Transcription
Not even comparable. This is so much better than, like, this is dream bread. This is on 40 calories. Yeah, I know. You'll eat it.
Coach Craig, and today I'm gonna share what I eat in a day in the offseason just to maintain my current physique. So, what I do is I don't actually track calories. I don't track macros. I just eat. Okay? So I eat a lot of low-calorie dense foods. I eat foods that taste good, that are really filling, and that allows me to just eat. Okay? I don't have to think about it all the time. So unless you're actively trying to diet, you don't need to always count calories. By just eating low-calorie dense foods, you're going to be able to lose weight.
So, meal one, I start with. I had my coffee. I had a hard day. I cracked. I smashed it the first time, and it wasn't a good start to my day, but it's gonna get a lot better 'cause I'm about to eat my favorite blueberry French toast. So, as you can see, it's prepped in advance. You don't need to freakin' cook every single morning and complain that you don't have time. Okay? So you just grab your French toast. You can see they're not the same size. Some are small, some are big, and you just grab it, throw it on the plate, shove it in the microwave, and there. How hard was that meal prep?
I also have some fruit that's already been cut, which obviously saves time. I didn't cut it. I don't know how to actually do this. You might know how. I do not. And of course, I'm going to be using Miss Butterworth's because it's only got 20 calories in a quarter of a cup. That's a lot. I'll probably use a half a cup because I love my syrup. You don't need to use this. You can, of course, use Walden Farms or any other low-calorie syrup. A lot of people make the stupid, idiotic mistake of using regular syrup. You're gonna have more calories in the syrup than you had in your freakin' French toast, especially if you drizzle it on. Or even worse, you're using hazelnut chocolate sauce. What is wrong with you? You can't eat that stuff. There's too many calories. What are you, six? It's a kid's dessert. And kitchen, meaning this anyway. Why are you feeding your kids junk? It's a chocolate bar. Why is spreading melted chocolate on a French toast? It tastes good enough as is, doesn't it? Look good? Oh, it's got blue studded. It tastes amazing. Trust me, this is gonna fill me up, and it's made with regular ass bread. And no, that's not a name brand. It's just white bread. You can have Ezekiel, you can have whole wheat. You don't need to. There's no rules. Eat the bread that you want. It's not gonna make a big difference. Eat what tastes good. Enjoy your breakfast. Don't skip breakfast. People that skip breakfast, you end up getting hungry later in the day. Ghrelin increases, punches you in the freaking face, it makes you starving. She end up binging all night. Yeah, right. Those crazy cravings at night, snacking on chips and stuff. That's what happens if you eat early in the day and spread out your meals and not just fast all the time. You will be less hungry and be able to maintain your weight much more easily. So trust me, if you're watching this video and you're not as lean as you want to be, stop skipping breakfast. Make it taste good, and then spread out your meals so that at the nighttime, you don't eat too many snacks and don't eat a bunch of junk like chips. Eat the popcorn.
So, basically, what I do, I throw this stuff on, and then I shove as much syrup as I want all over this thing, and then I just eat. So simple. It is so good. I often, I eat this three times yesterday, depending on the day. I don't have a set diet. Every day is something different. I have about 20 foods that I like the most, and I eat the ones I want from that 20. My cookbook has over a hundred recipes. A hundred. You don't need to like a hundred. If you only like ten or twenty, that's plenty. You pick the ones you like and you eat them till you're full, so you're not starving all the time. You eat the ones that taste good. You might not like. Although some people think my Apple Goop tastes like Apple poo. I love it, but if you don't, don't eat that one. Eat something else.
So, yeah, I'm having a long day. It's one of those days. I've already broken my coffee, and I'm spilling freaking rice. Yeah. I, I don't know. I didn't even know we owned rice. Apparently, Ali got some rice and maybe she makes it. I don't know. You guys know I don't eat much rice. But that's the kind of day I'm having. I can't hold anything. But that rice was upside down. It was upside down, and I didn't know that it had a lid like that. So I just picked it up, and of course, the whole thing spilled out. It's only 10:00 in the morning, and I have to go to the house in 45 minutes to do another walkthrough. It's not gonna go good. I'm bringing the camera 'cause anything that's not good, I'm filming. I don't trust builders. I don't. So we're gonna see how that goes. But it's one of those days, and I got a lot of work to do, and I don't have time for this kind of crap.
