Transcription
See, this is what I don't understand. One gram of protein that should not be 10, yeah, that shouldn't be 10 calories. But if there's literally zero fat, zero carbs, like how's that 10 [Music] calories? What's going on?
Mone strength, so I got a question for you. What do you do when you're two weeks out? You are limited on what you have, with being a microwave and an Instant Pot, and you have to stay on your diet with limited—Hey, we're about to find out. Come to the grocery store with [Music] us.
So my go-to vegetables, and we have the uh, we have the uh pressure cooker, is asparagus. I eat asparagus year-round, um, just because I love it and it's one of the healthiest vegetables you can get. Um, and you can eat asparagus raw, that's the thing too, right? So it does it taste better cooked, obviously? But asparagus is something that you can eat raw; it's not going to hurt you. Does it taste better cooked? Yeah, of course. But if you're in a pinch, like literally what I do, just break off the ends, and then you can eat it that way as well. We'll grab two of these. I don't know about you guys, but I like the skinny asparagus; I just think it tastes better than the thicker ones, so I always try to get like the little skinny, shoe-string ones. So two of these in the bag.
Something else that I love that I had with meal one with my egg meal is uh spinach. And the reason why I like spinach is that you can eat a high volume of spinach for like not a lot of calories. Um, we'll grab two of these. If you look at the macros on this uh four serving size, one package—for this whole package, you have 35 calories, 5 g of carbs, 3 g of fiber, 1 g of sugar. So literally, I can eat this whole thing for 35 calories. That's why I don't count my spinach is it calories? Yes, but I'm not going to eat the whole thing in one sitting either. It's probably just like a few handfuls, right? So we're going to get two of these. If you're in a hotel, it's very hard to grab an avocado, peel it, and just—it's a mess. These Holy Guacamole—if you just get like a regular one—if you look at the um ingredients, all it is is mashed avocados and distilled water, so there's really nothing added to this. So this is a hack to where you can just like get a cup, and this is per one mini cup, so you have 10 g of fat in a mini cup. So, hey, you need 10 g of fat in a meal, like just grab a cup. If you don't have a food scale, that's really, really easy, and you don't have to peel an avocado, cuz that can be a pain in the butt.
We do have the pressure cooker, so we can actually cook our meats. I like the actual chicken tenderloins better than the chicken breast, and they're actually a little bit less fat as well. So if you come over here, you look for 4 oz of a chicken breast, you're at 4 g of fat, right? A gram of fat is 9 calories, okay? Where you can save a little bit on fat if you get the chicken breast tenderloins, 4 oz is 5 g of fat, so you're literally saving 3 and 1/12 g of fat eating the exact same thing, but this is just the—the fats trimmed out, right? Now I have 6 oz of chicken breast and 6 oz of 96/4 lean ground beef a few times a day, so that's an easy way to save a few hundred calories. Yeah, so there we go. There—um, let's go ahead and get—even though I think I have some—let's go ahead and get two just to be on the safe side, okay? And plus, I'm going to cook for Dan; I'm going to be a good friend because uh, because he didn't come prepared, cuz he doesn't have a dang show to get ready for last night. He bumped some cream of rice and some Beverly protein off me. So 96/4 lean ground beef, like let's just—so, so fat adds up quick. Fat calories add up quickly, right? So 96/4 lean ground beef, 4 oz cooked is 4 and 1/2 g of fat—not bad at all, right? But here's the thing: when calories are like very crucial right now in how I'm eating, even if you went to something like a 93—okay, so that's three extra percentage points—at 93, you're at 8 g of fat per 4 ounces. And then if you go to a 90, a 90/10 per 4 oz is 11 g of fat. So like you got to think about it—is that like just use basic science, right? Four calories per gram of carb, four calories per gram of protein, 9 calories per gram of fat. So again, during prep, and I like lean beef anyways, like I'll eat this year-round, but if you're somebody like has to watch money, um, maybe just picking shoes like when the calories are low for your competitor, okay, do the 96/4, right? And then the off, maybe have a little bit [Music] fattier.
