What I Eat In A Day | My Intermittent Fasting Routine

People, we are here! It is 2024 and this is the first vlog. It is the morning time. We are doing a full day of eating and training, and I'm really going to show absolutely everything— supplements, my routine, the workout, just a whole lot. All right, it is morning time. It is just getting bright. That is not the daylight. That is, that is what I'm using half the time. We're about to head off to the gym, and so today I'm actually going to be fasting. I'm not eating before the gym. I'll go into the the benefits behind that and why I do that during the workout. I'll do a little voiceover. Either way, we're gonna run through everything. So for my breakfast this morning, we are literally just gonna have a black coffee. It's embarrassing, my caffeine intake. It's gonna be 3 shots, triple espresso. That's just how it is, right? And then a lot of water and electrolytes too, just to give me a lot of energy in the morning. And I find when I'm really hydrated, really caffeinated, electrolytes as well for bonus points, I actually feel fine, not hungry, and very strong as well. So this is gonna be my breakfast right here. I've broken everything down from morning, midday, pre-workout, and what I take in the evening. So we're gonna go through this really quickly. None of this is necessary at all. Training, nutrition, sleep, that's 95% of it, okay? But people are always interested in this. It's a bit of fun to talk about. So in the morning, we have the Greens Mix, which I'm about to have now. Coffee, not sure if that's a supplement, but I'm just showing you guys everything today. Fish oil caps as well. Also, what I don't have here is vitamin D. When I'm in Ireland, there's not much sunlight, that's what I take as well. Electrolytes, you could say these are like intra-workout. Personally, I find more of a benefit taking them in the morning when you wake up. Greens mix as well. I would just call this nutritional insurance if there's ever days where I'm kind of slacking on my veggie intake, or if I'm traveling, they're very handy. I like to drink this little potion here as well. Down here we have some vitamin C. I find these are just good to prevent getting the flu and just feel overall a little bit better. So some interesting ones here. This is from a tropic, helps you focus a little bit. The product is called Focus. It has ginseng, rhodiola, lion's mane, ashwagandha, and ginkgo biloba. Sounds like a strange sexual fetish. This is also a very interesting supplement. It's illegal in some places, like you can't get it in Ireland, but then in America you can buy it over the counter. But I'm pretty sure anywhere in the EU you can order this. And this is a fat loss supplement. It's actually a legit fat burner. I hate the word fat burner, but this is actually proven to work. The only thing is you have to take it on an empty stomach. It is also good if you do fasted cardio when you take this. That's the only time fast cardio isn't BS. If you're not taking this, fast cardio has no benefit. Read into your own mind, it's pretty interesting, right? So I do notice a big benefit with this. I take it when I'm trying to lose fat. So I took that when I was prepping. I'm taking it now as we're going to Dubai in 10 days and I wanna look shred on the beach. Intra-workout, middle of the day, of course we have Ghost Legend. Just the goat pre-workout. Ghost size creatine product. Creatine, most proven supplement you can get. And there's also a lot of good stuff in there. This, like beta-alanine for example. Probably like the most slept-on Ghost product in my opinion. Then we've Ghost Pump. I will also add that to my pre-workout shake, or if I'm training in the evenings, I won't take this because there's crazy amounts of caffeine in it, and I'll just take that. This Ghost Whey is part of my life at this stage. Ninja Creamy Protein Oats post-workout shake. Have this around the clock. Cereal milk, it's like their version of vanilla, very safe flavor. I'm a terrible sleeper. As soon as I get to bed, I'm staring at the ceiling, my thoughts are racing. I kind of have to do a lot to fall asleep. So the main thing is your sleep hygiene. Minimal screen time in the evening. I turn off all notifications. I try to not work and try to unwind, dim the lights, and just relax a little bit. Stuff like this does help. So this is a sleep product from Arctis. It's the only product I've seen with all these ingredients in the one product. So melatonin, CBD, magnesium, L-theanine, ashwagandha, vitamin B complex. And then in this one, we got CBD, melatonin, lavender, and chamomile. So, and then this is just pure CBD here as well. So I find that it kind of just— I take it and then 15 minutes later my eyes start shutting. So really cool product there as well. And I'll put all the discount codes for everything in the description box. But that is it. So we are about to double fist these bad boys and then head off to the gym. All right guys, let's hit this fasted push workout and go over my IF protocol. First of all, when I'm cutting, I skip breakfast or fast, as some would say, about 3 or 4 times a week. On days where I wake up feeling extra hungry, or if I have a big session like legs, I will have something very small about 2 hours before training. In