Full High Carb Day Macros:
P: 305g C: 649g F: 29g 4,045kcal
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: 49g C: 126g F: 3g 721kcal
4.5oz Chicken Breast (cooked weight) + 100g Rice (Raw Weight) + 2 Heads Baby Bok Choy+ 60g Tomato Sauce + Poblano + Bell Pepper + Green Onion + Yellow Onion + Curry Powder + 109g Peach Pie Filling
Meal 3: P: 49g C: 155g F: 3g 836kcal
4.5oz Chicken Breast (cooked weight) + 100g Rice (Raw Weight) + 2 Heads Baby Bok Choy+ 60g Tomato Sauce + Poblano + Bell Pepper + Green Onion + Yellow Onion + Curry Powder + 218g Peach Pie Filling
Intra workout: P: 0g C: 91g F: 2g 383kcal
3 Bags Funsize Skittles + 50g carbs from Nutrabio “Supercarb”
Meal 4: P: 49g C: 96g F: 3g 605kcal
4.5oz Chicken Breast (cooked weight) + 100g Rice (Raw Weight) + 2 Heads Baby Bok Choy+ 60g Tomato Sauce + Poblano + Bell Pepper + Green Onion + Yellow Onion + Curry Powder
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
00:00 Intro
00:05 New Pan
01:45 Rice
03:05 Oats
05:15 Omelette Start
10:13 Curry Starts
22:59 Omelette Flip
24:09 Adding Sauce to Curry
29:31 Curry Simmering Down
30:09 Finishing Oats
32:48 Packing Curry Meals
#bodybuilding #cooking #kitchen #food #recipe #example #bodybuildingchef #brennaneggers
All right I think we’re episode 28 day 15 our starting of the third week of our carb cycling I had to get another pan with a lid uh not for The Omelette but this will allow me to cook my vegetables for my stir fry while I’m also cooking my
Omelette so my breakfast routine and my morning routine are going to be a little faster it’s a great thing but we got to cook all our rice oats it’s a high carb day we got another upper body day see if we can beat some numbers from two weeks ago and keep our
Progress moving steadily forward it’s going to be a good time all right so I need to grab them rice and the other ingredients but I woke up hit my low this week 237.55 calorie deficit if I hit four and if I do my fifth session then I’ll end up with a um
2,000 calorie deficit from cardio rather than uh 1,200 so another 800 calorie deficit from cardio I think that’ll work pretty good and then you know low carb days are going to stay low like they are I uh I think the only change will be if I take my chuck roast and replace
My French toast on certain nights or not we’ll see but after having it in my uh stir fry the chuck roast I cannot wait to have that in my offseason meals it’s a chuck roast is pretty damn lean so it’s a great tool to use and I will definitely be using it
This offseason because it’s it’s just really enjoyable to eat and not everyone digests food the same way I digest beef really well so you should always you know pick foods that you digest well that agree with your stomach you don’t want to you know torture yourself eating things your body doesn’t like all
Right now the oats and then meanwhile let’s get this pan heating up I’ll let this one start on a lower heat just so that it doesn’t get too hot you don’t want to ruin your pan by getting it too hot most uh non-stick pans aren’t made to go over 400° that’s where you’ll
Start to degrade the non-stick and also if you use like low quality oils like Pam and stuff in your non-stick pans those have oils in them that burn into a low Temp and those low temp oils will actually make the non-stick surface uh lose its properties so just a heads up you know
Always read the care instructions on your stuff I only knew that because I read the instructions on it so it’s the heads up there’s a lot to learn you just pay attention sometimes all right so we need an onion let’s see if there’s one in the fridge already no no onion in the
Fridge the pablanos in this are kind of small so we’re going to grab two two pablanos bok choy we need a lot of bok choy this week I’ll just grab this whole bag that’s annoying I don’t like to like crowd this counter too much cuz it’s like hard to operate in
But [ __ ] it whatever and then let’s get some egg whites in the pan before the pan gets too hot and burns itself try and take good care of our equipment then we’ll grab everything else out of the fridge as we need it but let’s get the basics rolling
First and do our cup and a half you I did realize I could do french toast for breakfast and also actually use lower carbs by doing that so it is a consider ation right now but I already put the oats in the pan unfortunately all right just a little
Oil but yeah I’m uh pretty excited for this week it’s one of those weeks you just kind of let things be and see where they go if you uh rush things a little too much um I’m not on a deadline right I have to constantly remind my myself
There’s no deadline there’s no deadline there’s no deadline and if there is one it’s June right I got plenty of time it’s just nearing the end of March so I got four weeks in April I got four weeks in May I got about eight weeks to get
Where I want to go and I’ll extend it another four weeks if I need too but not going to count on it took my first set of like check-in posing this week and I was very pleased with what I saw so I I think some Focus