Okay, it's 11 o'clock, and I go to go to the new house because I gotta go and walk through the inspection. I'm sure it's not gonna be done properly, whatever. But I'm time. So just grab in one of my roommates for protein bars. This sucker, 220 calories. Oh, 23 grams of protein. But I'm not counting the macros. You just, it's a snack. It's a snack. Okay? I'm allowed snacks. It's an optional snack. Sometimes in the morning, I have an optional snack. Sometimes there's popcorn. Alright, today's a busy day. Just so you grab it and you go. Yeah, I'm making time to make this video, but it's been, it's just two minutes. And so that's my second thing that I'm eating today. So I'll call it meal two, but it's not really a meal, it's a snack. So I've eaten the one meal, the French toast, which was freaking delicious, and this, and then the builder, and then we'll see what I eat at my next meal.
Okay, completely done. A hundred percent perfect finish. Right? Move it. Oh, but it's not. Does this look painted to you? Oh, sure. It's one coat. You're telling me that's the best you could do? Really? Is that clean? It's dust everywhere. Look at this. Does that look clean? Oh, yeah, great. Door. Yeah. Oh, it's all finished. Look at that. Yeah. Okay. Yeah. Perfect. Amazing. Builder of the year. Oh, yes. Terrific. Wait, I don't get it. This is so discouraging. Like, I don't want to be here. I have too much friggin' work. How is this done? It's not done. Like, finish the job. Pretend it's your own house. Pretend you're moving in, then give it to the person to look at. If somebody hired me to do this, I expect their best work. I expect them to do the best that they could do. Friggin' paint harder than last time. Rick, I'm not even a parent. I can paint better than that. Okay, the closing date was November 17th. It's May 22nd. So it's not like I'm like, oh, if they're only a couple days late. It's six months and a couple days late. I mean, why is it taking so long? Why can't it just be done? Don't get it. This beautiful $30,000, maybe it was a beautiful $20,000 series. This is glass. Like that glass, guys. You see that? It's a foot and a half too high. But they said, oh, it didn't have the part to lower it. It's a twist. You twist it and it gets lower. Oh, we didn't crack it. Well, then don't put it up. Leave it in the box and we send it. Give us a new one. Doesn't that make sense? These little scratches and dents. I bet if you wouldn't have, like, a bear thing and show shove tools all over it and scrape her around, he actually covered it. Might protect from things like that, you know? It could potentially protect damage. If I was handing in an $11,000 countertop, I would be really careful. I put a covering like maybe some. And this is clean. This is 100% clean. Like the last thing we came. Of course, they said, yep, we cleaned everything. So if that's clean, why is it full of like dusty greatness? If I heard it a cleaning company and they came in and they left like this, it'd be like, hey, I'm a hardy again or hire somebody else to do another cleaning because it's not clean. It's not like the house was bought on sale.
So it's meal two. So, so far, I've had the French toast, and you saw the fruit. I had the protein bar. It's 2 o'clock now. So that gives me, it's six and a half hours since breakfast. Meal two.
Okay, it's gonna be wraps. The wraps. I'm using the, my favorite is to fight on 100 calorie wraps. Josef's, which you've seen before, 120 calories, which actually have 160 calories because they lie about how much it weighs. Say per half of a wrap, 32 grams. So times two, quick math, and that's 64, and it is not 64. It is 73. So you can see it's got more calories and this is. It weighs more. And this is the one that's, you can see it's been broken. It's a little bit messy. And so it's a little bit. And I've weighed several of them, and they always vary. So this one's probably only an extra 10 or 20 calories, but it's not always accurate. And it's probably about 20 calories extra. So let's go with a quarter. But regardless, be careful. You can't just trust what labels say. So important. You need a base layer. Okay? So we're gonna base layer. And the reason for that is there's gonna be a lot of sauces. Now, this is the vegetables portion. Okay? So I have some ground turkey. Ground turkey. And I just put some, sprinkle it on the top of these wraps. Now, I'm not on a diet. I'm not weighing this out. I don't know how much I'm putting. I don't really care. I just put a little bit. No, that's it. Does that look like a lot? You don't need five pounds of freaking meat. It's not important. You don't need that much. Now I'm gonna put some of these things. These are Eve's veggie pepperonis. There's 45 calories and seven grams of protein. So not bad. Just throwing a little bit of stuff in there, just for the fun of it, just for some flavor. And then we throw on some of these deliciousness vegetables. You can put anything you want, obviously. Oh, and by the way, Michael has these recipes. Tons of wraps. I think there's 13 different kinds. So you can eat like this. Baby, are you singing?
