Transcription
My realistic full day of eat, episode 2 of the recomposition series. This is the diet that has helped me build muscle and lose fat simultaneously. Over the last 18 weeks, I've been focused on body recomposition. I've dropped a total of 12.4 pounds with this very simple diet.
Since we last spoke two weeks ago, I weighed in at 188.8 pounds and today at 187.6. That's a loss of 1.2 pounds of fat and a rate of 0.6 pounds weekly. Remember our goals in weight loss: it's fat loss and building muscle simultaneously, so this rate of weight loss is more than acceptable. These are my side-by-side comparisons. You let me know in the comments where you see the biggest difference.
My calories are 2,193 calories, which is composed of 240 grams of protein, 180 grams of carbohydrates, and 57 grams of fat. Throughout the last five months, I've been practicing intermittent fasting, where I fast for 16 hours and I eat within an eight-hour window period. So, what I do for breakfast is caffeine. Caffeine is a powerful stimulant, and it can be used to improve physical strength, endurance, and minimizing fatigue. It's classified as entropic because it synthesizes your neurons and provides mental stimulation. It's also been proven to be one of the best weight loss supplements.
Before we jump into meal 1, do me a massive favor for myself, for the effort in the video, and for the YouTube algorithm. Gently tap the like button down below. I'll greatly appreciate it. It helps people find this kind of content, but I'll leave it there. If you're new, subscribe, and let's move on into meal number one. Paste it somewhere, etc. iOS 16. Good morning. So, in the morning, I fast, and I'll try and fast as long as possible. I do a 16-8 intermittent fasting. Through my eight years of training, I've always intermittent fasted. So, in the morning, I only have my caffeine sources. So, I had a black coffee in the morning. Now, I have a pre-workout. In my opinion, the best pre-workout I've ever tried in my life. It has a formula called Penta Caffeine. There's no alanine, so you don't get any jitters, and the concentration and the intensity of my workout is explosive, and I burn a lot more calories throughout the day when I take Pride with no subsequent crash. So, what happens is that the caffeine is slow-releasing, so instead of that crash you get after pre-workout, it's actually sustained energy. So, if you want to pick up anything from EHP Labs, I highly recommend the Pride and all the other stuff that I'll use. Link in the description. Code Diamonds 10 directly supports me, but that's what I'm having. Let's go to the gym.
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Bye.
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So, I like training fasted with the pre-workout, and I like doing cardio fasted. This helps with delaying my eating window. This is how I've done it all my life. It's what works for me. So, if you want to try fasted, give it a go. But I'm shooting between 15 and 20,000 steps a day. If you guys want more specifics in terms of my cardio routine, let me know in the comments down below, but I'll catch you guys at home for meal one. Stop hanging, bro. Do your cardio. I'll talk about this in the cardio video. Let's stop doing this. What it is, you're cheating yourself. Stop paying yourself.
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So, meal one. I try and make my diet as easy as possible. Life is busy, you're probably busy, so I'll show you everything I do. Now, I've lost 15 pounds on this diet. If you do exactly what I do, you will see progress, or at least replicate what I do. You're gonna need a food scale. This is your best friend. You're also going to need all the ingredients. So, what I do is, I make two meals in one, and I'll explain how I make a wrap for lunch, and I have a wrap for dinner. I make it super simple. It fits my macros. So, my macros are, speaking of, 180 grams of carbs, 240 grams of protein, 57 grams of fat. I follow those macros to the T. So, this is how I prepare meal one, which is the wrap. Awesome.
So, I take a food scale, right? I'm gonna put the chicken breast is what, which what I use as my protein source. I'm gonna tear it, and it's gonna be at zero. So, I'm shooting for 550 grams of chicken breast for meal one and meal two, and I'm gonna prepare it all on the air fryer. 544. Perfect. Six grams of 550. I'm happy with that. I'm just gonna separate it slightly so it cooks nicely for me. Going to add the 544 grams into the air fryer.
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I've added no oil. I've not spiced it. 25 minutes. Awesome. So, I'm gonna make myself two wraps, as you saw. They're 80 grams in total, and I'm gonna make another two wraps later, which is those two over there. Now, sauces. This is cream cheese. So, I'm gonna take 35 grams. 34. 36. 35. Perfect. I'm gonna take that, and I'm gonna make one streak down the middle. That's our sauce. I'm gonna take this there. Tear again to get a zero, and then do that once more, and then do the same.
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The chicken that we prepared earlier. So, this is all the chicken we prepared from earlier, and these are gonna go in the two wraps. 550 grams. So, this is what I like to do, and I'm just gonna prepare the chicken for both wraps for two meals, basically. And here we go. Super lazy, but look, it works. Both wraps are made. Now, I'm gonna start with lettuce. Take one entire leaf. 378 grams of cooked chicken breast. I'm just gonna divide them by four, but the true weight, the roll weight, is 550. So, on my Fitness Pal, I'm going to record 550 grams of chicken breast. So, I'm going to take 94 here. So, this is some pink Himalayan salt.
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Now, with the sauces, when I get deeper into the cut, I'll start tracking them, but I stay consistent with how I do it. So, have a look.
My first meal is at 4:48. Truth is that I break, or have my last meal at midnight the previous night, so it's been 16 hours. I'm going to have my first one. So, I normally break my fast at four. This is what the wraps look like now. All the wraps here. I have all the ingredients for the second wrap, and the macros for these two wraps here are 87 grams of protein, 50 grams of carbs, and 15 grams of fat. So, that's the macros of this meal, and it's that easy. I have another of these two wraps, and I'll show you guys the other meals. It doesn't feel right.
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Six hours later.
I've been on calls the entire day, talking with my existing clients and people I'm potentially going to work with. And a bottleneck I find with a lot of people is that they don't know what foods that they should eat based off of their lifestyle. It's a lot of people super busy, and I want to help those type of people. So, if you're a busy professional, you don't know how to be able to balance what you're doing and also see the results you want with your fitness, send me a DM on Instagram, and I'll try and help you out. Send me a DM on Instagram saying "Transformation," right? And my Instagram is showing here, it's doctormike.eth, and we'll get to chatting, and we'll see how I can potentially help you. But I'm going to have my second wrap. Super easy. My wife helped me make it. It was like five minutes, right? And I appreciate it for really helping with this. Now, I'll have this meal, and I'll get you guys at meal number three. Cheers.
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12 o'clock midnight.
I've cooked it till it's perfect consistency. So, that's three minutes in the microwave. I then add some milk to give it a creamier taste.
And now we have chocolate caramel oats, and to me, this is like a dessert. I absolutely look forward to this meal, and that's why it's my last and not my first. So, I'm gonna dig into this. Macros are on the screen.
And this is my final meal. So, I normally have four of these in total. I've had two already. These are my last two, and it's protein ice cream. So, the macros on these are 11 grams of protein, 2 grams of fat, and 4.9 grams of carbs each. I've already had two. These are my last two, and this is my final meal. Midnight for me, that's my last meal. We're now in fasting mode. I'll catch you in the office to sign out.
I hope you enjoyed the video. So, in the comments down below, let me know which one of the meals that you're going to give a go. Again, anyone who is interested in potentially being able to make a transformation, DM me on Instagram, doctormike.eth. I've also left my Instagram link in the description down below, so you can click that, send me a DM with "Transformation" in there, and then I'll get straight back to you. But I'll leave the video here. I'm curious to know if you guys want more of this kind of content. If you do, hit the video the thumbs up, subscribe if you're new, and comment down below to enter into the giveaway. But I'll leave it here. I'll see you guys in the next one. Peace.