These last eight weeks will be good and we’re going to do that by pushing the cardio some more and then taking out some remaining carbs just to try and get a little crazy but I think I’m in a really good spot and keeping that positive mindset and that attitude is definitely going to
Get us a lot further all right so let’s see if this lid fits it might actually oh boo y That’s cool this Pan’s kind of heating up slow maybe I’m working faster than I thought today all right so got our onion let’s get these oats Started and then uh we changed the training just to smidge doing a bit higher volume but not by like actually adding sets what I’m really doing is I’m just adding sets to one exercise and taking the other exercise out so my leg day for instance should have
Been two sets leg press two sets hack squat but the exercise felt like I feel like when I start to get hard into a diet it’s almost like I need one set to acclimate myself and then the next set I’m actually getting stronger it’s like I’m just scared to lift the weight or
Something so I warmed up with like some weight on the leg press and I’ve gotten it for like 15 before and I got it for 10 I was like what the [ __ ] so I got pissed off I did another set and I got
16 and I did another set and I got 15 I was like ha and I didn’t feel like having to warm back up on another exercise that looks exactly the same hack squat versus leg press so I decided [ __ ] it and I took the uh two sets from
The hack Squat and did them on the leg press and my legs are more sore from a leg day than the ever been this entire cut and I didn’t add sets in total volume but I added intensity by making those sets better and staying on the same machine so I can
Continue to progress there and I think that was just the smarter decision after seeing the results and you you know you always feel like a genius when you do something and it works out but you know when it doesn’t you feel like an idiot so I’m
Glad it worked out and I think I’m going to follow that theme with some of my exercises start reducing my exercise variation in my workouts uh like the full day of the workout I’ll change my exercise variation from week to week like I like to but I will try and progress
More in the way that I think is going to work by doing this okay so we’re going to steam the veggies in one pan with about two cups of water try to use filtered water the hard water in this place is not not good especially in a ceramic pan
That hard water will leave minerals behind Okay so we’re going to steam our veggies buddy and I were just talking the other day about how like we go to steam veggies and usually they don’t steam all the way through especially with the microwave and if you leave it
Like that and you eat like broccoli for instance which produces a lot of gas when you eat it it messes your digestion up so make sure you guys cook your veggies all the way through and that’s why I like to boil them the way I do it with
These there we go get the pablanos all nice and chopped up you know honestly I could just use my food processor for this maybe I’ll do that you know let’s be cool and use tools plus I always have it and my girlfriend teases me she’s like you have
All these gadgets you never use them so jokes on you girl but also um I do apologize for the noise so I’ll try and use my editing app to uh try and reduce the sound on this portion just so your ears aren’t getting utterly raped by the volume
Okay tear these up a little bit we’re going to put it on the chop setting beautiful terrific all right this Pan’s Looking ready let’s sprinkle some onions in we’re going to reduce the heat so I don’t have to rush my work pace and whatever onions I don’t use
From this half I’ll just put in the other pot for my meals I turn the heat up in here so the water starts to steam a little faster and then we’re going to use this little spatula and scoop out that stuff all right also cutting your veggies into
Small pieces they uh they cook faster and you can change the textures of things so if you want more of like a pasty texture like a stew you cut them down smaller and they blend into the background so if you did that with celery onion and carrot you
Can make the base for a uh like a s like a spaghetti I forget the name of it right now for some reason it slipped my mind but there’s like a word for that specific combination of vegetables uh for instance in Louis if you mix PA or I think it’s bell
Pepper onion and celery it’s called The Holy Trinity which is a pretty cool name you know all right so we got that just got to put our bell pepper in here now but let’s not stall and let’s get our chicken going when to get all the right things
In the pan at once so we’re not screwing up this is my first time uh doing it in this order so I feel a little flustered but it’s also fun trying to change things up you know trying and be more efficient as I noticed my time that I waste in the
Morning is right when I’m eating I like start to slow down and then I take time to get ready to cook and then record the second portion of the video but if I can get more of it done at once we a lot better position trying to be more