Another big game changer that you can do as well, and I love fat-free cottage cheese, is a cheap form of protein, and it definitely, I think, tastes good. A lot of times people make this in their protein pancakes, so I make a protein pancake a lot. It's kind of hard when I'm here, but the cottage cheese—if you look here for six servings, so for half a cup you got 6 g of carbs, 12 g of protein, right? And literally zero g of fat. And the thing is is it's $2.67 for this, so if you're on a budget, you need a good source of protein, you can literally buy this for three bucks. And for this whole thing—what, there are six servings? 6 * 12, 6 * 2 is 12, there's 72 g of protein for this whole [Music] thing. Egg whites, Muscle Egg is my sponsor. My last meal today is going to be my egg whites and my creamy, which tastes amazing with some almond butter. But something else that you can do is hard-boiled eggs, right? Package—you don't have to cook these. These are easy, okay? So obviously, if you want the yolk, you eat the whole thing, or you can just like peel off the egg whites. So again, you get six eggs in here, and for six eggs there's 36 g of protein right there, and it's already made for you—super easy. Six bucks for six eggs. I don't—I—I don't—yeah, I grab them. Okay, Dan's going to eat these. Y'all can hate on me, right? But when things get dicey, I always have this in the house—sugar-free Jell-O cup. For one cup, has one gram of protein. So I don't understand. See, this is what I don't understand. One gram of protein that should not be 10, yeah, that shouldn't be 10 calories. But if there's literally zero fats, zero carbs, like how's that 10 calories? If somebody can like explain that to me, whatever. But like a lot of times when things get crazy, instead of cheating and coming off the diet, like a lot of people do, cuz they're too thickheaded, it's like literally I could have four of these for 4 g of protein, and like it fills my stomach so I can go back to sleep. And I don't do this every night, but I'll do it if I have to. I always have these in the house for if that happens. I don't want to cheat; it's not going to do anything to your physique right now. Maybe if you're a week out, you're cutting out artificial flavors and things, whatever. But these are—I must have that I have in the house, and these actually helped me out a lot with my guest posing. Like I'm not really water manipulating—um, all—I'm not taking a water pill; all I'm doing because I'm sticking to my diet and I took a little potassium the last few days to help naturally dry me out, and then I'm going to start like sodium loading this afternoon just to help everything fill out a little bit more, cuz I'm pretty flat. But banana peppers are awesome to put on top of your meals too, and um, for 1 oz is 5 calories, 1 g of carb. But another thing is is that dude, they're loaded with sodium, so for one serving it's 440 mg of sodium, so it's like loaded with salt, right? So we're actually going to split this, and it tastes really good on food, and and you're adding—you're not really adding anything to your food other than taste.
These Ready Rices do have some oils in it, so it's going to add a little bit of fat. So like for this whole bag of rice has 6 g of fat, whereas if you had normal rice, there's no fat in rice. I can't do that right now, but Dan can. What do you want to do? I do one of each, one of each. Okay, cool. Um, these minute Rices aren't bad either; you can throw in the microwave, um, and these are a little bit less—these are 2.5 per cup. Again, I don't want to add anything more than I need to, and I think I have some enough rice, but if we need to, we can always do pressure cook and do this. So for tomorrow we're actually going to get some of the syrup that I put on my uh eggs—um, I'll go with Walden Farms. Some people like, "Oh, you're the devil." Well, sorry, I guess I am, even though I have cross Christian tattoos, I guess I'm—I'm the—the devil for having that. No, but I—it's weird, Walmart doesn't really have uh Walden Farms; usually that's like a Kroger thing or something else, but this isn't bad. So the macros today from the little bit of syrup that I put on were 10 calories per serving; this is 5 calories. Again, I just put a little bit on there just for the taste. Um, so we're going to get some of this on eggs and my spinach egg white omelette with almond butter and a little bit of sugar-free syrup. I know, weird, but again, don't knock until you try it. When we're getting close to shows, I make sure that I'm at least getting two gallons of spring water in a day, um, and then that kind of helps me. And then when I like start cutting back on water show week, I know how much to cut back. So we have a few in the car, but I'm going to grab—I'm going to grab two right now, and that should be able to get me through what I need to get through. On here, we'll just buy old-fashioned oats. Per serving, you got 20, 7 g of carbs, 7 g of fiber, and 2.5 g of fat. Easy for when you're on the road for a quick carbohydrate. Takes you a few minutes to cook. Like I said, you can put protein powder in here, you can put fruit in here; you can have a whole meal literally in like 2 minutes, so that's really handy on the road. Um, right now I'm still having Mio in my water just because I like it. I remember being a kid and like being a diabetic, and they didn't have a lot of low-calorie options that tasted sweet, and I can remember doing like Crystal Light cuz I feel like I was getting something. Um, so I'm still doing Mio right now, a little bit of Mio. Um, I really like the lemonade, but I don't think they have any unless I'm missing it. Um, we will go with the berry—polyr—uh, actually, yeah, we'll go with the berries. We'll get two of these, just a little bit in the water, just gives you—gives you a little something something. So the Scrub Daddy guys—so when you're trying to keep pepperwares clean and all you have is a sink and you're—or hotel—this is good to get all that grime off, so you're not just cooking the next meal on top of the last one on top of the last one, things like that. So we're going to get a Scrub Daddy.
