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In today’s video I go over a full day of eating to lose fat for summer. High protein and low calorie meals of real foods to get in great shape..
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Full Day of Eating 2,500 Calories | Low Calorie High Protein Diet To Lose Fat
what’s going on everybody Welcome to
today’s YouTube video in the first ever
full day eaing in the new apartment so
pretty excited about that we’ve got a
full day eing for you guys based on the
grocery haul I believe it’ll be maybe
two videos ago or last Monday’s video
cuz I think this will be next Monday’s
video yeah something like that but I
have filmed a grocery haul on exactly
the food we’re going be eating today all
from trer Joe’s just because that’s the
grocery shop of choice down here close
to downtown we are very close to Trader
Joe’s and honestly unless something
Trader Joe’s doesn’t have something then
I’ll go to Kroger but trer Joe’s hous it
we’re just going to get it all from trer
Joe’s Quick breakdown of the breakfast
we’re going be having four eggs right
here we’re also be cooking that in a
little bit of butter this carry gold
pure Irish butter then we’ll be having
some sourdough bread also from Trader go
about two slices there and then we’re
having a bell pepper as well as an
orange that we’ll cut up here in a
second but really quick the only well
okay not the only thing but the one
downside of the apartment is it has
these I don’t even know what you call it
like um let’s just say it’s not a gas
stove so like when you turn it on like
starts to glow and lights up it’s just
like I’m so used to having a gas stove
which is definitely a privilege and I
just didn’t realize how much I’d miss it
the fact that like this thing now get
like starts to heat up but like isn’t as
consistent as the Heat or the gas stove
that I have at home or had at home so
that’s the only downside of having this
um of the new apartment is Katie and I
Bo will miss out on the gas stove that
we used to have or had access to but
without further Ado I’m going to go
ahead whip this up is very basic all
we’re going to be doing is putting our
bread in the toaster we’re going to go
ahead cook some eggs actually to get the
pan out um cook some eggs in a non-stick
pan cook it however you want I like to
do mine about like over mediumish over
medium over easy slight runny yolk but
you can do scrambled eggs you could do
um poached eggs you can do really the
eggs however you want them and then
we’ll be cutting up our bell pepper so
I’m going to do all this stuff off
camera real quick and I’ll show you guys
the final product go over all the macros
as well oh and one thing I’m kind of
giving myself a little bit of a buffer
on this kind of like the cut so far so
at the absolute maximum we’ll be at 2
200 calories at the minimum probably
2,000 because I can be a little more
aggressive now since I’m still coming
off my bulk which I ended I mean like
what five or 6 days ago I’m still very
full I’m still very satiated even though
my weight is going down and my calories
are lower so if I feel like I can push
myself a little bit more and go to 2,000
calories I might do that but the only
thing is I have to hit 170 g of protein
no matter what so yeah I’ll take you
guys through the day we’ll whip up meal
number one and just like that breakfast
is served pretty straightforward simple
meal it does take some cooking I know
sometimes people are just going to rush
grab a protein shake piece of fruit get
out the door but I just love eggs and
toast so much I’m willing to I mean let
spend 5 minutes to make some eggs that
kind of thing but we got our bell pepper
and orange cut up over here and we have
our four eggs and our two pieces of
toast So within the trader Jo’s loaf
it’s like a loaf so there’s some really
big pieces in the middle and smaller
pieces on the end when that happens I
try to pair a small piece with a really
big piece so as you guys can see right
here big piece over here small piece
over here each one still has two eggs
but I just kind of do that to balance
things out because the calories aren’t
going to be exactly perfect unless you
guys want to break out the food scale to
weigh out your bread but to me right now
at that this phase I don’t think that’s
worth it and even on prep I’d be like
maybe on prep in the last like 8 weeks I
would maybe do it but otherwise I don’t
think I’d stress it too much but this
meal comes out to be 624 calories that
also includes 7 G of butter not shown
here that the eggs were cooked in it’s
67 G of carbs 26 G of fat and 34 g of
protein that is meal number one good
balance of healthy fats protein as well
as some carbs and then this is going to
be yeah just the first meal of the day I
do plan to work out at some point but
I’ll probably actually experiment with
the hotel not the hotel I think just
said Hotel the apartment gym cuz I’ve
never been there I have a pretty light
or I would say lower volume back day
it’s only three exercises so I might go
down there and try out some of the new
equipment and see like hey is it um
occasionally a good thing that I have a
apartment gym where I can get a quick
workout in rather than have a drive 15
20 minutes to the gym I previously go to
so we’ll kind of test that out today