Efficient you know I want to be good example of how you can be an efficient bodybuilder I don’t want to be like everyone else who just yeah man look at my unrelatable lifestyle having a me or having a sponsorship and making money making videos and I just do nothing all
Day you know like I can’t relate to that I don’t think a lot of people can and I want to make videos that are relatable and I want people to see me like try and become the best I can going through the same thing everyone else goes to and it’s you know
Having to work 40 hours a week my job isn’t demanding so that part may not be relatable for like a blue color guy but you know just the fact that I have to have a schedule and I try to have a social life you know try and be relatable in that
Aspect okay so the chicken’s in let’s get the cheese in also that takes time to melt let’s get this out of the way let’s put it up here we need to get our tomatoes on I had forgotten my tomatoes one day this week and I was so upset not really but
You know what I mean tomatoes cheese some green onion wherever you are you little suckers trying to make sure I grab the ones that look a bit more wilted so I’m not being wasteful but all of these seem to wilt kind of fast I’m thinking now that I should maybe store them in
Water and give them a little extra life feel like that could be a good help I was like what is that noise I hear this little like it was a one of these cooking pans it’s like when you’re microwaving a hot dog and you take it out fast and it’s
Like all right green onion these have been a great addition to the omelet they just add more texture and you know these textures are more filling and finally let’s get the cheese [Applause] on but I was doing really good on the upper body days last week having the
High carbs on these days where I’m generally my weakest have really been a great like great thing to do they’ve added a whole Edge to it for sure and I got some new seasonings at the store you know seasonings are a great way to change flavors without having to change much
Else set that back there so I got a caramelized onion butter I got a black garlic buttery one also so we’re going to put that on here because I need some salt come on sucker this is technically a steak seasoning but I think it tastes good and then a no salt seasoning uh
This literally smells like amazing it it smells like chicken pot pie and it’s no salt so I don’t have to worry about over seasoning it and then we’ll just transfer this L over here let’s get some bell pepper in there so I’m kind of making this more into like a curry
Honestly and I might just throw curry powder in it today just to change it up cuzz why not okay let’s see how this goes might have put a little too much in here they have a really big one at a Costco that might be more my size for like you know
More vegetable chopping like I’m doing now I might get it I might get it next time yep looking good yeah if I had celery this would be a great yeah let’s make this into a curry today let’s do a curry I will have to substitute the calories I get from um my soy
Sauce and I’ll I’ll look at that and figure out what I’ll be adding but I just need this to Stew up and reduce a little bit so I’m going to let it simmer while I’m eating and kind of let it get head let it break down nice and slow
Most of the texture is going to come from the onion everything else just kind of like liquefied and that’s great but generally River get away from the camera they ain’t here to watch you yeah we got our G Masala so we’re going to let this cook into the veggies
We’re going to put a tablespoon of gam Masala we going to put a half a tablespoon coriander and then a tablespoon of curry powder all it needs now is a little spice so I’m going to grab my red paa pepper just a little black pepper just for color so let’s get our paa
Pepper these tiny little red peppers they add some great heat they are a fantastic addition to any it just needs a little kick in the pants and a little goes a long way with these suckers so little red paa pepper we’re going to chop it up nice and
Fine just got to be careful if you like cut it a certain way the thing just launches like spicy bits all over the kitchen so we’re going to let this base for our our Curry or stew uh marinade you know like really just break itself down and get some flavors going
And it’s going to develop some amazing flavors so we’ll just give this one stir kind of let everything mingle a little bit and then we’ll let it cook and reduce down I’ve been missing some Curry lately so this will be great chicken curry all right put that lid back on this is looking
Great awesome and all I’m missing is a Rotel tomato oh I could throw some tomato in there and make up for the calories so put this in the sink let it drain a little bit yeah I usually put uh 6 tablespoons so that’s 60 calories and then another 60 calories so
120 240 calories from sauces but I’m going to cross reference that so let me just fold this omelet over after I put the Tomato in I’m going to reference My Fitness Pal on my phone and I’ll come back to you guys with my ultimate solution but let’s get this omelette done beautiful beautiful
