Low Carb Day Diet
P: 325g C: 210g F: 32g 2,424kcal
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 + 62g Rotel Tomatoes + spices
Oats: 1/2cup egg white + 80g oats + 14g cocoa powder + 2g Espresso powder + Sucralose
Meal 2: 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 + Garlic + Lime Juice
Meal 3: 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 + Garlic + Lime Juice
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 + Garlic + Lim Juice
Meal 5: P: 39g C: 58g F: 4g
“Egg white French toast” = 4 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
#bodybuilding #cooking #bodybuildingchef #routine #brennaneggers
Well back on the next episode it’s a low carb day today just getting the kitchen ready before I start cooking I come home after work and uh get everything organized try to get all these dishes cleaned and situated but yep we got a low carb day today so we got oats with
Our breakfast and then the rest of the day it is uh salads and then dinner is four slices of French toast rather than our normal high carb day of eight I was a little disappointed yesterday after the uh full upper body workout I gained like 5 lbs from the
High carb day with which I mean you’re supposed to gain weight after high carb days because your body’s you know retaining extra fluid in the muscle which is a good thing um you know but just like it’s it’s making it very apparent to me okay now we definitely going to
Start taking checkin photos because you don’t want to consistently just lose more and more weight that does mean you’re shrinking and as a bodybuilder when you see the weight go down you feel small I definitely am feeling small but uh we’ll be having this with breakfast
Diet Coke caffeine free it’s a good day but uh you know if your bodybuilding is going really well and especially if you’re using Peds uh you shouldn’t see a drastic weight loss up to a certain point depending on how fat you were when you started and I was pretty fat so the
First 26 lbs I lost I mean it makes sense but now that I’m kind of stagnating around 240 and I’ve definitely decreased my diet this week we’re going to keep monitoring and see what happens but we definitely just need to take photos now so I can be 100%
Certain that the diet’s doing what it should and I’m doing enough cardio to see myself getting lean where I need to because you’re your own worst critic and it’s hard sometimes to see the progress right before you um so I’m going to be monitoring myself more closely with check-ins I’ll probably start taking
Check-ins I mean Monday morning would be best but Monday morning like I I’m kind of busy that’s when I get my day started that’s when I get my week started and I have an early morning client so I got like wake up real early and take my
Check-ins but the reason why I think that would be the best day because it would be after my low carb day so I’m always going to be the leanest and holding least amount of water under the skin and that will give me a very accurate representation of what I look
Like uh it will be after a rest day so I won’t be holding extra inflammation so generally that’s the best day and then early in the morning is the best because your body uh is the most consistent at that time of the day or you know cuz you don’t know what
Could go on in your day and if a lot goes on in your day then you might be stressed out or something and therefore retaining more water weight from the stress uh there’s a lot of things that can happen so that’s why it’s generally regarded the best to take check-ins in
The morning some guys take check-in photos after their workouts but that’s kind of like cheating because you’re going to look bigger and Fuller of course and you’re going to get this False Image like oh man my muscles are getting bigger this diet’s really working like yeah but you’re going to
Deflate in a little bit so you probably you know should get a photo of yourself when you’re not pumped and then maybe take another when you are pumped to get a comparison that would probably be a best case scenario all right so kitchen’s ready roommate did not refill the water
Filter so I got to filter more water before I can drink it and we’re going to do cake batter with almond extract flavoring with espresso and cocoa powder like we normally do it’s just the thing I enjoy the most I probably don’t see this breakfast changing for a while um if anything else
Is going to change my moderate Carb Day I will take out half the French toast on that day as well just cuz it’s at the end of the day and really like I’ve said before the carbs are only there to increase serotonin before bed so I don’t
Feel um super I don’t know what you call it but I feel like really stimulated after a workout and the carbs kind of like Get me to relax and I have a better time easier time sleeping but it sort of just relaxes me but other than that you know the meals
Are going to stay the same I think next week 100% no changes I don’t want to change too much too soon too often too frequently and I’ll just leave it as is and see what happens and then I think the next adjustment will be to start Increasing
Cardio the uh the running I did on Wednesday definitely negatively impacted my deadlifts uh yesterday I mean I could feel during the run my hips my glutes my hamstrings and quads were all getting really fired up and pumped up which I knew like oh great now like my legs got to recover from
This it impacts your overall like fatigue so rather than like a productive Wednesday where I just do cardio and burn calories you know I trained something new I added a new stimulus and I think it impacted my ability to deadlift the following day cuzz yesterday I was
Really hoping to deadlift 405 for 12 and get like a small increase instead my first set I literally did like four or five reps and my back was like dude [ __ ] this [ __ ] you we ran yesterday hell no so I was like sitting there feeling sorry for myself and then I got pissed
Off I was you know what [ __ ] this and then I went ahead and just pushed myself through it and I got 10 reps so I matched my effort from the previous week which is what I needed at minimum because if I’m getting weaker I always feel like I’m getting
