Full Moderate Carb Day Macros:
P: 355g C: 333g F: 63g 3,334kcal
Breakfast: P: 110g C: 71g F: 9g 855kcal
Omelette: 1.5cups egg whites + 4.5oz chicken breast (cooked weight) + 28g fat free cheddar cheese + 30g Dijon mustard + spices
Oats: 1/2cup egg white + 80g oats + 14g cocoa powder + 2g Espresso powder + Sucralose
Meal 2: P: 59g C: 107g F: 4g 693kcal
6oz chicken breast (cooked weight) + 50g rice (raw weight) + 72g Corn + 2 Heads Bok Choy + 11g BBQ Sauce + 32g Soy Sauce + Poblano + Bell Pepper + Green Onion + 1TSP Ginger Paste + 132g peach pie filling
Intra workout: 50g carbs from Nutrabio “Supercarb”
Meal 3: P: 59g C: 72g F: 4g 553kcal
6oz chicken breast (cooked weight) + 50g rice (raw weight) + 72g Corn + 2 Heads Bok Choy + 11g BBQ Sauce + 32g Soy Sauce + Poblano + Bell Pepper + Green Onion
Meal 4: P: 59g C: 27g F: 6g 388kcal
6oz chicken breast (cooked weight) + 62g Rotel Tomatoes + 62g corn + 61g black beans + 30g Lite Sour Cream + Romaine + Bell Pepper + Poblano
Meal 5: P: 47g C: 110g F: 8g
“Egg white French toast” = 8 Slices butter bread + 1cup egg whites + vanilla bean paste + cardamom + cinnamon + sucralose + Walden farms sugar free syrup
Supplements: 2 Animal Pak per day, Type 2 Collagen, Nattokinase, Citrus Bergamot, Berberine
#bodybuilding #cooking #kitchen #bodybuildingchef #brennaneggers
Episode 26 it’s like day 11 no day 12 day 13 of the uh of the carb cycling routine so it’s all going pretty good I just uh had chuck roast last night I made that instead of French toast so I brought my carbs down and honestly I
Think I’ll just do that next week is reduce my carbs by eating chuck roast and see how my body does with that um see if maybe my body responds to the higher fats also red meat your body produces uh what do you call it creatine whenever you eat it
So if that’s the case then you know maybe I’ll see some muscle falling from it and I don’t know it’ll just be satisfying like I’ll get to eat like 9 oz cooked weight of chuck roast if I do that versus just eight slices of French toast so I’m basically just going to
Bring my carbs down next week and that’ll be the change nothing significant but enough to like maybe cause a change but we’re looking pretty lean getting a I don’t know what the lighting looks like in here but getting getting some little abies getting the uh AB veins down here
So seratus is starting to stick out so it looks pretty good at least in the mornings soon as I drink all this water I get kind of kind of soft pretty quick but I eat like seven grams of sodium a day and I combine that with two gallons of
Water so that definitely is a fantastic combination to retain a lot of water weight but that’s okay you know I uh I’m trying to lose fat not water weight I’ll worry about the water when it’s time to and what I think I’m going to do is I’ve been joking with my employees and
Friends yeah we’re going to do the Cinco Deo classic which is a show I made up um and honestly like you how funny it would be to actually have a sink of the Mayo classic I was thinking of like what if I mean I don’t know if this is something
You can actually do or not but I feel like because it’s a production you can and at the awards make not make them but offer the winners tequila give them to do a tequila shot for you know uh sink with a mileo and then offer a beverage company service that has like pre-made
Margaritas on site and basically just try try to get the crowd super hammered at and I think they would have fun cuz I know what it’s like to be at a show I don’t know if anyone else has been to one that’s like watching this but they’re boring like it’s
Interesting to see the competition but after you’ve seen one you kind of get the gist and then watching like seven more divisions go you’re like all right I want to go home so if I could host my own competition I’d also need to figure out like what would be an efficient way
For the athletes to get to like show themselves off but also what would be like a good venue and I think the old school way of using a theater is very good because they used a theater for a reason it had great lighting already set up it
Had audio setups you don’t have to pay to set those things up and generally you have great seating that’s already set up whereas at another venue like a hotel venue yes it’s better in terms of athlete Logistics like they can go stay at the local hotel
Maybe like a couple rooms over a floor down there’s someone doing a spray tan so you’re kind of like all inhouse but honestly I don’t really think that provides enough value to justify it I don’t obviously haven’t looked into this much but intuitively to me I feel like
It costs more to rent out a ballroom convention center and actually use it efficiently versus getting it done at like like uh you know Performing Arts Center at some sort of like theater type place so food’s always in the description that way I don’t have to describe any of this it’s kind of