I’ll take you guys along for the ride
but that probably won’t be till later in
the afternoon I’ll probably have this a
small snack and just do a bunch of work
cuz I got a lot of computer work to do
over there today without further Ado
that is meal number one I’ll see you
guys at the next meal SL snack or
whatever it is it’s time for a second
meal of the day we went out and actually
ran some errands as well as did some
computer work so productive mornings so
far but a lot of kind of like not like
miscellaneous stuff but like not it like
it’s been productive but it’s a lot of
stuff like oh I got to drive here I got
to do this I’m doing laundry like it’s
all that kind of stuff just to just live
life and keep going and doing things
that kind of thing but we’ve got our
almond milk right here we make a quick
protein shake as well as having two
bananas so here once again we got pretty
much a large banana a smaller banana so
I’m going to call it two medium bananas
just like the toast in the morning we’re
going to do one scoop of transparent
labs this is their mint chocolate it is
I wouldn’t say it’s my top it probably
doesn’t break my top five flavors but I
have it it’s already open so we’re just
going to go ahead and use it just to get
rid of it so it doesn’t just stay bad
cuz I do have some unopened chocolate
and um dark chocolate in there as well
we’re going to go ahead add in our
almond milk just about a cup
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worth I think it’s about what 8 oz or so
yeah a little over 8 oz so about a cup
there then we’ll go ahead and add in our
scoop of protein also Co Perez saves you
10% on all transpant lavis products also
do still have supplements they actually
I if you guys can see this up here um
all my supplements are like up in this
cabinet so yeah we’re stocked up and of
course it’s like really high storage so
I need a step St to get to it uh but
luckily we can keep some it down low and
then as I need more stuff I’ll dive into
that yeah a little bit over one scoop or
one heaping scoop whatever you want to
call it and on the map grows for this
meal I’ll read that off real quick since
obviously the full day of eating that’s
what you guys are here for let’s see so
our um one cup of almond milk our one
scoop of protein and then two bananas is
going to be 360 calories it is 57 G of
carbs only 3 G of fat and then 32 g of
protein this is also the pre-workout
meal so I’m going to go and have this
I’m probably going to do a little bit
more editing work finish up the laundry
and then head down to the apartment gym
so pretty curious still to see what that
looks like and if we have hopefully no
one else there so we can film and I can
talk to you guys as we do the workout if
not if someone’s there I might just go
ahead and just film The Workout maybe
throw quick edit over it like I said
it’s l four or three back movements and
maybe some calves and I might walk a
little bit too but without further Ado
that is the second meal of the day
pre-workout meal I’ll see you guys at
meal number three or actually at the
workout and then meal number
three okay real quick we’re going to go
through the apartment gym just because
the guy just left but when I came down
here three people were in here I guess
it is kind of like around lunchtime so
maybe people are running down here to
get a quick workout in but uh
essentially we’ll start over here hope
you guys can still hear me but we’ve got
some treadmills lined up along the wall
got some elliptical rower some bikes I
believe one pelaton a couple stationary
bikes we’ve got a um TRX kind of machine
so I guess this is kind of a pullup bar
TRX stuff weighted dumbbells Cubbies or
not dumbbells weighted balls we got a
like yoga room or stretching room we got
some equipment over here so some pretty
basic stuff uh dip machine hyp extension
um like basically cable machine this guy
funny enough too do not fall for this
trick no matter what position you use
you will not be training your back it is
not you cannot train your back doing
push-ups so trust me I you can’t do back
don’t believe this bull crap uh we got
some uh easy bar curls um some cable
machines cable flies I’m actually doing
this pull down machine right here you
can see the little tripod set up to film
that then we’ve got uh Smith machine
this kind of like I don’t even know what
this is It’s like a kind of crazy cable
concoction so um they’ve got Smith
machine there uh I don’t really know
what this one is it just has a bunch of
loops on it then it’s got a step block
and then a regular cable machine right
there and then we’ve got a pullup bar
adjustable benches as well as some
plates barbell um kettle bells dumbbells
Unfortunately they only go up to 75 so
I’ve been using mostly cables for my
back day cuz typically I do go a little
bit heavier than that another adjustable
dumbbell
and that is pretty much the uh apartment
gym it is definitely enough for my
current back day it’s enough for arms uh
it’s enough probably get a chest day
done it would probably have to be mostly
like barbell work because the dumbbells
aren’t super heavy or I just go very
slow control to increase the rep range
but overall pretty solid if I’m ever in
a rush or time crunch don’t want to
drive to the gym or it’s like I don’t
know a snowstorm something like that I
