but obviously I’m
Cooking for two separate people people me and Dan so that’s how I’m doing it so that I can more accurately track cuz I want to be a bit more accurate this week um and then next week when I’m more in the routine of things I will take my
Foot off the gas a bit another thing to note with tracking is if you are doing pasta please pay attention to dry weight versus cooked weight the two are very different about 75 G of dry weight pasta should wear depending on how you cook it
And how much water is in it about 180 grams cooked I sely wear my pasta dry I do not wear it wet because I find there’s too many different variables that can then get involved so I personally would recommend weighing rice if you make it yourself pasta Etc dry
Weight personally that’s just a personal preference but this is going to be super quick and easy um and yeah I’m going to start by seasoning the Chicken Oh This is what we’re going to have to tea so quick and so easy and you can definitely 100% meal prep it like I said I would probably do chicken sausages instead of chicken if I was meal prepping but it’s just because I don’t like reheated chicken um but yeah I’ve
Split it like evenly we’ve got a chicken breast each some pesta pasta literally two ingredients and seasoning if you want to add more and then some pan fried broccoli with some salt and cracked black pepper on it and I just put a little bit of Parmesan on the the top
And I’m so excited to eat this I think Dan is about to come through the door in three two one oh my God I was right he’s come through the door say hello to the what I eating a day guess what we’re adding to that oh my
God perfect pass me that here give me that Bloody good stuff it’s chapping out there so now we’ve got a cook zero and this how perfect so yeah I’m going to enjoy this now by the way um coer won’t kill you if anyone was curious but I
Have cut down because I was I had issues I was having like a lot a day um so now I will have one a day some days I don’t even have any at all I don’t even recognize myself anymore but yeah now Dan’s herb we can eat our pesta pasta chicken Check AK-47 clips for breakfast tell your [ __ ] that end so yeah guys that is a full day of eating with me I know you might be thinking why is it light you just had a sleepy girl mocktail um I’m actually filming this a couple days later because I forgot to film The outro
Like sit down parts so I wanted to speak a little bit about supplements and it’s kind of fitting because I was making my sleepy go mocktail at the end um just to explain about that I’ve re I’ve only started trying that this week um because I’ve been struggling with my sleep sorry
Trending on Tik Tock I’m a bandwagon babe and I thought let me see what this sleepy go mocktail hype is about I will leave because I know that people in the UK tend to find the tarte cherry juice a little less accessible to find so I will
Leave linked below Amazon link to where I got mine from from it is £6 for a bottle though so and you do need to use it like it doesn’t stay fresh for long like you’ve got like a few days to use it so I’d only recommend doing it if
You’re going to be making them for like more than one person otherwise it might go off before you get to finish it the tart cherry juice a zero calorie zero sugar pop so like a sparkling flavored water or like a did lemon and lime and then magnesium so one of my supplements
That I am taking at the moment is magnesium and that’s to help me sleep um even if not doing my sleepy go mocktails I am actually taking magnesium at the moment um to supplement with it to try and help with my sleep I’ve not noticed
A huge change yet a little bit of a change I feel like I’m getting sleepier quicker on an evening but I think I’ve also been getting up earlier so I’m like it could be that um because I was struggling with not getting tired until like 2:00 a.m. I basically wanted to
Round out this video by talking about what supplements I am taking at the moment now I want to make like it really really really clear IC supplements as like the top of the pyramid you’ve got like your nutrition your sleep your training your training intensity and
Recovery all that sort of stuff is like the bottom level stuff that you need to be covering before you even think about supplements supplements are the tiny little cherry on top the little point on Top they are not going to contribute a huge amount to your results in the gym
They’re not going to contribute as much as the low hanging fruits the nutrition being on point making sure you’re eating in line with your goals um getting enough protein in eating enough yes even if you’re losing fat you still need to make sure that you are still eating
Enough so that you don’t feel like absolute [ __ ] so that you can train with good intensity so that you can train well once that’s covered then you can start thinking about supplements but if you are new to the gym do not listen to your favorite Fitness influencer that’s
Telling you that you know for example creatine grew her glutes 20 Ines in the space of 6 weeks because it it didn’t so the supplements you will have seen me take in this video like I’ve already mentioned is magnesium which I’m taking at the moment just trying it out to see
If it does help me with my sleep you will have seen that I took some greens this morning I do not take greens every single day I’ve made not whole video about greens but I’ve spoken about my feelings about Greens Greens I do not like the way they are marketed they are
Not a bad supplement I just don’t like the way they’re marketed um I use Greens on occasion when I feel like I maybe I’m not going to get enough micronutrient variants in my diet in that day now I actually did pretty well because I had Peppers onion sweet potato broccoli I
Actually did pretty well I probably didn’t need the greens but I didn’t know how banana I didn’t know how my day of eting was going to go which is why I did the greens people will claim that you know greens make you like have a completely flat stomach de blur you if
Your blurting issues are coming from not having enough fiber in your diet then greens can help a lot of people’s bloting issues come from completely separate issues which a greens powder is not going to fix you could have have something underlying going on if it’s nothing to do with like your fiber
Intake it’s not going to help it is not a One-Stop shop for you to fix all your gut and microbiome and health issues if you have any um and if you are suffering with like persistent blur in seek like medical advice because that’s the road
That you want to be going down not The Greens Road because I know I’ve had like multiple clients where I’ve not recommended the greens they’ve started taking them because their favorite influencer was taking them and they thought it would help with their blurting and it’s actually made things
10 times worse for them so it is not like a One-Stop shop this is going to fix all your issues the only it’s not a bad supplement I just don’t like the way it’s marketed it’s decent for trying to get in a maybe wider variety of micronutrients and getting in a bit more
