Our Vegan Diet to get Ripped | 30 Day Body Transformation | Day 12

what's up guys welcome to a new video today it's day 12 of our

body transformation our 30-day transformation

and today in this video we will focus more on the diet that we have

days by doing a plant based diet also a vegan diet

so we only eat vegetable fruit nuts

Oatmeal pasta that kind of stuff and start today with breakfast

we already have those very nicely ready, we have made two beautiful plates

So we are going to show you what we eat for breakfast

During this transformation we always make a blend with all sorts

fruit and vegetables and we all do that together and we also do that

add some muesli and nuts on top for the bite

we have apple bananas carrot orange red fruit

radish kale and spinach and in addition

do we add some muesli with nuts in it

linseed coconut grater and stuff like that so we will make that. I'm curious.

also good to report is that we during this transformation

also doing intermittent fasting means 16 hours of eating nothing and

last night we had dinner for the last time. That was at 8 o'clock in the evening

it is now ten past twelve. So that's 16 hours that we're fasting now

Perfect moments to start with the breakfast. I'm hungry so let's make this blend!

ok so the blend is almost ready, only the apples have to be added

but do not include this in the blend because we put it on top

We had done research and it turned out that if you chew in something that

more saliva is produced and there are substances that help with the

digestion in your stomach. Because a blend is only liquid and therefore not chewable

and therefore we put an apple on top and

of course some muesli so you have more to chew.

Still 1 gram !, ohhh haha.

Okay ladies and gentlemen, we just got it

both our blend ready this is our breakfast our vegetable breakfast

and what we are actually doing with this challenge this month is

actually also a kind of development for ourselves in our own diet

of what we consume daily because before

we know, of course, that we have to achieve our daily calories

our daily macronutrients such as the proteins carbohydrates and fats

but in the past we actually only looked at those figures, the ingredients

so mainly the calories and the macronutrients and if

we had achieved that at the end of the day it was fine but otherwise

what we have now gradually discovered is that it is also

what matters is where you get your calories and macronutrients from

so before we often ate the same thing, almost the same every day

for example, every day in the morning again yoghurt, sandwiches in the afternoon a pasta for lunch

dinner and for sleeping a handfull of nuts

almost always the same but what we are trying now is actually

create a very varied diet and an optimal diet in which we actually

eat as many different products as possible and also try different meals

in which we thus for example in this

Blend stops as many different products as possible and from them as much as possible

different ingredients and vitamins and minerals

because there are a lot of products that you actually miss if you for example

simply eat 8 sandwiches to make your carbohydrates easy

so that is actually what we also

want to achieve with this transformation challenge

so not so much creating the perfect body but also a development in our diet

and I think we can optimize this in this way

because we have already done a lot of research and we have already seen that we

now at least already many more minerals and

get healthy nutrients than we had before so that is

anyway good i just made this meal.

I'm curious how it tastes and I'm going to enjoy it now

it does not look very nice bit of green but it comes through

the spinach and the kale in it that made the meal the blendt

green but it is quite tasty! Only because of the radish is it a bit

bit strong in taste but hi really is really tasty!

what's up guys we're here at the table because it's time

for the second meal of the day it is around four o'clock so this is ours

pre-workout meal we are going to grab a nice workout and what we are going now

food is broccoli sweet potatoes and we have

opted for sweet potato because it is just a lot tastier, it is not

as dry as normal potato and it also seems to be healthier

This therefore contains more vitamins, minerals and more fiber

And it's just better, like I said, and we also have a mix

of beans we have kidney beans we have linssen

and have peas i'm not sure if that beans are by the way

but it seems that if you eat beans in combination with

cereals so for example rice or pasta or oatmeal then

you really get all the amino acids you need in a day

Hence this whole pan of beans and this meal contains 25 grams of protein

so basically just a good portion for a meal

Normally we would have added chicken for example

that may contain 20 grams of protein but actually it is no longer necessary because have enough

Proteins already in this meal and to make it even better we have some guacamole

normally we would do avocado but it was finished

so therefore now the guacamole also contains something from 60 to 70 percent avocado