Smaller which isn’t exactly what happens but it’s just the way it makes me feel and I don’t enjoy the way that feels so ground out the 10 reps they actually look really good and I’ll upload those on a short so I was very pleased with how that turned out and
Then the rest of the workout carried on fantastically I beat all my other numbers I just needed that like positive mindset like shift and I just needed to feel as strong as I wanted to and like I was saying with all the running fatiguing me I’m not going
To add more running cardio days right now until I know my body can recover from this so is it a skill that I find 100% necessary do I need to get better at running no I don’t it’s probably really demanding on my body cuz it’s a higher you know
Intensity form of cardio my heart rate was sitting about 140 the whole time I was running and because of that you know it’s going to tend to burn more carbs which isn’t what I want I want to maintain muscle fullness I don’t want to you know string out my muscles by
Doing too much cardio but you know I’m also not getting ready for a bodybuilding show I can make this adjustment where I want to because it’s my body my choice and you know I I really want to feel capable again after an injury it’s very easy to
Always be apprehensive and scared to do anything with yourself again you think you’re going to get hurt and you can you can get hurt if you’re an idiot but at some point you do need to push yourself you need to find where your boundaries are again you can’t go based off of your
Post injury boundaries those were there to keep you safe but if you’re healed and scientifically you’re ready to go and a doctor even cleared you then at some point you know you got to sack up cuz I’ve met a lot of people when I was injured and you know they relate to you
Like oh man I you know I’m I’m in the same place but some of those people don’t have the positive mindset because they haven’t gotten through it yet they’re still looking at it as like I’m so [ __ ] up man like I don’t think it’s ever going to get better like you’re
Probably going to be worse than me like people would say [ __ ] like that that was just very negative it would bring me down but you know I looked at them and I looked at myself and then that ego kicked in it was like I’m not you I’m
I’m not you I I can’t be you if I were you I would never just I would just not be happy I distinguished myself from them and decided like [ __ ] this so that’s what pushes me to do those little extra things that I probably should or
Shouldn’t do but at the end of the day I feel amazing knowing I was able to use my leg in an athletic way and not just shuffling around like a waddling bodybuilder bodybuilding is cool but I don’t want to feel like a fat of [ __ ] who you know can’t run because they’re
Not healthy enough to I want to feel capable and I think a lot of bodybuilders would R rather not run hey your body your choice right so they’re cool it’s whatever but I know what I want to do I used to see videos of Andreas muner big [ __ ] homie was like 260 in
The off season and he used to go running on the beach I thought it was the funniest video ever seeing him run but he got it done like he did it and you know you can’t can’t knock the guy so I’ll work on the running keep rehabbing the foot I’ll leave the
Regular cardio in and next week I’ll run again I’ll see how it affects my hexar deadlifts it’ll probably you know be similar to what happened this week I’m just going to try and stay as strong and not expect to be stronger and then after two weeks I think my body should make
The adaptations necessary to tolerate running and recovering from it and at that point I expect my deadlift to begin improving and moving forward again and at that point we’ll be you know taking check-ins we’ll be seeing where we’re getting leaner and we’ll see if we need to add more cardio or
Not and you know we’ll just make slower more subtle adjustments I still got about 12 weeks to go on this cut and I got to remind myself that you know and only so much can happen in one week at a time but a lot can happen over 12 really
Good weeks so I’m not going to screw myself over doing too much too soon I’ll just play it slow and if I need more time I’ll take more time I don’t need to uh be done on a deadline I’m in no rush but for some reason I
Keep getting in this mindset like are you got to be ready at this time at this point like what the [ __ ] for there’s no point just get ready well I positioned that camera so you guys can see me like put dishes away so let me just move
This I realized I was cooking without my apron and uh it is I I do wear the apron for style but also I uh always get food spilled on me when I’m cleaning and cooking so it’s a it’s a necessary thing I didn’t wear it one of these days cuz I
Was just busy like paying attention what video I was making and stuff and then uh I noticed I like spilled I think it was Chipotle juice red on my brand new shirt that I just got and I was like no luckily Mr Clean Magic Eraser came to the
Saving and uh it cleaned it right off so if you guys ever spill things on like cotton fabric type shirts Mr Clean Magic Eraser will save your ass every time I also use it to clean my Vans and my shoes keep them nice and clean I used to like
Never clean my shoes as a kid but when my dad would do it and I guess since you know getting older I appreciated having clean shoes so we just kind of kept them clean it looks good you know but I am just getting more and more excited for the offseason I can’t wait
To like add food in and watch myself get stronger and grow muscle I feel like I’ve been spinning my wheels getting f and having to lose the fat just over the years and just not properly applying my bodybuilding principles so this will be my first off
SE this is like my I’d call this my third major cut that I’ve actually lost more than 20 pounds and gotten into pretty good shape like I’m pretty close to having ABS they’re kind of soft I don’t have amazing AB genetics they’re not super visible um but we’re working on it you
Know I’m actually putting in AB training just like the running I’m putting in things as I can tolerate them once before I did so much ab work uh like the week I decided like I need abs and I did a bunch of ab work and overworked my hip