terms of training fasted, first of all, I simply enjoy it. I feel really sharp, light, agile, lean, less groggy, bloated, and just switched on. You can also feel the pre-workout more if taken on an empty stomach. On top of that, what you eat in the entire day is always number one. So when I push my first meal back to midday, it simply doesn't feel like I'm in a deficit as I get to eat much larger meals. This is also a big advantage if you wanna bank some calories for dinner and maintain some sort of a social life. I mainly do this for lifestyle, personal preference, and adherence reasons. As for performance, people have it in their head that they need to have their magical pre-workout meal, and this is mostly just placebo. If you have a big dinner at 8:00 PM, the night before, do you think all those calories, all that energy just evaporates overnight while you're lying in bed? No, it doesn't work like that. If you train early like I do, you're gonna be more than fine. It's like, buddy, you're moving a barbell a couple inches for an hour. You're not running a marathon. This isn't as taxing as you might think it is, especially from an endurance standpoint. If you really want to maximize muscle gain, it is a good idea to have servings of protein regularly throughout the day. But the main thing once again is really just your total daily protein intake. Personally, I've tried both and haven't noticed a difference. So the point and information I want to get across here is figure out how much calories and macros you should be consuming per day and do some trial and error to see how it suits you best to distribute your meals throughout the day. But I do recommend you give fasted training a shot and see if it is for you. Some of the best sessions I've ever had have been fasted. Alright, so workout done. When I'm cutting down, to be honest, I try to keep it as consistent, try to do it as possible. I try to do at least 3 low-intensity steady-state cardio sessions per week. So usually I'll put on an incline and I'll go for about half an hour. Usually burns around 300 calories. And you know, this adds up over the course of the week. But I want to stress that of course it's going to come down to your diet, okay? That's going to be the main thing that's going to put you in that deficit and help you lose fat. Kind of reasons I do this are more so go for mental clarity and the health benefits and also productivity as well. I'll do like 30 minutes of calls and emails while I'm on this while I listen to a podcast. That's just a nice way to finish the session. So we're gonna head home now. As you're watching this, I'll be 32 years old. I remember when I was 22 or 21, all the 30-year-olds would say to me, oh, wait till you hit your 30s. Oh, that's when it really goes downhill. Haven't noticed a single difference. Stay on top of your shit, work even harder, still feel the same. All right, so we are breaking today's fast with a little bit of fruit. In the IO, you get like free fruit. And honestly, me and Linda, we pay for our membership with bananas. Like, it's probably the most expensive gym in Marbella. So, you know, we just pay for it, we make up for it with bananas and apples. So this is going to be meal 1, and then we're actually going to go for lunch. So realistically, it's going to take us 10 minutes to drive there, and we're like 30, 20 minutes to order food. So So I don't go absolutely insane, I'm just gonna have a light little snack to hold me over, and then we're gonna go for like a nice big salad. So I'm excited. So I just want to talk quickly about aging and getting out of shape and your metabolism. And so it's a common myth that your metabolism decreases as you get older, as if there's some clock inside you, or you turn 30 and you burn 500 less calories a day. This is not the case. So it's actually about lifestyle, okay? And where this myth comes from is as we get older, we tend to lose muscle mass. As we get older, we tend to move less, we're less active. So suit your lifestyle. So if you do things like keep lifting weights, keep a high protein intake, keep those gains, keep building muscle or at least maintaining it, keep an active, healthy lifestyle, as you get older, you will not notice a difference in how much calories you can consume or how much calories you burn. It is all to do with lifestyle. There is not a little metabolism in us that just breaks as you get older. It's to do with your lifestyle. So I plan on maintaining this lifestyle. It's like my number one priority. I think it's health and fitness, more important than anything else. I plan on maintaining this lifestyle into my 50s, 60s, maybe even 70s. So just a little bit of a knowledge bomb for you today. People love to make excuses. They love to say, "Oh, I'm getting older, my metabolism's slowed down." It's not the case. It's your lifestyle. Let's see if I can keep a straight face. This looks like a fiery one. That was a hot one. That was a hot one. Love it. Gonna have this as a little starter, and we both ordered the superfood salad with extra chicken and some feta. It's my birthday, I'm gonna ball out, we're gonna have feta. And this is actually one of our favorite salads in all of Marbella. What a healthy thing to say. The name of the place is Gym Junkie. As the name suggests, it's