Here’s a full day of eating on my cut (basically a fat loss phase), of around 1600 calories and 120 grams of protein. Of course, everybody’s calorie/protein needs are different based on your height, weight, activity level, etc. This is what works for me and KEEPS ME HAPPY!
When in a fat loss phase, you want to make sure you are keeping your protein intake high (around 0.8 – 1g/lb of bodyweight). I also do 30 minutes of cardio (12-3-30 or stairmaster) after my lifts. Cardio is important but your food is even more important!!!! The only other supplement I take right now is creatine from @EHPlabs !!
I’ve been loving the results so far and hope you can find some inspiration for some meals on your own cut or just to incorporate normally.
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Yellow workout set in thumbnail is from DFYNE! Workout fit in the video is from @AlphaleteTV !!
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I’ve been on a cut for the past 7ish weeks since like mid January and I feel like I’ve made a lot of great progress this was me on like January 18th and then this was me um a few days ago so I wanted to show you guys what I eat in a
Day like in the day of my cut what you eat is so much more important than just doing cardio cardio is definitely important but it’s not going to be like your big like be all end all for like losing fat so you got to maintain your
Protein and you got to like eat in a calorie deficit to eat high volume food that keeps you satisfied so then you don’t end up overeating on junk food or whatever later so I hope you guys enjoy it’s around like 1,600 calories and 120 g of protein and some really good foods
So yeah as always make sure to subscribe to my channel I’m going to be posting here more often twice a week hopefully and you know follow me on Tik Tok Instagram all that great stuff and I’ll see you later it’s like 8 a.m. and I got
To go to Whole Foods cuz I be running out of so many things all the time cuz I have to eat so much protein okay every day so I’m going to go and get my kite Hill Greek yogurt it’s my godsend but I have I’m wearing a puffer don’t mock me
I know it’s California and I’m from Virginia I’m from the East Coast but I get cold now like even for these like for the 55° it’s like colder than 40 in Virginia I’m going to show you guys what I got from Whole Foods sorry the dishwasher is on just got to deal with
It um I’ve been really wanting to make some mushroom toast I got these different mushrooms I like the shake for like pasta too it just has a different flavor these look kind of weird I know but they taste really good and this is the kill vegan Greek yogurt I was
Talking about for one serving it’s 23 cups 140 calories 17 g of protein and then I got Edom I always throw this in when I need an extra b a protein and a stir fry frozen fruit for smoothies I got these daffodils for my roommate so extra firm or like the super
Firm like high protein tofu zucchini or eight limes because I I drink like lime juice every day with my creatine that’s how I take my creatine okay so basically the concoction I just use my ehp labs creatine HP Labs please sponsor me you’re like in every one of my videos
And you’re part of my life and you’re part of my games 5 G every day for life like a little bit of Sumer like a splash black pepper bottle cap or two amount of apple cider vinegar and then you’re going to squeeze the lime it’s not going to taste like
Something incredible but it doesn’t taste horrible so let’s let’s give it a try it’s very refreshing like I feel like this is the way to go in the morning before you drink coffee it wakes you up it’s very good for you and you shouldn’t drink coffee right right when
You wake up um cuz then you’ll crash I don’t crash personally but I feel like it’s more effective like the coffee itself if you wait so I’m going to have like a breakfast bagel sandwich I have these everything Bagels I love everything bagels and these ones from
Whole Foods are 240 calories for 9 g of protein not that bad okay it’s a bagel okay and then I got the Moco cream cheese this at Whole Foods you can get to that Safeway and it’s like one of the best vegan like dairies Dairy Brands and
This one’s just the plain one it’s 90 calories 3 g of protein honestly that’s kind of similar to regular cream cheese in terms of the macros so I don’t eat cream cheese for protein but it has 3 G so whatever and then I’m going to mix it
Up with this roasted red pepper hummus to add more like spread you know more volume I’m going to go in with this just egg um 100 calories 6 g of protein it’s made from M beans and before you come at me and you’re like it’s processed girl
If you’re like most things are processed okay and even if you if you eat meat for example and you eat a lot of breakfast meats whatever anything I don’t know too much about meat cuz I’ve never eaten it but that’s definitely processed meat is processed everything is processed yes