[Music]
You're loud. You're not supposed to be quiet. When are we ever quiet? Am I ever quiet? When do I want to be quiet in a video? Well, that was when I was doing some in front of the computer. This is me eating food here. That's correct. All right, I'm okay. I'm a big mustard guy. So I'm gonna show him the mustard. Mustard all the time. Some of the sauce. So you see with the base layer of lettuce, it's not gonna go through. Always have backup. I got so much stuff in here. They're gonna kill. And 35 calorie, three cheese dressing.
Alright, so next step, I have to microwave this for a minute. I microwave it for a minute because I don't want the spinach part to like disintegrate. So I cook it first, and then I take it out, then I add the spinach, and then I microwave or. So I put about a half a serving of vegetables. There's about 50 calories worth of vegetables. If you just put spinach, it's gonna be a lot. So you don't need to just put. They can put anything you want. There's no rules. It's gonna be under 700 calories, somewhere 600 to 700, depending on how much sauce. I don't know exactly, but that's it. This is going to be a lot of food. Just think of it. It's 600, let's say 650 calories. You see how big this wrap is? Look at this thing. And we add some spinach. And so you should barely be able to shut it when you're done. It's way smaller than I normally make. See how much room there is here? So trust me, this stuff can stretch. Look at this. You can stretch it way over, and it doesn't rip. It doesn't rip. This one. If you try to do it, and I'm not gonna do it too much, I said I wanted to rip. If you strap it over, you have to be careful. You eat it like this. So that's my wrap. Okay? So you eat it. Sighs. I'm not gonna eat it 'cause it's just gonna make a mess. But anyway, that's meal two. And I had one snack. And stay tuned for more.
Alright, it's 4 o'clock, and I'm getting a bit sleepy. You guys get sluggish. So I'm making a coffee and have some popcorn. Another. I'll be racing my bike on Swift later today. Today's my day off from weights. I'm only lifted weights three times a week, well, three or four, and every other day. So today is a bike race day. I'm not lifting weights, but I'm tired. I've been working on plans all day. I'm starting to feel. So I'm gonna make coffee. Here's my coffee. Chocolate syrup. Two sugar things. Fake sugar. Cancer-causing. Just kidding. No cancer. Some mocha. My favorite mocha of the Walden Farms. And this was the discovery of the month for me. This is Joya milk. And it's available at Superstore, but probably half of you don't know what that is or I can't get it. But anyway, it's 0% fat milk. It's got 16 grams of protein per cup. It's only got 110 calories. So it's high protein milk. Okay? Extremely high. It's about double the protein of normal. It's got one gram of fiber and ten grams of carbs. So I'm just gonna crank that up. I love it. Put lots in it. And then I got my trusty toothbrush here, electric toothbrush. So check this out. So what it does, it gives it a bit of broth. When I moved to my new house, I have a coffee maker. Let's just say I have to get this coffee maker. It cost $6,300 for a coffee maker, and it doesn't come with the person that makes the coffee for you. It's actually $6,300. Ali wanted it that badly. I'm like, this is $100. I don't know what the difference is, but apparently it's good. I could have had somebody from Starbucks deliver me coffee every morning for $6,000. So I better make the best coffee ever because they're not gonna be happy. Also, sometimes I add cocoa. I'll put cocoa on it. And if I want it to be more like hot chocolate, I'll cocoa. I'm not in a hot chocolate mood right now. Just morally. We want coffee. But that's the plan. And of course, Gerty wants snacks. Gerty loves a snack. Loves a snack. Me, Gerty, are actually having a popcorn eating challenge where you see who can eat a bag of popcorn faster. Ali thinks Gertie can eat popcorn faster than me. I don't believe it to be true. Although she did get into the cat litter and ate about five pounds of it. So that's pretty impressive. That was yesterday. Five pounds of cat litter. That thingy. I don't think I could eat five pounds of cabbage. And so we have our coffee, and we have our popcorn snack. And together, this is about 250 calories. That's it. It's gonna wake me up. I'm gonna keep going, and then I'm gonna have the pre-workout, and I'm gonna go and race on Swift bike.