Just I feel like I always have to say the same thing over and over again and it makes these videos not fun to make and that’s why I do the shorts in case someone like needs to know something specific then they can get their questions answered there but just got
Home and just getting this stuff started because this stuff takes the longest the oats and the water for the uh the rice and then we’ll put these dishes away get the kitchen set up and ready and then we’ll start cooking also I haven’t had any water yet
Today so I got to chug my uh first quarter gon and get that started you know wake up the organs wake up the kidneys let them know I’m awake I don’t really drink coffee anymore for a long time I was uh just addicted to coffee just drinking it
Constantly it was just a part of my daily habit and routine which isn’t a problem there’s you know those worst things I could wake up smoking crack you know that that wouldn’t be too great but uh no not waking up to smoke a crack instead it was spending like
$10 a day on a coffee and honestly that addiction might be worse because you just end up with no money at the end of the month cuz I work so I use that as a justification to get coffee and then on the weekends I just want coffee so I literally spend $70 a
Week $280 a month on coffee which is the stupidest thing in the world goodbye ABS part of me also likes to think if water was enough to ruin your abs you probably didn’t have abs in the first place but you know happens I don’t know if the girlfriend
This morning is going to want Diet Coke or not but I’ll set hers out set mine out yeah I got some really good seasonings uh it’s you know I wish you could smell them like a perfume because a large part of your smell or a large part of your taste is
Your smell so if I can’t can’t go ahead and taste how am I going to or smell how am I going to know if I want to taste this seasoning on my food I don’t know so I bought a ton of seasoning luckily my intuition led me to
Get I think it was a a five out of six win overall the steak rub needed some for the chicken this week we ran out so I got more smells great doesn’t smell too peppery uh I got some organic no salt seasoning this way you can add more
Flavor without adding too much salt it smells like oh it smells so good I think it’s the celery Thyme and the carrot in it but it just smells like the uh chicken what do you call those chicken pot pies and pot roast that I make this garlic and
Herb I don’t know what herb they put in there but all all I smell is lemon pepper like this is what yeah lemon peel there it is yeah Kinder’s garlic and herb at Costco that that it sucks I probably will never use it unless I eat fish and I never eat fish
Kinders Prime Steak got this at Academy in the grill section holy this was the oh it smells like butter it smells so good black garlic and truffle I am a for black car garlic and truffle and then we got the Kinder um caramelized onion butter which smells very similar it’s
The same brand but it’s just missing that like little Umami at the end so I think those will be great I might throw this organic no salt seasoning and the caramelized onion butter on my omelette this morning I’ll try those my girlfriend wants chuck roast from last night on her omelette so
We’ll do that let’s go ahead and get these dishes put away so we can start cooking yeah I think this week I’m just going to decrease the carbs a little bit increase the protein by turning over to chuck roast and we’ll just kind of see what
Happens um part of me feels like I’m violating my experimental mindset and changing variables once again another part of me just says go yourself so you know we’re at odds here we’ll figure something out I need to sharpen all my knives this weekend I sharpened one the one my mom got me for
My birthday but I don’t really use that one for cooking it’s it’s more of like a I don’t know it’s more of a novelty my girlfriend thought it was funny I told her last night that she’s like where did you get that knife he’s like this big Bowie knife I was like oh
Yeah elementary school and stuff when I had good grades my parents used to buy me knives she was like what I was like yeah you know I always wanted weapons uh so I had knives and throwing stars sword um and then you know I obviously got into airsoft
Guns cuz cuz my friends and I in our neighborhood we just wanted to shoot each other all the time so we did that my friend an employee he’s a little younger than me and he’s gotten into Airsoft and he’s gone to like because he’s like the adult age he can go to
Those Airsoft Arenas you know Drive himself there and honestly I’m jealous it looks like so much fun I would totally do it so we’re getting the plates out for the illetes girlfriend also wants French toast so I’ll go ahead and get that heated up too or I’ll make that fresh
That’s probably the best thing to finish with don’t you’ll put the little French toast on the little plate so we got a pretty involved breakfast today it’s going to be good though we’re going to need a spoon me all right cool we’re going to need two forks and a