And yes that is just super tasty combination with the broccoli and beans

I want to eat it so I would say tasty food

yes and ladies and gentlemen as you see a whole board full of lots of colors too

and colors seems to be very good for eating as there are then

many vitamins and minerals

for example, in broccoli and in all green products is one

substance in that is called chlorophyll and that is only created as the product

so absorbs sunlight when it is produced in the sunlight

So actually there is light in here and light is life

so that just gives us energy for the day and for today's workout!

what's up ladies and gentlemen as you saw I just did a combo

First from L-sit to Handstand with straight arms then to an HSPU then one

straddle planche pulse press form and then back to l-sit

and I find that fucking cool I've never tried such combos before

So that was actually the first time but I'm definitely going to do it more often so I'm not really here

fucking satisfied with it

what's up ladies and gentlemen so we are

just finished our workout had a wonderful push workout

handstand push-ups done L-sit to handstand and again set new record and now is

it's time for dinner and we're going to make pasta with pesto

I have all the ingredients here

Bell pepper, fresh olives, vegetarian chicken strips

and yes they are vegan that means there is no chicken protein in it either

whole wheat pasta, tomatoes, stir-fry vegetables and mushrooms

So this is the meal that we are now going to make in this is also the same as ours

last meal for today it is now half past seven and at eight a half past eight

So let's start fasting and start fasting again for 16 hours until 12 noon tomorrow

So we are now going to make this meal and then enjoy the last month!

So let's do this!

We have finished cooking, we have the whole-grain penne here

and the vegetable mix and cane is in the bell pepper,

the pasta vegetable mix and the pesto

and here we have the vegan chicken strips

they are based on soy with mushroom for extra flavor and this meal

So we made it quite quickly, I think a maximum of fifteen minutes and how do you do it?

First, put the pasta to the boil and set the timer

in ten minutes and in the meantime you do the rest

do this in a pan and cut your mushroom and also do this in a pan

heat up with oil, cut the pepper, cut it out and let it together for 10 minutes

become warm and in the meantime

the pasta then ready and the rest too

preparation of two minutes pour off of two minutes and then you are inside

fifteen minutes ready

And Yan what do you think of the meal?

well i would tell you i am really enjoying it! I think it's even better

then I don't eat vegan because of all that vegetables.

All those different aromas that come together. Haha, all taste sensations!

just so many different vegetables we have added tomatoes

We have some more olives, really great!

ok ladies and gentlemen we have just finished dinner and we had some calories left

we still had to get some protein and fats

and that is why we grabbed some nuts

30 grams and I made a protein shake and it's not a whey protein it's natural

vegetable protein the Vegan superfood blend and this contains proteins from peas

barly grass, wheat grass, oats

all things that I don't really know myself yet, but in any case vegetable!

proteins from all kinds of different products and with that we close this video

about 2,400 calories is our goal on

this moment and 2,400 calories is our goal for this week

and next week we are going to go slightly lower 2200 calories this month we are going

200 calories to be low every week. So we also started with 2800 calories.

and we end with 2000 calories

And why do we do this step by step? They actually do this to prevent muscle mass from being broken down

because if you immediately go to 2000 calories then your body goes there whole

otherwise, your body will start using your food from your muscles

to burn so your muscles are going to burn your body

and of course we don't want that, so step by step from 2800 to 2600 to

2400, 2200 and 2000 calories

And as far as the power is concerned, it is true that

for example, if you suddenly go from your normal diet of 3000 calories to 2000 calories

Then you will really notice that in your energy and much less well

perform, then you really deteriorate in your skills and strength, especially with calisthenics

It is important to gradually adjust your diet

so yes that is what we also recommend if you also have a 30 day

do transformation. Every week about 100 to 200 calories down

And yes, I will now enjoy this protein shake and that was the end of this video

we are now going to fast 16 hours and tomorrow at 12 o'clock / 1 o'clock

In the afternoon we will eat our meal again. I hope you enjoyed the video and the educational video

about the vegan diet that we do now

I hope you have learned something, for example, from which you can get your proteins

if you liked it please give a thumbs up and forget if you are new

then not to subscribe and we'll see you in the following video

Peace out guys!