Okay, so it's 9:00. So it's 9:30, and I finished a bike race about an hour and 20 minutes ago, and my appetite's finally back a little bit. I showered up. And so it was a 50 kilometer bike race, and it took an hour and 15 minutes, roughly. Average speed was around 40. I burned 1,100 calories during this. The average watts I was watching was 255 or something. Times 3.6. Doesn't matter your body weight. It's how much power you're actually putting out. It's hard to freakin' eat when you're going that hard. Like, it kills your appetite. So those of you who are like, oh, I'm so hungry all the time, try to encart it harder than last time. Like, harder. And eventually, you'll get to the point where you're going really freaking hard. Today's race wasn't as hard as usual, but it's further than usual. So I'm like, tired from that. So this is my shake after. This has been done for like, I don't know, five minutes. I've been sitting. It's thick. So on my cookbook, I have, I don't know, 15 recipes for free shakes. This is mind-blowing, ridiculous, amazing. I have to rise chocolate peanut butter cup protein powder. You don't have to use that one. It's just the best tasting one. You use anything. So I haven't pre-prepped. So I've got that in here, and I've got PB2 in it. And I put one and a half servings of fruit. There's strawberries and bananas. It's all. It says exactly what serving fruit. It's all done for you. I'm not gonna. I don't have time. It's a freaking him. But what I eat in a day. So I'm gonna eat this. It's just over 400 calories. 400 calories. I burned off 1100. But I literally need to eat three of these to be in a surplus. I can't eat three. So even if I tried, I would lose weight. I burn up 1100. If I ate three, I'd be at 12. Guess what? I'm still burning calories right now. I'm talking, I'm moving, I showered. So I'm in a deficit for sure.
Now, I didn't film this, but before the race, I had one French toast, whatever. And a time before you knew it, I was doing a video on Devin Bernardo, whatever. So I didn't have time. I had one French toast, and I had BCAA EA from Rhys. And I drank two friggin' liters as well. About two liters, two water bottles full during the race. I weighed myself after the bike race, and I was 195. So there. That tells you how much I weigh. So let's think. What did I eat today? I had a bunch of French toast and fruit for breakfast. Then a protein bar. Homemade score protein bar. Then I had the three wraps before the bike race that I did earlier. I had one bag of popcorn, Smart Pop popcorn, of course. And I had one French toast. I then. So I'm eating my freaking anabolic shake here. I'm gonna finish this. I'm gonna do a bit more work, and then I'm gonna have one more meal before bed, probably popcorn and form of protein. Decided yet? We'll see. I eat by what I feel like eating. I don't get up in the morning and say, oh, I have to eat exactly this. I go by my hunger. I'm not contest prep diet. Remember, this is offseason. What I eat to maintain my gains. My main gain eating routine. I'm eating right. And it's all because I've got over 20 years experience in learning and knowing what to eat to keep me full and satisfied. If you do get the cookbook, I suggest you try as many recipes as you like, maybe fifty, maybe a hundred. Pick the ten or 20 that you like and eat those often. Eat those when you like. Still eat your normal diet. Don't get rid of what you love. No, you don't have to only eat from that. You can still eat something normal. Maybe you eat a hamburger from McDonald's once a day. That's okay. The other three meals a day, maybe the other four, you from the cookbook. It's fine. You don't have to always follow it. You can eat what you want. It's an addition to your diet. It's a way to change how you eat, the way you look at food. Whatever you're eating now, if you're not as lean as you want, if you're suffering, it's because you don't know how to eat. You don't know how to make the correct choices. It's easier than you think. It really is easier than you think. The problem is we were raised. That's right. We were raised by our parents incorrectly. Most people were not taught to eat for satiation. They were just eat what tastes good. Doesn't matter. It's healthy. Just eat hot dog, whatever. It doesn't matter. Let's go to Dairy Queen. Let's go to me go. Yeah, okay. Let's just eat. Let's celebrate your birthday. Let's eat as much cake as we can. Let's shove it down our faces. Oh, you're one year old today. Shove this birthday cake down your face, even though you don't even know what a birthday is yet. Let's have you blowing out a candle, even though you have no clue what one-year-old means. You don't know what two years old means. How many of you remember Christmas at age one or your birthday one, two, or three? Not many. But yet, we forced the kids to eat birthday cake, get that sugar rush in there at a young age so that you crave it when you're older. Anyway, that's enough reading. I'm gonna eat this, finish it off, and I can eat a bit later when my appetite comes back because the calorie deficit is real. And when you do this much cardio, very easy. That's right. Easy to lose weight. It's easy. Your body wants to be leaner. It wants to be fit.