Spoon probably don’t need to eat or need to eat with the forks but the spoon I need for cooking there we go all organized all right now let’s get out the ingredients think through everything we need that’s the only thing I don’t like about changing recipes is you forget what
Ingredients you need because you haven’t practiced it enough so it does throw you off a little luckily I got this whole oats thing down so that’s no issue it’s just uh we got to do the egg whites first all right so I need two containers of egg whites I need onion
There we go got the onion what else do I need uh chuck roast and chicken we got a chuck roast onion egg white I need the chicken Dijon Mustard green onion [Applause] cheese that should be it yeah we’ll see we’ll see in a second all right let’s get our asses moving a little behind here all right egg white let’s get this rolling what I didn’t think about is since my girlfriend’s doing half of her
Egg whites and half of her egg whites in a her French toast so she’s doing a she wants a scramble today and she wants uh French toast that’s what we’ll do so let that one heat up a little flustered this morning trying to catch up with everything right now
So I’m jealous she gets to have the chuck roast with her breakfast but I just couldn’t fit all that extra calories in and still get my protein the way I wanted to so I will just wait for dinner time cup and a half egg white cool the remaining goes into the
Oats and let me reposition this camera and put on an apron all right just poping on the apron lowering the heat in the first pan so I can catch up a little bit all right there go little o in there had to do the math also [Applause] [Applause]
So had to use a trash can to block the door so the dog wouldn’t bark I had recorded a video once before and He barked the whole time at the neighbors walking by cuz there’s a little hole in our curtain and I couldn’t get a single word
Out so I was like you know what let’s get ahead of that today and block it all right onion chicken let’s do this yeah today we got legs I think it’s a Smith squat day can’t remember exactly to be honest yes it is a Smith squat because if I squatt it on the
Barbell today or this week then that means I’m definitely uh on the Smith by the end of the week those are scary moments sometimes the skin peels back on the onion when you’re like working with it and the blade just slides right in your freaking fingers sometimes it’s just cuz the
Onions kind of like wet or old so there’s like moisture between the skin but luckily for me there I did not uh not cut myself so spread this out I’m going to quickly get the uh Chicken on mine because this thing’s cooking kind of [Applause] fast reducing the heat on that one also
I need to put this into like a bowl can’t use that other Bowl I got to dip the uh French toast in that square that flat bottom glass bowl so there we go all right I think it’s chicken time and then I got to pop this back in
The microwave to cook the egg whites through it’s a lot to manage all at once we figure it out it ain’t that bad okay 4 and half ounces for chicken for me and then 3.8 o of chuck roast for the lady awesome right on the money little bite-sized pieces and
Then some green onions and cheddar cheese I’ll throw on there and I can stop feeling so rushed lower the heat again both just kind of slow down the process you always forget that that’s something you can do is just slow down the heat let yourself catch up rather
Than letting the the food tell you when to be done okay throw a little seasoning on both of these so we’re going to try the caramelized onion butter today on both I’m not going to put much else on hers in terms of like flavorings because she wants her is to have like
The salsa on it so I’ll just kind of keep it light right there we go need 28 gram of cheese I’m going to cover the pan to melt the [Applause] cheese okay just need to get into this drawer there’s our cover beautiful all right so let’s get the Ladies chuck roast cut [Applause] up man these Chuck roats came out beautiful last night very very happy with that so cool right what I needed since it’s already cooked beef just got to get it warm and then I’m going to move the egg whites in the pan around a little bit
For her so that they can kind of finish but I want these beef PE pieces nice and minced up so she doesn’t have to use a knife or anything but I’ll probably pause this video in a second and then rush her a little bit yeah that looks really good wash the
Hands all right let me let her know so the scramble is looking good it’s a total violation of my rules by uh moving the egg whites in the pen but she wants a scramble and not an omelet so just going to scramble it up just don’t move them too much I think