can come down here get a pretty solid
workout in but yeah it’s middle of the
workout so you guys will have probably
or I’ll go ahead and put the uh workout
edit after this clip but yeah we’re
going to go ahead get the rest of this
workout done maybe do a quick little
physique check cuz they I feel like they
have maybe decent lighting down here um
with just kind of like the overhead
lighting right there it is yellow so
it’s not like a white light that’s like
ideal but maybe we’ll do a quick
physique check if we have time and uh
still if no one’s in here because I
don’t want to get kicked out my first
week here like some guy was filming his
shirt off like he shouldn’t have gym
privileges cuz that would be the worst
case scenario so we don’t want to do
that but I’m finish up this workout and
then I’ll check with you guys afterwards
[Music]
[Music]
[Applause]
[Music]
you know that in the
[Music]
way there’s nothing in this
you’re about to give it up
[Music]
it up
[Music]
as you guys see we’re back at the
apartment unfortunately right as I
finished filming like The Little Gym
tour two more people walked in so I
didn’t really want to film them or have
them in the background cuz it is a
pretty small gym and also didn’t want to
take my shirt off and get a progress
photos or anything like that so
unfortunately we have to wait on those
but today is more a full day of eating
anyways so I think that’s okay if I do
like a vlog or something I’ll make sure
to go to Crunch or just somewhere where
I can just film and not really feel bad
about it or feel like I’m in people’s
ways cuz I feel like the apartment gym
is pretty personal it’s a little bit
close it’s like someone’s like home gym
essentially or a shared home gym so I
feel bad ver a commercial space where
I’m willing to film just want to kind
stay out of people’s ways that kind of
thing um oh perfect yeah I was like why
did I open the fridge we have our
post-workout meal so we’ve got a bunch
of ground beef we’ve got um a pound
cooked up already cuz when I make ground
beef I’ll cook two to three pounds at a
time don’t make meal prep any harder on
yourself than it already is so here we
have a pound of ground beef I’m going be
warming up half of that and then having
half of it later
as well as a rusted potato so let me go
ahead I need Brak out the scale I
haven’t brought out the food scale in a
minute there we go got the food scale
here cuz we need about 300 G of russed
potato let’s see how much this one is
oops let’s go ahead zero that unit
grams 400 okay so I’ll to go ahead and
make changes but what I’ll do I’ll go
ahead cook up the whole rest of potato
but I’ll only probably eat half of it
about 200 g now and I’ll go ahead and
put the 200 g for the other um with the
other amount of ground beef so basically
have the exact same meal twice with
different fruits and vegetables but I’ll
go ahead whip that up to um but I’m
going to have half a pound of ground
beef half of rusted potato about 200 g
and we’re also going to have some
carrots as well as an Apple for our
micronutrients and that’s going to be
lunch oh also we’re going to take some
of our really really expensive raw
cheese and shave it on top of the
potatoes and ground beef once they’re
cooked up but um yeah I’ll definely
track this I don’t think it’s going to
be very significant cuz it’s just like
little bits of like shredded cheese on
top but I’ll go ahead throw in the
macros for you guys just so you know
it’s time for that second or sorry not
second meal third meal of the day and
then let’s see my dad actually just text
me and asked if I could play golf later
shoot I hope so we’ll see we’ll see I
got get some work done but so second
meal or sorry once again third meal
today we have half2 pound of ground beef
we have half our potatoes and we have
parmesan cheese grated on on top I’m
going to call that I mean once again it
is just shavings like I couldn’t even
tell a difference from the block of
cheese to the shavings so it’s probably
not a ton then we also have our other
half pound of ground beef and our other
half potatoes 200 g over here for dinner
later and as I mentioned we’re going to
have an apple as well as some carrots
150 gram of carrots actually need to
break out that food scale again cuz I
haven’t been measuring vegetables
honestly right now and then one honey
crisp apple the only Apple you should
ever get and this meal comes out to be
let’s see here
My Fitness Pal and then all righty so
this meal comes out to be 778 calories
I’m going to call it 55 G of cheese
which is about 0.5 of 1 in Cube so I
still don’t think that’s quite
overestimation but we’ll roll with it
anyways and then the beef is also 9010 I
didn’t think I mention that earlier the
beef is 9010 and then it’s 79 G of carbs
27 G of fat and 57 g of protein that is
the post-workout meal meal number three
and as I mentioned meal number four is
going to be very very similar it’s going
to be the other half pound of ground
beef the rest of the potatoes a little
bit more cheese on top of that and then
I’ll normally have probably just
blueberries or some sort of other fruit
um maybe some veggies probably just
fruit honestly and then potentially
another orange or banana or something
like that but I’ll show you guys that me
when we have it for now that is meal