Beautiful all right let’s folder oh forgot to ran the dishwasher great that’s a nine n and a half beautiful all right let me check that Fitness Pal all right so I’m going to do 90 G of a tomato sauce actually since I don’t want green chili flavor in my uh Curry
I think this will be a better addition yeah it’s going to add like a nice sweetness to it it’s always pretty normal to see tomato sauce added to curries like your garam masala tikka masala very good combo I don’t want to make it too tomato forward so we’re just going to try that
And I’m going to let it reduce so I’m going to keep the lid off just let it see what happens let’s taste it now eh [ __ ] it we’ll see what happens I need the carbs anyways cool so I’m going to do a direct substitution of soy sauce and the other
Thing and the Japanese barbecue sauce we’re going to do more of a chicken curry this week so that’s how I kind of adjust things on the Fly just like idea will kind of strike me and it sounds like a good one so we’ll just do
It I’m going to let it reduce cuz all I got to do now is add bok choy and let that steam that’s not going to be a really good combination but I don’t want to waste it this thing’s done let’s let it get off the heat before I burn it or something even
Though the residual heat won’t really take it that far I just don’t want it to keep cooking all right just get to finish these oats off there we are yes so there’s not much left to meal prep I just got to pack up my peaches cut up the
Chicken and mix the rice into the curry so pretty easy day yeah that’s that’s simmering away it’s bubbling up it’s looking great I just really want this sauce to reduce I don’t want it too wet and then I’m going to put a bit of salt in here because I don’t
Have any salt component yet also don’t have any garlic so I always put a tablespoon of salt in that’s kind of like my normal for this dish and then um let’s chop up some garlic cloves that’s missing garlic cool so I usually just rip the skin off of the [Applause]
Garlic and then I crush them so it’s easy to get the rest of the SK off and I like a lot of garlic so I’m going to put four cloves in we’ll put that in the the cabinet when I’m done all right let’s get these peels off so really easy you just crush
It crush it and that way you can get the uh skin off with a lot more ease otherwise you’re over here like wrestling with it and it’s even with it crushed it’s still not easy but there’s like certain techniques that you can look up so on the butt end
Of the garlic if you just peel it up with your nail or if you’re like me and you have just Nubs it’s a bit tougher but if you can peel that edge up then uh you can get the skin off easier because it’s all attached to the butt end all the skin right
So there you go just uh cooking on the fly a little bit I feel like I’m missing something in this dish but I’ll just have to look at my original curry recipes that I’ve made since last year and just see what I’m missing I know the pablano is a new
Edition I got the the heat in there that I know I like I didn’t put a Chipotle pepper and sometimes I do cuz it just adds like a really nice layer of smoke smoke to the food and there’s just certain flavors I find with my palette
My palette doesn’t ever get tired of and those are the things you need to learn about yourself when you’re dieting because I very quickly get tired of sweet things with Meats like barbecue sauce I get tired of it to where a point I’m just like layering it on to try and
Mask the flavor of like the chicken let’s say all right so we’re going to get this garlic in I think it’s like our last bit I could put bay leaf but I think it’s a little too fragrant for this meal I’m going to kind of leave it simple and add
Complexity as the week goes if I want cool so yeah it’s starting to get like a nice Saucy texture like a skin on the top and that’s what you want just letting you know the water’s cooking out let’s see if the video can see it or not yeah you can definitely see it
Now it’s beautiful now let’s get these oats finished up going give this one little stir and the rice just finished great timing I like to scrape the stuff off the sides of the pan so it doesn’t get burnt on by accident it’s more of an issue with cast iron and uh your dutch
Ovens much less so with sauces in the saucepan okay oats are done let’s do the usual I got a maple flavoring for the uh egg white French toast which I’m pretty excited about so that way I don’t have to use so much syrup to get that flavor I can just
Continue to use uh oh no I’m almost out oh I’m out now I was just at the grocery store last night too that’s okay just find new flavors just find new flavors all right 15 grams cocoa powder I love hearing that like sauce just kind of simmering away
The pot just sounds like alive you know just a dash of vanilla paste I believe a dash is technically like an eighth of a teaspoon and then almond [Applause] extract [Applause] barely any Splenda left in there new bag there we go all right that’s breakfast breakfast is
