Our Diet To Get LEAN For Calisthenics

good morning everyone run it by conical

fear from Calais and expand me in this

video we're going to show you what we

eat on a daily basis because we want to

show you the importance of a good well

structured diet especially when you're

doing calisthenics it's super important

that you be very clean and that you want

to be as light as possible so you can

perform every exercises as fast as

possible but that's what we're going to

show you today so stay tuned for the

video

[Applause]

[Music]

alright guys so it's Saturday and today

we're going to show you every single

mule that we're going to eat and so we

will count the calories and also the

macronutrients of every single meal so

we can give you guys an idea on how much

we eat on a daily basis so like we said

before it's very important with

calisthenics to be as light as possible

but you don't want to have like a 5

kilogram actual body fat will be much

harder to perform exercises so imagine

you're 80 kilograms with 5 kilograms

extra body fat will be much harder

beforehand also offer a package but

because it's all accelerate that you

have to carry on I'm very hungry at this

moment so let's get this started

ok guys so for breakfast we always have

different meals so I first show you what

I eat and then after that deli will show

you what he eats in the morning hey guys

so for the first meal for breakfast I

always eat there with what is ground

Brenta it's oats but like really fine

oats and the ingredients that I use are

milk bananas and some raisins I always

use that 15 grams of whey protein as

well

[Music]

okay that's the first meal that's my

breakfast it doesn't really look

delicious but it's very good very

healthy for me it's just the perfect way

to start off the day all right so like a

brother said we both have a different

breakfast so what I eat is just oats

look print a bit more like grain oats

some pork mixed nuts and also milk and

really

[Music]

so what time is it so it's 9:00 in the

morning first meal about 9:00 in the

morning second meal about 12:00 or 1:00

p.m. for how long have you been eating

this meal I think almost three four

years but I changed it was about time I

really changed I used a different

protein or originally I've had it some

mixed nuts well last year one when I was

calling I want to cut down my my shoes

so I didn't put banana anymore

but now I'm not reading anymore so but

it kind of became a habit to not use

banana so that's why I don't use it

anymore all right guys so it's 12

o'clock right now we about to do a

workout you're gonna do animal flow it's

a type of sport a bodyweight sport we

never did it before but so I'm gonna try

that out for now we do not have lunch

we're gonna have four slice of all we

grant each person on the first two slice

we're gonna put some banana and the

other two were gonna put some Jam like

jam this one has a lot less sugar than

the regular one has so that's not better

because you don't want to eat too much

sugars we're gonna first toast this

bread so it's little bit more crunchy in

the meantime our toughest banana

[Laughter]

[Music]

alright so 2nd day of the day for slice

of bread - with banana do it light yeah

let's go after a tweak consistent

training to eight weeks training let me

do a denote week in which we do lots of

mobility flexibility work and we're

gonna look for new exercises and

therefore we're gonna do animal throw as

well

today or tomorrow or tomorrow we're

gonna make a new routine and for the

next eight weeks and we might gonna

implement some of these exercise what we

can do right now oh wait and it's also

part of the diet we also drink a monster

almost every day or like half a monster

but it does zero calorie so it doesn't

really affect our diet does about many

sugars or anything so yeah basically is

just a feeling that works for us right

yeah just a sweet drink very addictive

stuff okay guys so we just got back from

the animal float training it's now about

four o'clock always around this time we

always eat our first warm you so we'd

like to eat to warm is pervasive this

was going to be the first one the mostly

we eat rice or pasta around 4 or 5

o'clock mostly is before our training

because mostly we try it before dinner

but right now we are in the deal of

weight and we just followed a random

animal throw course which was about 2

o'clock so let's get into this view

today's time for pasta it's actually a

vegan Festa we like to eat as less meat

as possible so the ingredients that I'm

gonna use our whole wheat pasta next one

is broccoli normally we eat a raw

broccoli like fresh work of broccoli but

it was not available it was out of stock

in the shop so now we choose for the

frozen broccoli also we're gonna use

mushrooms also some some vegetarian

meatballs give the meals or extra flavor

we also add pesto but those are the

ingredients that I'm going to use so

let's make this meal

[Music]