Fiber in your diet if you need to but if you don’t need to do that these are not a need basically this is like a very much cherry on top like you really don’t need this and for some people I would actively not recommend greens because it
Might make things worse for you so yeah that’s the greens the marketing is a lot of [ __ ] a lot of the time so ignore that take them every day I just happen to take them in this full day of eating and I thought I would explain a little creatine monohydrate favorite supplement
The only one I will actively recommend to pretty much everyone if you’ve got under pre-existing not underlying if you’ve got a pre-existing kidney condition you would want to seek medical advice before taking this um but for anyone else 90% of people are going to be completely fine with this with any
Supplement you will always have non-responders or people who just don’t get on well with it something to knowe with this drawing more muscle into your more muscle more water into your muscle Muses you want to make sure you are staying extra on top of your hydration
About 300 to 500 mil extra of water a day when you’re taking creatine to make sure you’re staying hydrated enough because a lot of the water that you are drinking will be being pulled into your muscles instead um but this is a fantastic supplement really good for
Your performance in the gym it’s not going to turn you into Hulk Hogan it’s not going to have you you know adding 50 kilos to your squat every single week but it’s a nice little help it’s very well researched they’ve researched it on women as well I will pop the study in
Here so we know that this does work for women both premenopausal and postmenopausal as well really fantastic supplement 3 to 5 grams a day every single day um and it can help with your muscles looking Fuller and because it helps with your performance in the gym and your strength therefore it helps
With your Progressive Overlord which therefore can contribute towards muscle growth but just taking this will not like make you absolutely Wham you need to be doing the work in the gym as well and again please take the Transformations that you see on Tik Tok
About this with a pinch of salt a lot of people cut this out because this does make you hold on to a bit more water weight a lot of people I see cutting this out when they’re trying to lose fat no like if you’re trying to lose scale
Weight yeah it will help you drop some pounds of water weight but do not stop taking creatine when you start a diet I would actually argue that’s a more important time to be taking it because your strength and stuff in the gym might be taking a little bit of hit from
Eating in a deficit this will help you sort of maintain a bit more strength in the gym and also with it drawing that water into your muscles it will help keep your muscles looking Fuller for longer and they can tend to look quite depleted when you’re starting to lose
Body fat so do not like sleep on this when you’re going into a fat loss phase it’s not a bulking supplement it is a yearround supplement depending on depending independent of what phase you are in preworkout is another one of my favorite supplements which you’ll have
Already seen in this video um I tend to like a pump pre-workout again won’t inherently help you lose fat will just help you push a little bit harder in the gym and to be fair you could argue if you are able to push a little bit harder in the gym um
Especially if you’re taking like energy ones and getting an energy boost and you’re able to train a little bit harder um you might end up expending a bit more energy which could help you with fat loss but it is not inherently going to cause fat loss pre-workouts like oxy
Shred like the thermogenic fat burners there is results from that are so negligible in the grand scheme of things it’s going to make you sweat a lot it might make you lose some water weight it’s not necessarily directly going to contribute towards you losing body fat and please take like the studies that
They’ve done on oxy Shred with a massive pinch of salt because ehp I’m pretty sure paid for those studies which I always would treat with some level of skepticism that’s all I’m going to say there um so pre-workouts you don’t need to get like a fat burning one because
I’m telling you guys guys it’s not going to do much these fat burning supplements they’re really really really really not going to do much um and you know if you’re I yeah again they have a excellent excellent marketing around them with all these before and afters but there’s so much context missing to
Those we’ve got no idea um what they’ve actually done to get there and it’s definitely not you know even 5% caused by the oxygen fat burning need a fat burning pre work out when you’re trying to lose fat I just wanted to speak about that final supplement that I don’t take
Actually to be fair I do take this one every single day when my protein is a little bit lower protein powder this one is just the ghost hot cocoa in chocolate peppermint because it’s my favorite one at the moment you can get a vegan one if you’re getting a vegan one make sure
It’s like a multiple blend of plant proteins just to make sure you’re getting a more complete protein profile from the protein powder especially if you are a vegan or a veggie that doesn’t get a ton of variety in your diet anyway that will help with that because it will
Also help with the muscle building process having more complete protein but yeah I do actually take this one every single day because my protein is a little bit lower at the moment so I need it to bulk me up not bulk me up but bulk up my protein intake for the day and
Secondly I really really love this um but you do not need a protein powder if you get enough protein in your diet you do not need to supplement with a protein powder it won’t kill you but you don’t need to supplement with it um a lot
People find as well if they eat too much protein they get stomach ache and they feel really uncomfortable and quite bloated so if you’re hitting your protein intake and you feel fine and then you’re going over it with a protein shake and feeling really uncomfortable
It’s it’s just not worth it um but not everyone does experience that but it’s just something to knowe you don’t need a protein powder it is something I do recommend having one Tu of one bag of on hand for any days where your protein intake is a little bit lower and you
Need to boost it up a bit but you don’t need a protein powder okay you don’t need a protein powder and it’s not magic it’s not magically going to cause insane growth for you it’s not magically going to cause fat loss for you either it’s just a supplement it’s just remember the
Cherry on top that is my what I eat in a day just an example of what I eat in a day obviously I eat different foods every single day I hope you enjoyed the video if you did give it a thumbs up subscribe if you want to and you haven’t
Already and I will see you in my next video if you’ve got any questions just leave them down below I will be more than happy to help but have an amazing Sunday evening cuz I think this is going to be a Sunday evening upload and I will see you soon