number three I need to do some computer
work hopefully I’m able to go golfing
I’ll see you guys at meal number four
and as you can see we went golfing it is
now a lot later it’s officially dark out
played a little bit more golf than I
expected but always a good thing uh
going to play golf my dad I met up with
some of his friends played a few holes
with them but for the most part it’s
just my dad and I and I actually kind of
surprised myself I thought I was going
to be atrocious I haven’t played golf
like proper golf in probably like five
or six months I did top golf with Katie
down in in Houston but haven’t played
ever since like last summer so it’s been
a really long time I thought I was just
going to absolutely suck but I wasn’t
that bad so I’m actually pretty happy
about that um also we’re going to go
ahead have our final meal since I didn’t
eat anything we’re going to have our
other um half pound of ground beef
another rusted potato and some
blueberries I’ll probably measure out
maybe like 200 gram or so oh and we need
the cheese but real quick also the polo
I’m wearing I mean this thing is sick
let me see if I can throw this around
for you guys we got this nice full
mirror now from KD so the full fit
actually funny enough besides the Hat
obviously but this shirt is Barbell
Apparel it is their performance Polo um
this happens to be their
compound design so as you can see here
hopefully that’ll like zoom in you guys
can see it’s like little barbells it has
like curls has kettle bells it has
dumbbells flexing arms but from far away
it just looks like a cool design like
kind of like a coral like color like a
little bit pink a little bit of blue but
then you zoom in you’re like oh yeah
like I work out yes I do uh fits really
nice obviously snug on the arms if you
got some nice arms right there and then
there anything dress pant is also great
I wear it out to date nights also wear
it when I golf slim fitting looks really
nice so yeah love that but back to what
you guys are here for obviously the food
let me go ahead and show you guys read
off the final macers cuz I’m going to
eat this shower and go to bed so I’m
going to go ahead uh throw this in the
microwave real quick but let me read off
the macers for you guys wrap things up
so I can finish up this video and just
go straight to bed so the other 8 oz or
half a pound of ground beef plus the
other 200 g of rusted potato let me
actually go ahead and add that in excuse
me there we go 20 100 G of blueberries
that’s I’m going to estimate but
actually weigh that out and then our
other kind of like half of 1 in block of
Parmesan cheese which I do think is
still an overestimate but we’re going to
roll with it comes out to be
727 calories for meal number four 66 G
of carbs 27 G of fat and then 57 g of
protein and also typically I do like to
have this meal quite a bit before I go
to bed because I noce personally I sleep
better when I don’t have a full stomach
I know some people like it feels good to
go about with a full stomach but a lot
of times I noce I wake up and I feel
like it’s because I’m my body’s
digesting food but when I don’t eat
right before I go to bed I give myself
at least like 2 hours before I go to bed
I feel like I sleep better and that’s
from personal experience this is
something that you have to try out on
your own I’m not saying you can’t eat at
after a certain time like once again I’m
eating at you can literally see it’s
8:55 you probably can’t see this but
it’s 8:55 p.m. I normally don’t eat now
I normally eat at 700 and then go to bed
at 9 and have 2 hours for my body to
digest but sometimes you got to get the
calories in and that’s just what it is
but the final macros for the day are
2,490 calories 268 G of carbs 83 G of
fat and 18 g of protein so right on
track with our 200 calories which it
puts me in a deficit plus let me see I
think I got like let me double check
yeah I got like if you guys can see that
maybe 16 a little over 16,000 steps
today obviously a lot of that coming
from walking around playing golf so get
outside get some movement in that’s
going to help with my calorie deficit as
well and then we got 180 g of protein so
good there all healthy foods as you guys
saw pretty much all single ingredient
very healthy foods which right now I’m
kind of cool with I don’t really have
any Cravings coming from a big bulk
obviously I might have some Cravings
later on I’ll definitely start to
incorporate those into some full days of
eating I’ll keep you guys posted on that
we’re going to do a this this is like a
full day of eating but I’m also have a
vlog series or kind of like a series of
my actual summer shred so I’ll probably
film maybe a full day of just like a day
in the life of training sometime maybe
over this weekend or maybe next week
something like that so stay tuned for
these Summers shred series and some more
full days of eating recipes but we’re
going low calorie going fat loss that’s
a theme for the next I say big chunk of
the YouTube videos it’s always going to
be low calorie high protein fat loss and
then just my journey to get shredded
again for the summer otherwise I’ll wrap
things up here thank you very much for
tuning in make sure to like comment
subscribe if you haven’t already I’ll
see you guys in the next one peace
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sh