Full Day Of Eating To Get Lean | #TheFullJourney Ep.3

Hey guys, today we are going to do a Full Day of Eating!

Welcome at this video. Today we are going to show you everything that we eat on a regular day.

It is 9:45 in the morning. I’m currently standing in the kitchen to prepare my meals for today.

I’m going to prepare 2 meals that I will take with me today towards our working spot.

I’ll start with the first meal which is my breakfast consisting out of: quark, nuts, muesli and 2 slices of bread.

In regards to supplements I always take glucosamine which is good for your healthy joints and tendons.

Around 12:00 O’clock I will eat my first meal. So that will be in about 2 hours from now.

Meal 1: Ready!

So I just prepared the first meal, now I’m going to prepare the second one.

I normally eat the second meal around 4 O’clock before or after my workout (depending on each day).

This is a warm meal consisting out of rice and veggies.

I already cooked and prepared this meal yesterday. In total 4 meals consisting out of 2300 grams.

So per meal it will be 575 grams. So the only thing that I now have to do is to put 575 grams from this big box, into this smaller box and I’m ready for today!

So what’s exactly in the meal? It contains: whole grain rice, kidney beans, corn, wok vegetables, tomatoes, peppers and vegetarian meat.

So really healthy meal. To add some flavor I add pasta sauce.

Well, meal 1 and meal 2 are done!

One last thing: Energy drink and I’m ready to go!

Alright, so I just finished preparing my meals for today. This only took me 10 minutes.

My tip of today is that I recommend you to also prepare your meals in advance…

this will save you a lot of time! For example when you prepare pasta or rice you need to make 4 meals at once and put it in a big box like I did.

Now it only will take you 5 minutes and if you cook every day again it will take you like 30 minutes everyday!

Now I can just bring it with my and eat whenever I’m hungry

I’m heading to our working spot at the university, but first we will switch over to Yannick…

because today we will show you everything from me and from Yannick!

Good morning everyone. It is 8 in the morning today I show you everything that I eat aswell…

because your diet is very important next to calisthenics training.

I already had a coffee, that’s a standard morning habit for me.

I’m going to cook my meals for today now and I’m going to make pasta!

I’m using: Whole-grain pasta, Brocoli, Mushrooms, vegetarian meatbals and Pesto.

I’m preparing it right now because I will be gone for the rest of the day.

I just finished my pre workout meal and I wrote all ingredients down…

… I will add them in an App called: MyFitnessPall, but first I’m going to make my breakfast for today.

For breakfast I eat Quark, Fruit and Oats. I’m also going to bring this meal with me because I like to eat around 11 or 12PM.

Why am I doing this?

Because, with this method I have a smaller time-frame to eat my meals so I can eat bigger meals each time.

Now I’m all set. I got the Pasta, the oats and the quark!

Alright guys, we just arrived at the university. We have all our meals on the table right here.

This is my area right here haha, and this is from Yannick.

So this is our working spot for today. Time to produce some content for you guys!

And of course… a coffee to start off the day.

Alright guys, it is almost 1PM right now. Time for our first meal (breakfast).

It contains 500 grams of quark and 85 grams of Muesli

For the Muesli I’m using the basic variant without added sugars.

I see a lot of people eating muesli with added sugar (Cruesli) or even with chocolate in it. That’s not really healthy anymore…

… so always choose basic muesli or oats without added sugar or extra flavors.

These oats contains healthy carbohydrates (complex carbs) which are best for your energy system.

So this is my meal. Let’s see what Yannick is eating…

Alright so my breakfast is almost the same as Michaels breakfast.

Instead of banana I added red fruit and I also added protein powder. I don’t know if Michael did that too?

No, not right now, but I actually forgot about it!

I promised you to show how the App Myfitnesspall works…

…. So this is how the app looks like. It’s really easy to use.

You can just scan your product and the app will recognize the product.

You can do this for almost any product in store. With this method you can track your calories and your macronutrients very easily.

So you exactly now how much fat, carbs and proteins you eat throughout the day, which is very important of course!

Especially as a calisthenics athlete, you don’t want to have too much body fat so you have to watch your food.

I personally eat a little bit more than my “maintenance”. This is the amount of calories that you need consume to stay on the same weight.

I eat a little bit more so I still put on lean muscle mass but don’t increase too much in my weight.

I’m currently at 2.500 calories. Michael eats a little more, right?

Yes I’m at 2800 calories right now.

This is different for everyone. You can check your maintenance online with a calculator. You need to fill in your weights, length, daily activities etc.

So this was my breakfast. We will continue working for a bit and later on we are going to hit the gym!

I have important thing to mention. You can see 2 bottles of water right here and that is for a reason…

… it is important to drink enough water throughout the day. An average person needs 2 liters of water per day…

… but an athlete needs more because you burn more energy, thus your body needs more water.

So we try to drink 3 or 4 liters water a day.

So how are we doing this?

I use a gallon and I know that it contains 1.8 liters. So my goal is to drink at least 2 bottles of these each day. 1 before the training and 1 after the training.

So if you struggle to get enough water in your system. Just try out this method and it might helps you out!

Alright guys, we just finished working. We both worked on the website and I also send out a newsletter for the first time.

I worked on a new page on our website where we will show all our past and upcoming events like workshops, battles, barjams etc.

Now it’s time to workout. We only had our breakfast until now (2PM). We are going to drink an energy drink to get some caffeine in!

What’s on the plan today? Today it’s time for a core workout!

It’s now time for the post workout meal (5PM). Rice, corn, beans etc…

Yo! As you can see I am now at home. That’s because we worked a little bit too long. So I didn’t had enough time to do my workout.