Some things more than others but honestly this isn’t processed in a way that it’s going to blow your head up or whatever you’ll be fine I’ll be fine and like a little bit of Tempe to boost the protein so let’s get started cuz I got a
Lot on the work and uh I don’t have time to just be talking all day for me the hardest part about cooking Tempe is not the taste um I’ve kind of figured it out it is hard to cook though if you don’t know how but it’s opening the package it’s very hard to
Open and sometimes I just break the Tempe itself I like it’s not the prettiest thing and it is hard to cook but let me go over some of the Tempe facts with y’all real quick in the whole thing it’s 510 calories and that’s about 51 G protein if you ate the whole block
I’m basically going to eat the whole thing today um it’s just going to be I’m going to use it in everything cuz I don’t want to keep storing it one serving is 3 oz and it’s 190 calories for 19 g of protein that’s great that’s great and also Tempe is a fermented food
Like I said which is good for you in many ways my food scale obviously I’m a bodybuilder I’m trying to be that’s going to be 42 G I want five pieces because I just basically want 100 calories worth let’s see that’s 36 that’s 34 thin slice that’s 48 I’ll take it it’s fine
What I usually do is I put this back in here and then I put it in like a zip lock and I store it in the fridge and you have to eat it like in a few days I’m going to be using it all today so
I’m not too too worried I’m just going to do thin slices of this um so it Cooks fast and then I’m just going to take one of these and I’m going to cook it at the same time on the Skillets I lowy burned the bagel like a little bit of coconut aminos y’all
Already know I’m obsessed with coconut aminos it’s it’s life changing one teaspoon oh work okay spread it around let going to take like a few minutes to cook so let’s let it cook um we’re just going to Do like a little bit on each we got to split it up I already know this is going to taste so good Guys so I’m just working right now that’s why bad bunnies in the background going to the Bad Bunny concert on Friday and I’m having my black coffee I don’t even know if you can hear me but I’m not going to turn the music down I have like four
Coffees three coffees I don’t know when I’m on a cut I love coffee even otherwise so people always ask me shamb do you use my fitness pal no no one asked me that no one really cares but I don’t I never really have maybe it works
I don’t know but I feel like I’ve been in this Rodeo long enough to like remember the calories of a lot of things I like to eat something different every day um I don’t like I I do repeat meals but I like to generally like eat different things my point being is I
Don’t meal prep I write things down so last night I wrote down like what I’m going to make I write down like the ingredients I’m using like the calories of each so basically at the end I also put like the protein and calories for each meal so it makes it simple when I
Have to actually go cook too like have to really calculate then what I’m going to do is I’m going to make this Tempe and black bean chili and have it with like two pieces of bread and to add more protein to the chili like the mixture itself I’m going to blend up the
Tomatoes with some silk and tofu so I’m going to show yall I’m just going to be crumbling this up this right here so these are just some um regular canned black beans so for half2 cup it’s 110 calories and 7 g of protein beans are
Great okay they have a lot of things I guess that are good for you but people are like oh you should eat more beans maybe like less tofu like soy isn’t going to do anything to you dude like soy is good okay like do your research I
Don’t feel like talking about it right now I could go on and on but beans are great as a little bit more of protein but it honestly is a lot more carbs which is fine too but it’s not going to be like your biggest protein protein
Source I wouldn’t say go for the beans first go for the Tempe like Satan and tofu things like that hemp seeds sometimes I don’t know got myself a/2 cup of these black beans I have these crushed tomatoes this is like very low in calories but this is
Just like for 1/4 cup it’s like 15 calories I’m not really going to count that like if I if I don’t have a capped delt because of that that’s okay it’s okay jalapeno pepper okay half a cup which is basically all of this and here this is the silk and
Tofu I use you can buy it kind of like this in a box or you can get it like in regular tofu like in the wet form this is so hard dude come out 137 G of silk and tofu is going in here so I added a little bit of water to it
Because I don’t want the blender to get Smokey so hit it a little bit less pulse than I want it’s not that red but you know what it’s high protein it’s okay it’s okay this is not a traditional recipe going to start off by cooking the Tempe I’m just like literally hand