a very like prep, bodybuilder-friendly place. When I was actually competing, prepping for a show last summer, this is the only place that we went out to eat. This is the only place because they weigh everything out and I just get like sweet potatoes and chicken. Same again this year. You excited? So, soup, fruit salad incoming. It's what we love. Yeah, it's what we love. It was like the best part of last year. All right guys, so meal 1, very nutrient-dense, very filling, nice big bowl. So today we've had an apple and this. And what time is it? It is 11 AM. So usually I'll push my first meal, first proper meal, until about 12 or 1 or 11. You know, it doesn't have to be that strict. Just if I find if I have meal 1 at like 8 AM I just feel a little bit under pressure in terms of my total daily calorie intake that day, and I just have to have smaller meals. I'm not into that. So 11 AM is a good time for me to have a meal. One looks delicious. Let's dig in. All right, so next little thing I'm having is one of these Crunch Bars, 20 grams of protein. How much calories are we talking here? I'm gonna have this as a little dessert. I would estimate the salad to be maybe 600, 700 calories. I'll tally it up, put it on the screen. That's going to hold me over for a few hours at least. Latest obsession is the Ninja Creami. The last month or so I've been having one of these every single day, and like, it blows my mind. I don't understand the technology. This is not a sponsored video. I wish it was. It's an ice cream machine. You literally put two ingredients as the base. So we have goat's whey and protein milk. That's literally it. And then you can add whatever toppings you want, maybe some sprinkles, peanut butter, whatever it may be. You just put it in this machine like that, and like, you can see that's rock solid frozen. Freeze it for about like 12 before. And that's it, you press it on and it goes for about 2 minutes. It's pretty loud, it's the only thing. 2 minutes and then I'll show you guys the end result. It's absolutely crazy, I do not understand it. This is the end result. It literally just looks and tastes exactly like ice cream, and there's like around 50 grams of protein in it. Makes cutting a lot easier if you get to eat ice cream every single day. So this is gonna be the next meal, about 2 PM, and I'm very excited Mmm, cereal milk flavor. Wild. Alright guys, so dinner time is gonna be classic steak and sweet potatoes. God bless the sweet potato. So we've got some passion meat, so I'm probably gonna like, you know, put that in the pan, and then I'm gonna chop these up into fries, and I'm gonna put them in the air fryer for quite a while. These take a good bit, and you want them really kind of like soft and well done. So chop these up now and start putting it all together. Perfect sweet potato fry. So we're gonna put these in the air fryer, a little bit of olive oil on them, some cayenne pepper, perhaps some garlic as well. Let's see how it goes. So we are making a big, big dinner. We have a lot of steaks. They're not all for me. Linda follows pretty much the same diet as me, just kind of removes a meal. So she eats less calories because I'm bigger. Then look how those sweet potato fries came out. They look absolutely crazy. That's like a restaurant steak, sweet potato fries. And then in the air fryer, we have some Brussels sprouts. Such a good green to have in your diet. Very nutrient dense, a lot of fiber, and very filling as well. That's dinner. I'll show you when it's done. All right, boys and girls, this is extremely nutrient dense. Pretty much a perfect meal. Tastes amazing. It's giving Christmas dinner vibes. Going to dig into this now. This is probably like the main meal of the day. Perfect timing. Finishing the day with a big birthday fruit salad. That is the definition of getting old. We celebrate with some Netflix and a fruit salad. So this is kind of mainly to hit my carb intake. It's going to leave us at 2,300 calories for the day, which is like the perfect amount for me to cut down. Maintenance is 3,000. I can get lean on 2,500, But if I want to make like nice progress in 10 days, it's like 2,200, 2,300 mark. Then if we want to step on stage, it's 2,000. So there, levels of Rob Lipsett's body composition. This is raspberries, oranges from outside the tree. Now that is a big flex, is being able to go out to your back garden and pick an orange. Grapes and just a little bit of Stracciatella high protein, low fat yogurt, just to kind of add a bit of texture and flavor to it. So it's going to hit our carb intake. I think it's going to bring me to like 210 protein and 50 grams fat for the day. But we are going to stick with this diet for the next 10 days and then we're going to be in Dubai. Already got some epic podcasts lined up. Probably know a lot of the people that I'm podcasting with and also a lot of YouTube videos as well. I'm actually setting up a company in Dubai that I will talk more about in maybe the next video or maybe when I'm there. And so I'm going to be there. I have to be there for a minimum 2 weeks. I'm probably going to stay there for the full month. So first trip of 2024. Let's look and feel amazing for it. And I'll see you guys in the next video. Keep it real. Peace. Happy birthday. Happy birthday! Mm, woo! Crazy!