Nearly 11 o'clock. So this is the last meal of the day for me. I was watching Ali with her grilled cheese type sandwiches or cheese sandwiches. I'm like, man, I'm craving some of that. So I got my light butter here, and I hardly put any 'cause butter has a lot of calories. So I'm putting light butter. This is regular ass bread. Regular white bread. But I also have one. This is like high-protein bread. This is dream bread. Okay? So obviously, depending on where you live, you may or may not find this exact style of bread. But everyone that's regular aspirin. So everyone can make grilled cheese, depending on what you have available. You can obviously choose what's best for you. These are just Kraft fat-free cheese slices. A lot of you have different cheese slice brands. It doesn't matter. Pick whatever you got available. Four grams of protein in 25 calories in that. So what I do is I double it up. So we put two slices on each one. So these have about 150, 160 calories, 140. But it's more dense. Protein bread, basically. More calorie dense than regular bread. So protein bread is good. Yes, but you don't need it. You can add protein to what you're eating. So it's not like you have to have it. A lot of people are panicking about bread and how it's so bad for you. But like, seriously, it's very comparable to rice. And a lot of you are eating rice in your diet. So why not? So I'm just gonna cook it like this. I have it on for low setting, let it brown, flip it over, and then I always eat it with ketchup. And those of you tracking calories, I added up in my head. I'm around 2600. This is about 400. So that will put me in about 3,000. So today it's gonna be a low-cal day. 3,000 calories. I did 1100 of calories on cardio. So it's a big deficit. This is a cut day. So this is like dieting for me. So if I eat this exact meal or this diet every day, did that same bike ride, I would get shredded on this. This is low calories. You're thinking, well, how you lose weight on 3,000 calories? I burn off 1100 on the bike. So that's really like eating 1,900. So imagine a 200-pound guy eating 1,900 calories a day with this much muscle. That's a deficit. If it's not, you have problems. Okay? So tomorrow, because I'm eating so little today, I'll probably end up eating a lot more. Okay? So one day you might be low-calorie, 90. The next, you might eat the same amount of calories every day, but some days you burn off more than others. In the run of a day, week, month, year, that's what decides if you gain or lose weight. So don't be like, every meal needs to be exactly this many calories. If I eat 2500, I got to divide that by five, five meals a day, 500. No. You might need 2000 one day. You might eat 3000 the next. 2500 the next. It averages out to 2500 a day. Some days you're in a surplus, some days you're in a deficit. It doesn't matter. It all works out in the end. It's the end result that matters. So if you have a ten-week diet, so long as you average out to be in a deficit over the 10 weeks, that's okay. Don't worry if you had a bad day. A bad day when three, you ate 2,000 calories too much. Well, that kind of sucks. It might take you four days to get back off on those 2,000 calories. The problem is if you give up and then you give it and you have 2,000, you're like, oh, and then the next day you're a thousand over, and the next day or two thousand, and then before you know it, we're in gained 20 pounds. But if you eat over the limit one day and you get back on the wagon, you eat properly, eventually it'll all balance out. You'll be all right.
So I just added three little tomatoes 'cause I just, I'm hungry enough to eat that. Gert ster wants a tomato. Oh, yeah. I like this neck. This is the protein bread. I'm not compare what which one is better. No, no. Not even comparable. This is so much better than, like, this is dream bread. This is on 40 calories. Yeah, I know. You'll eat it. 14 grams of protein. This only has like 5 grams of protein. So obviously, that's the better choice. This is a bit bigger and it tastes way better and it's bigger, more filling. So really, we eat enough protein. We do. It's not like, oh my god, I need 500 grams of protein. I, well, over 200 grams of protein. We don't even really try. So enjoy. I need to eat the dream bread protein. No, I don't. But if you want to get high protein bread, that's great. Okay? If you eat high protein bread, you don't really need the protein in it. But there's cheese slices in here. So I'm getting my protein. Anything Greg do SATCOM for coaching. Greg Doucette, IFBB Pro. Flip it up to videos over here. Make sure you buy my flipping cookbook as long as you want. If you don't want to, just watch the video and copy it. But if you really want the best choices, go get the cookbook. You know you're gonna benefit from it. And until next time, I am out. You still think Gert can eat more than me? For sure, right? Get, get.