All right, guys, so Tupperware, right? Unless you just want to pack it in your bags, it's not that expensive. Like I think it's just easier to get the Tupperware when you're here; they're a few bucks. And then especially if you're on an airplane, you don't have to like—like smuggle it in, and it's just way easier to get it. It's a few bucks, and then just leave it or toss it. So get some regular, just like Tupperware like this. I think three will be enough, and that way Dan can have one, me and can have one, and then it'll be a little bit easier. One thing really quick, so Dan made a good point. So obviously, I have resources, a few resources at the hotel, like an Instant Pot where I can cook things. What do you do if you can't cook, right? So a thing that you can do is beef jerky. Beef jerky is a little expensive, so like for um 10 oz, you're looking at $11 per 10 oz, but the regular peppered—if you look at the nutrition, you're at—sorry, 1 oz you're at 80 calories, a gram and a half of fat, 8 g of carbs, and 9 g of protein. This is a little bit high; I think you can get a better one. So like typically I tell people, you know, to stick with like a peppered or an original if you don't want to add more calories to it. If you don't really care about adding a few extra calories, a teriyaki is great, but then at the teriyaki for an ounce, you know you're adding a little bit more carbohydrates, but not much. Like honestly, it's 80 calories, a gram and a half of fat, uh 6 g of carbs, and 11 g of protein. So beef jerky is something awesome that you can have for a protein source if you're on the go and you don't really have an Instant Pot. From that, you can cook—an option that you can have as well is deli meat. You don't have to cook deli meat; it's already cooked. You even get like some like a good English muffin, a healthy English muffin, and there could be a good carb source as well, right? Or if you're doing fats, you could have deli meat with whatever—whatever your choice, right? But a lot of times you can't always cook when you're traveling. But yeah, like to me it's worth it just because like I have to right now. This is just my reality on what I have to do. This stuff isn't as—but we're not going to do this stuff; we want to get some of the good stuff. So they usually like the Oscar Mayer like the uh the—the deli stuff's the best. Um, you can get some with like black peppers. What am I looking for here? An oven-roasted turkey breast. So with this oven-roasted turkey breast, 16 oz pack, per every 2 ounces, your 1 g of fat, 2 g of carbs, and 9 g of protein. So literally for this whole pack, um, you have servings per container, eight. 8 * 9 is 72; there are 72 g of protein per this whole pack; there are 8 g of fat, right? And again, it is—well, shoot, $7.33, so it's cheap, it's able, and guess what? You don't have to cook it.
I'm a school teacher by trade, so the whole goal of this video is to give you guys options to when you're traveling that you can make your lifestyle work, and you don't have to use the excuse—well, there's so many people who I coach and that I train who say, "Well, I'm just uh on the road all the time with my job; I can't eat healthy." In today's generation, there's a Walmart on every corner, and that excuse doesn't fly. Do you have to do a little bit of work and put a little bit of work into it to eat healthy? Yeah, but if you do it—I mean, we've literally been here for like 20 minutes; we're going to have enough food to last us for a few days. And you know, like that's—if you want to live this lifestyle, it is doable; you just have to put the time in, and you have to plan a little bit. So the first two things I look at when I land anywhere: the best bodybuilding gyms in the area and the grocery store. After that, then I go ahead and do whatever I got to do. That is my travel haul; this is my grocery list on what we're eating today at two weeks out from the California Pro, at my guest posing at the Illinois State, where it all started. Thanks, guys, and watch the rest of these videos and have a great day. [Music]