Ready uh as you can see we’re going to do chicken curry with 300 grams of rice bok choy and uh some pie filling is our additional C carbohydrate source and then girlfriend is off work earlier today so I’ll be training at 3 get some good footage from that try to hit some
Good numbers and I’ll share it on my shorts and on my Instagram reels just so people can see what I’m up to and then this of course will be my long version post this is my 15th day of carb cycling we’re going to ride this [ __ ]
Into the ground see how far we can take it yeah buddy all right I’ll show you guys the end product but youall have a good day all right we’re almost out of here just got to split up the rice top it with sauce and then cut up some chicken so should be pretty
Fast the um the sauce I gave it a taste it wasn’t bad it was just missing some more uh turmeric I think so I went ahead or not turmeric curry powder so I went ahead and added some more curry powder to it and then uh it looked like it was missing also a
Little bit of uh or it had too much salt for sure so next time half a tablespoon of salt will be fine I guess I usually put the tablespoon I was thinking about it in a whole Dutch oven worth of um sauce not that small amount so that was my mistake
But it’s all right uh I just might retain a little of extra water weight tomorrow but we’ll we’ll do our best to sweat it out I got cardio today it’s going to be about 45 minutes on the elliptical and that should get us there 40 5 minutes I’m going to drink
Two gallons of water I’m already about to hit a gallon before 12 so we should be pretty good all right so I’m going to just mush this rice down eyeball it and see if it all looks kind of even when I mush it down I just kind of
Look at the sides of the bowl and see if it looks like they all come up to the same height they look like they’re close enough I don’t need to worry about got it all right and put about 10 ounces in each looks like diarrhea oh yeah
Baby I had to put the apron back on CU I took it off to go like brush my teeth and stuff and then uh I was like yeah I’ll probably spill this all over myself and stain my clothes uh curry powder has turmeric in it which will literally stain anything it touches
Yellow like you can see how it turn this blender a hue of yellow just by running one cycle through it that’s kind of insane so that’s going in the dishwasher for sure let me just soak it with some soap let that sit while we figure this
Part out all right so 4 and 1 half ounces today in each of these meals since we eat less protein on high carb days there we go that’s one meal there’s two let’s see what this one comes up too three all right cool now just chop it up last things to do are
Uh rinse out the rice cooker wash off The Cutting Board and the knife and start the dishwasher before we leave yeah I’ll definitely be bringing back the beef curry in the off season or I’ll keep the chicken in cuz you know it’s like a tandoori
Chicken if you cook it on the grill I might do chicken thighs if I need more calories in the offseason and I can’t figure out where to add them from or if I can’t tolerate it and then another thing I can add to the uh Curry is
Coconut milk it’s very common to add coconut milk to your curries it adds fats in carbs so I’m not a super huge fan of all the fats they uh they tend to slow my digestion down a bit and that’s something you always want to pay attention to when you’re especially when
You’re bulking is not eating so many fat that it slows your stomach down you know there we go looks like putting soap in that canister here didn’t help at all I thought it would help clean the blender a little bit so it wouldn’t be so stained but I think this thing is so
Oh well let’s make sure the Uh that’s better all right now we just got to add our peaches so the next meal we’re going to eat in about an hour 109 gram of peaches and then pre-workout 218 here’s our food for the day night time will just be eight slices of French toast there we [Applause]
Go today is going to be a good day we’re going call some people get a bunch of NOS we’ll get a yes we’ll get a Yes somewhere at some point but phone sales calls not fun people are pretty mean over the phone but you know that’s just life dude [ __ ]
Off dog’s always licking the damn dishes and it’s like it’s not that it’s a problem but it’s a problem cuz it’s [ __ ] annoying to listen to I hate hearing that noise and he’s always licking his damn crotch all right dishwasher is set food prepped quick clean up and we will be at
Work and we were definitely faster than we have been since last week so big win and we’ll just see if we can keep speeding it up start saving more time get to work sooner so this week will be slightly the almost the same calories we’re just going to vary the food
Content and stuff like that but I’m excited to see where we can improve the diet in terms of FL flavors and things like that and then you know I’ll spend this week kind of thinking of ideas for the off seon just fantasizing about the fun food to come and just work through another
Hard day here we go