It’s best to just let the egg whites kind of just cook and then break them up when you’re about to serve but the smoke and that Grill flavor you can just smell it and it smells amazing yeah that’s great I’ll just cover that put that off the heat just so it can
Uh stay warm oh my gosh I forgot to start the the r my bad that and then the mustard and I do need my tomatoes I got to open a new [Applause] Canam all right well she saw the message so better get her ass moving I’m going to put hers over here
Put that pan keep the plate hot and then we’ll get the French toast pan nice and hot and ready to go there all right we’re going to start on the uh French toast dredge which is dumb easy it’s just a cup egg whites and some cake batter extract
Which I’m about to use in my oats as well just a splash [Applause] third of a cup of Splenda and then what’s missing do a little vanilla paste just just to add one more [Applause] flavor cool now we just whisk it up that’s ready for the egg whites
Now I’m just going to put the tomatoes on my [Applause] omelette She’s a [Applause] Beauty now the fold yes beautiful omelet [Applause] switch this one over turn this one off I’ll let this sit here for a little longer just to kind of let the residual heat keep it
Warm and we’re about to start this French toast real quick and easy all I got to do is just drop the uh bread in it and put it in the Jaan it’s like the easiest breakfast recipe you could ever do it’s also a great dessert if you’re ever wanting something like
That at different times I crave different things so like right now my craving has definitely been like salty Savory beefy stuff but for like two weeks it was sweets so we just kind of flip-flop around the macros and just kind of see if we can satisfy those little
Urges so she only has four slices so I can make them really dense if it’s mine where I have to stretch the same amount of egg whites over eight slices I have to move them very quick in and out of the dredge otherwise by the end of it I
Have bread and then I have no egg white to dip it in but with this we just get everything sof wet and then I can spoon any leftover egg white onto the top and it makes the the French toast just really really good it makes it nice and
Heavy which I think French toast should be crispy on the outside and like dense on the inside but you know it’s all preference really so we’re going to take the spoon we’re going to spoon some of the uh egg white on here just really saturate it good all
Right and then we just dust it with a little cinnamon last thing to do is just blend my uh my flavoring into my oats take a small Hiatus break to eat and then I will just cook up my veggies and then throw them in my rice and then our food’s ready for the
Day so this good that’s good right right oatmeal time and then I will set all the breakfast up and get it going probably got to do one more water chug so go ahead and pour that up so I can get up to a half gallon I got a
Train much earlier today than I normally do about 7 hours earlier than I normally do on weekdays so I really have to catch up with water and food but let me get these last ingredients in here so we got 15 G cocoa powder so it’s like 2 and 1 half teaspoon
Tablespoons we got two teaspoons espresso powder one two oh don’t need that almost put vanilla in there we’re going to do our almond extract which gives us that really really beautiful almond extract taste I just can’t describe it as anything else just tastes like cake and then another
Splash probably a/4 teaspoon of the cake batter extract and then we just slowly work it at first you don’t want to Splash the cocoa powder everywhere and then once you get everything loosened up then whisk it should be good I’m going to set this pan on top of
The plate I like to use the pan to heat the plate cuz one of the things that will most quickly cool down your food is C plate let’s check on these all right so with very little effort I was able to get the French toast to slide across the pan
That’s when I know it’s ready it kind of releases it’s like that with a cast iron and that’s where I learned something’s usually done if it releases from the pan that means the proteins have like finally cook themselves off and that’s why I don’t like moving
Egg lights a lot I for some reason reason that doesn’t happen they don’t release anymore the only time the egg whites will release is once the Pan’s fully cooled and the uh the egg whites will contract and they’ll pull away from the pan then you got like this weird like skin in the
Pan all right so chocolate oats are done French toast is done I’m going to set this beautiful breakfast spread out just so you guys can see how I put a breakfast together and 20 30 minutes for two people with good effort you know really high quality food so I’m going to let that
Finish and I’m going to get this situated over here then presentation om 10 out of 10 today with chocolate oats got the egg scramble and the French toast it looks like she wanted the diet coke anyways boom shakalaka