Michael did another workout so he had enough time…

…but I still haven’t eat my warm meal so that is what I’m going to do right now. It’s about 5PM now….

…so that’s 2 hours left before dinner.

This is my pasta meal that I showed you this morning.

Check at the end of the video for all macronutrients of this meal

I’m going to eat now and I’ll see you at the next meal during dinner.

We are now having dinner together with our family. Today’s dish is broccoli, potatoes and a tenderloin.

Today we just eat what our parents made. It’s a pretty easy meal to track because they are all separate ingredients.

I personally eat a more potatoes because I want to be high in carbohydrates to raise my energy level.

Hey guys, we just finished dinner and before that I worked out so it’s time for a shower now.

What I mostly do before shower is a little physique check to make sure I’m still making the gains, right!

With this video we also want to share the message that getting a lean / good physique really depends on your nutrition intake. I believe it’s more important than your actual workouts.

For example I see a lot of people in the gym that try bodyweight exercises e.g. the backlever…,

but I see them carry on just too much bodyfat which is not really efficient because it makes the exercise a lot harder…

… so instead of trying so hard at the gym, it would be more effective to lose some weight first and then the skill will come ;)

So let’s have a look how I’m currently doing with my physique…

This is my current physique. At this moment I weigh 74 kilograms in the morning.

One thing that you might notice is that I don’t have a huge chest. That’s because I do Calisthenics and I don’t really focus on the chest with calisthenics…

… not saying that you can’t get a big chest with calisthenics, but if that’s your goal it’s better to do the bench press for example.

I personally don’t really care about it because it’s not my goal. I focus more on learning skills…

… and getting strong shoulder because they are much more important with calisthenics…

… think about handstand push ups, the backlever or a frontlever that requires a lot shoulder strength.

So for me it’s not a problem. If you still want to get a better chest you can also do weighted push ups or use the benchpress, like I said.

I actually forgot to tell about the best spot to do a physique update…

… that’s always in front of the mirror in your bathroom right, haha!?

As you can see the lightning is a lot better right here than in my room…

… you can see more muscle definition, like in the chest, the triceps and the shoulders.

So by doing this, you can make a better photo while your body looks completely different in another room with other lightning and angles…

… but still It is nice for your self-esteem right? so just flex in front of the mirror guys, haha!

Now it’s really time for a shower!

Okay, I just got home from dinner at my parents place…

.. they also cooked broccoli, the same thing I had in the afternoon, but that doesn’t really matter, it is healthy anyway!

I’m going to workout in about a few minutes. To get some extra energy I will drink this energy drink, of course without any sugars.

One tip guys: when drinking soda, always drink the zero sugar variant. This keeps you more lean!

Alright, I’m going to prepare my workout and I’ll catch you in the gym!

I just got home from my core workout. Right now I’m going to drink a protein shake with a banana.

Right now I don’t exactly now how much calories I have consumed today…

…so after my protein shake I’m going to fill in everything in the Fitnesspall app to see how many calories I have left today

I didn’t eat a lot today, so I think I can consume quite a lot!

Alright guys I just finished my protein shake. I also filled everything into the app. I’ll show it to you…

As you can see I still have 450 calories left.

Let’s see how many macronutrients I have left…

For carbs I still need 107 grams and for fats I need 12 grams.

So I’m going to eat bread with apple syrup, because this contains lots of carbs and little fats.

The fun part of this video is that Michael also shows his diet and I honestly don’t know what he is going to eat, but one thing that I do know is…

… he asked me to do a little physique update, so let’s do it then!

I just finished my core session. Maybe you can see a little pump in my abs…

So I currently eat 2500 calories which is perfect for me to keep the same weight I currently at. Why?

I’m trying to get better at my frontlever, so it would be dumb if I’m going to increase in mass, if I do that I’ll make it harder for myself!

Alright guys. I’m hungry now so I’m going to eat my bread with apple syrup.

At the end of the video I will show you all the calories, carbs, proteins and fats that I consumed today…

… Michael will probably do that to, he also tracked everything…

Hey guys, I just came out of the shower. I’m now in my room. I’m going to work on the Dutch website…

… because at this moment we only have an English website, but the Dutch website is coming soon!

It is now 11:45 PM, that means it is time for my last meal.

Before the last meal I always check my the app Myfitnesspall to see how many calories I have left over.

I’ll will make a screenshot and put it in the screen right now, so you can watch along with me.

So I only ate around 2.000 calories today. Really low…

… but yesterday I ate over 3600 calories, way too much because I try to eat 2800 calories at the moment….

… so yesterday I ate 800 calories to much, so normally I would not eat anything anymore right now so it will be equal again…

… but I see that I only had 120 grams of protein and I want to get at least 140 grams each day…

… so I’m going to make a protein shake right now and that will be all for today!

… so this is the method how I track my food. I do this everyday during the week and during the weekend I don’t track my food.

By using this method I just know exactly how much I eat and how my body will respond if I’m going to eat more or less.

This is really helpful for example when I want to lose weight when I’m going to train for a particular skill (e.g. the planche).

Right now I’m going to make the protein shake and show you how it’s done!

I’m sitting on the couch right now, I just finished my protein shake…

I’m about to watch a serie before bed “The Bodyguard” I’m at episode 4 right now.

So, that’s it for today. I will put everything on the end screen that we eat today to give you a clear idea on all the macronutrients.

We hope that you find this video helpful or interesting, if you do so…

… please put your thumbs up 😊..

… and also make sure to subscribe to our channel for more video’s

… because there are coming a lot more video’s of The Full Journey Serie!

In the last video I saw someone commenting to do a leg video. So that’s what we will do in the next video!

So make sure to check that one out as well and we will catch you in the next video.

Peace out guys!