okay so the Mules ready to finish it off

let's add some pesto give it a little

bit more flavor but with this you want

to be really carefully because this

contains lots of fats so with this we're

going to use the scale again

many people see beste as a really

healthy meal but mostly we often see

people eat pasta while adding a lots of

pasture for example and also the same

goes for cheese a lot of people add

cheese on a pasta but that's exactly the

same then you're gonna like go for my

really healthy meal to a fat meal and

that's just exactly what you don't want

so therefore we using the skill and

measuring everything out okay guys so

the pass that's ready so let's enjoy

this meal we also we don't live together

right so we make different meals this

typically I knew that he makes a lot I'm

more a fan of rice so the next meal we

will make the rice and I'm gonna prepare

that one yes I'm the pastor man he's a

rice man okay guys so we just finished

eating that felt really good if you

really want to track your diet very

carefully you can use the app which is

called my fitness ball we only use this

everywhere we're really trying to lose

body fat so at this moment we're not

using it but we're gonna show you how we

do this when we're trying to lose body

fat so what you're gonna do you're gonna

get the ceilings of all the ingredients

that we have it right here on the table

so what you want to do you want to open

this app which is called my fitness ball

as you can see right here and then you

just go to Plus that's food lunch okay

then you're gonna use the barcode which

is on the top right of the screen and

then you can just go and scan the code

on the package

and then you just can scan everything

that you want

[Music]

okay so now we have the full mule so and

you can also see the macronutrients of

this meal so you can see the proteins

the carbohydrate so those are the fats

also here you can see that the total

amount of the calories which is 607 okay

so as you can see you can just put

everything what you just have eaten

right into the app all the ingredients

and then you can just look it up and see

all the macronutrients and that is what

you can do and that we also personally

do where we try to use body fat then

we're gonna track every single meal but

for now we just did it for only this

meal that was for this meal and we'll

see you at the next meal which is dinner

[Music]

alright guys so really back in the

kitchen it's not be I'm already a little

late for dinner but we did some online

coaching as you might know Michael just

finished two pilots online coaching with

a fan Martin we just received the review

of my time it's a video and we just

watch it you really get to brief you and

we will upload it very soon on our

website also the only coach you will

officially be released on our website

within two weeks I think that's our goal

so keep an eye on that and it's 9:00

p.m. already I'm hungry so that's good

all right show me let me going to need a

scarf boobity boobity boo boo boo booty

I didn't know where they came from

probably from South Africa because it's

a South African new but it's a funny

thing it's very delicious so I can't

complain this box contains rice with

raisins also have some sauce we have

some herbs this really is what we need

for this is apple vegetarian meat and

green beans so we all have to be mix

this up together and you get a nice view

so let's start

[Applause]

[Music]

[Applause]

[Music]

alright so in the meantime we're going

to make a protein shake

normally we drink this after workout but

because this week we're having a denote

week we do not really have a routine so

we're going to take this protein shake

right now

sweet Thanks

right guys so to go booth you ready we

are hungry so let's eat

all right so we have two rice with

raisins and we have to go boogie on top

you can mix this all together or you can

just leave it apart just what you want

[Music]

[Music]

okay guys so it's 12:30 midnight right

now it's time for little a sweet drink

as you can see it's zero calories so we

always drink night drinks for example

Coke Zero or in this case iced tea zero

and to finish this day off we're gonna

eat some pork this is actually like

yogurt it's a little bit thicker than

yogurt and it also contains more protein

and we always finish the day with some

quark okay guys so let's eat this if you

haven't seen it yet we actually did a

quark challenge in the last video so if

you want to see in how many seconds we

ate one kilo grams of quark

head over to our latest video and check

out in how many seconds me or Yannick

ate one kilograms of quark okay guys

it's time to end this video we just

finished our latest wheels of work meal

to get the less proteins of today so

this is a perfect example what we eat on

a daily basis like we said before we

always try to eat as clean and also as

speaking or vegetarian as possible

although we do eat a lot of diary

products make sure that we don't eat any

meat or we also try to avoid cheese

because cheese contains lots of fats

excess well we actually never eat eggs

alright guys so we ate five

today this was for us a perfect day of

clean teeth

of course we do not always eat illegally

we also have cheat days in fact Sunday's

very neat like pizza at war yes

cookies we have so today was during the

week so from Monday until Friday and

then also on Saturday but Saturday is

most time a little bit or sometimes we

leave like today it was a perfect day of

clean evening of Saturday and normally

on Sunday we actually always have G day

we actually eat so many bad stuff on the

Sunday that we don't want to eat that

stuff in the next week that's kind of

like our strategy to avoid that food

during the week so at the end of the

video we will have to list only

macronutrients of all Appeals on the

gallery

these garments so we actually try to eat

- Gretchen protein per kilogram of body

weight each day we are about 80

kilograms but so that means 160 grams of

protein every day all right so we really

want to emphasize that we eat 3,000

calories or 2,500

per day but that is not what matter what

you need that's what one's body is

different I know people who have to be

like 4500 calories and that still get me

that's insane but that's just an example

so just for everyone it's different but

just some guideline for how much we need

maybe it can help you so that's

basically what we do but again it's

different what I do want okay guys so

that was it for this video if you like

this video please put a thumbs up and if

you want to see more fit the videos in

the future please subscribe to our

Channel and of course thanks a lot for

watching and we'll see you in the next

video peace out guys

[Music]

[Music]

[Music]

you

[Music]