Crumbling it as I put it into the the pan hit it with some taco seasoning taco seasoning I got from like Whole Foods put it’s kind of cakey thing I like to mention is that I always cook on a nonstick um as a gym rat you got to
Get a nonstick in your life because you don’t have to use that much oil or anything um it’s kind of like a cheat code so I would highly suggest that but again inot of sauce from 365 Whole Foods I’m going to add a little bit of that
And this is not a traditional recipe so y’all please don’t come at me like I’m just making something that I think will taste good and it will so it’s was a good decision like look at that so I’m going to let that cook on like medium heat so we got our black beans
Another thing I want to say is that if you want to see results in the gym it’s what you eat it starts with what you eat okay um if you’re trying to lose weight if you’re trying to build muscle whatever it is even when you’re maintaining you have to eat correctly
And well and I don’t mean like eating boring I don’t think I eat in a boring way and I’m not saying you have to go vegan either I’m not an activist I’m not trying to make anybody go vegan like through force or whatever um I’m simply
Showing what works for me and what I like to do so learn how to cook things that you like that are good for you and your gym Journey will prosper okay now I’m going to add in the actual like base okay then a little bit more of this enchilada
Sauce okay it is getting there doesn’t look like much right now I know but it will soon so this is the bread I’m going to use it’s just some basic sprouted whole grain like I don’t know what else to say but I got it from Whole
Foods and it has 5 g of protein per slice and it’s 90 calories per slice I think 5 G is a good amount for a piece of bread I always try to get at least minimum 4 to 5 G per slice of bread Dave’s Killer Bread is another great
Option so I’m just going to Plate this up or bow it up honestly adding silk and tofu was just something I came up with now cuz I do add silk and tofu to a lot of things like my overnight oats um to my pasta sauce because it just
Adds it it’s pretty flavorless but it adds like a few more grams of protein okay so this is the the yogurt I’m going to be adding like this isn’t the Greek yogurt it’s not the high protein one but it’s going to add like a nice touch of cream
This literally I’m going to put it like it’s going to be like two pieces of cheese it looks so good I need to show you look at her she looks so pretty oh my God I really outdid myself once again so I’m just having this with two pieces
Of bread um yeah that’s pretty much it I just take it dip it eat it you know I’m so excited I’m going to go eat this it’s like almost 4: but I oh look it’s pimple but I still got like a lot of work to do
How did the day go by so fast and I need to drink something cuz I’m like a Bev girl so at the fridge and I’m going to thank my Sunday self for getting me this poppy it’s like 25 calories I think it’s it comes from like so I got this
One right I think it’s from like it has like 4 g of sugar so like I’m not even going to count it in my thing hate me if you want tell me I’m not accurate or whatever but you got to LEL so today I hit gluten hams and I have to dry scirt
Pre before every leg day I get mine from Veg nutrition you you can use my code shambavi for 10% off I started off with hip thrust like some heavy heavy hip thrusts but I couldn’t film my whole workout as you’ll see because my SD card
Got full like I I take I take videos every day anyways I did three sets until failure of these hip thrusts and then I was dead okay I went into some rdl’s and look at that pump already dude I do like really heavy barbell rdl’s and I feel
Like I feel them better than dumbbell rdl’s and I can also load up more wings and of course always want to use straps for this because you will be able to do more and trying to go as slowly as you can on the way down and then yeah I did
Three sets until failure and then I couldn’t film the rest of the workout bye I wrote it down for dinner is going to be protein pasta with crumbled Tempe like the rest of the Tempe and some shitake mushrooms it’s going to slap I’ll show youall I’m going to be using
Some of this green lentil rotini 210 calories for 14 g of protein I’m going to chop chop up just garlic really small and same with the shitake mushrooms and then we’re just going to like sauté that and I hate I hate electric stoves humble the Tempe by hand again got ourselves a
Good dinner cooking okay yeah she’s looking pretty good look at that I’m going to add some spinach to it actually I think that’s enough that’s some Italian seasoning red pepper and some salt oh I think H guys this is going to slap this is so beautiful I’m such a culinary genius
This is what we got oh my God guys it’s smells so good I’m so excited I was going to have Greek yogurt with protein powder but I’ve been craving this Misfits bar all day so I’m going just have this okay I don’t care