Flexors because they they work with your abdominals and I [ __ ] my back up you know I’ve had to more and more just like realize like little things like cardio are a form of training they they put demands on your body and you need to treat those with respect in terms of how
You adjust your training in diet because if you do too much too soon before you’re ready before your body’s adapted to it you’re going to [ __ ] feel it and it is not going to be a good time really like these green onions plus I just like colors on my food and it
Makes the food look really pretty I’m sure there’s some sort of like nutrients or Fiber benefits of eating these and the cool part is I just ate vegetables cuz they tasted good on my food and added more volume and then I like started looking at all the
Nutrients I was acre like I technically don’t need to take a multivitamin but I take it anyways just cuz what’s wrong with you know having extra nutrients and vitamins in your body um there’s not a lot that are bad for you technically you can overdose on uh Flintstones Vitamins
But I don’t think I’m taking that many there we go and sometimes I’m feeling holistic and I know it’s uh more bioavailable to get your nutrients from food forms rather than from like just from some supplement Factory I’m sure they’re somewhat similar to a degree but something about getting it
From food I just I just feel better about it so and you know the placebo is a real effect it’s a real thing it’s measurable So Placebo myself okay need a plate got to get this cheddar cheese on ASAP so it can melt before I burn my omelet there we go I’m going to keep my diet mostly the same in the off seon uh I’ll try and work some other things in it’s always fun being
Creative but I’m going to keep it mostly the same I’ll definitely keep eating this egg white omelet until I get get tired of it it’s just really enjoyable and the oats those will stay in I think I’ll just add like what I’ll end up adding is like toast and more
Cheese uh the cheese doesn’t seem to bother my digestion so I’ll keep doing it but oats with toast in the morning with some cheese I think that would be good I also do these like stuffed tomatoes which are really fun they just take a bit longer
To cook but I uh I hollow out some Tomatoes I cut up a bunch of bread I throw it in a pan and I put in eggs so if I just throw in some chicken with that that would be really good um it’s just a fun way to dress my food up it’s
Basically just an omelet just deconstructed and that’s all really cooking is is deconstructing your food and arranging it in such a way that it looks prettier but hey you eat with your eyes or at least some cultures believe it I start certainly do all right cheese is almost
Melted we going to turn that heat off we don’t need any more heat and to burn the damn omelette trying to get that like just perfect crisp on the edge without too much going on we’ll find that sweet spot soon enough can’t see what that looks
Like but I was just doing egg whites and I was scrambling them and putting just some I think I was putting these vegetables in there as well and I used to hate my breakfast it was like oh God I don’t want to eat this cuz when you
Scramble your egg whites they release a lot of water and then with vegetables which sweat is what they it’s like how they describe it or whatever the vegetables sweat out water um it makes your eggs even more wet and I just don’t find like wet egg whites or just wet
Eggs in general very appetizing you know melty creamy eggs with like a lot of cheese those are the bomb but it just wasn’t what I was looking for all right so it’s a salad day we’re going to enjoy these carbs enjoy this food you know enjoy our diet coke with our
Breakfast we’ll stay busy doing other things to keep our mind active throughout the day and then oh nice we’ll call this one a nine I think it’s better to chase Perfection then you know assume that you’re that great I don’t think this is perfect I think it could be
Improved but it’s a great omelette it’s beautiful okay so we’re going to cover it one more time and let that cook itself a little bit more and then finish off the oats yeah i’ I uh talked to people before like when I was on a diet my
First time for a bodybuilding show you I was very focused I think I lost like 60 pounds for that diet obviously once again started from a very fat point in my life and that’s never a good way to start a diet because all you do is add
Activity and take away food and if you’re not eating a lot because you’ve just eaten so much shitty food then you’re going to start with your diet with a very slow metabolism basically and what we’re going to have to do to you to get you to you know lose
The weight is keep adding activity and taking away food to a point where you’re basically going to be starving you won’t be training very hard because you don’t have enough food so you’re going to feel small you’re going to look small uh just not a good time
So it’s better to start you know from a more lean point which is why I’m not I’m I’m pretty happy because I didn’t gain a lot of weight before I started this diet I was already dieting over last summer and I got to a really good position I think
I was about where I am now then I got a girlfriend and then we started eating out a lot and drinking a lot and I put on like 20 lb so I’d say I’m like over that 20 lb loss now I got got it back got myself where I needed to be
And from there now we’re going to start seeing real progress from where I was last and that’s what I’m excited about I’m really excited to see where this goes you know this is the most food I’ve ever eaten at this body weight I’ve been very disciplined I think I got my
Training on point finally and I think everything’s just kind of working for once and I’m I feel like a really competent bodybuilder so we’re gonna complete this diet we’re going to do it right we’re going to do it to the highest level we can and then we will uh maintain that discipline
That’s where I lacked last time and I got very fat after my show and I will keep that body fat off as long as I can and I will just keep bulking until I feel like I’m at a point where okay this is getting to a point where I’m looking
Kind of fat I’ll maintain that weight for like one training cycle as best as I can to really like hold the weight on and make it feel like it’s solidified and then from there start a diet I feel like if you bulk up and then immediately cut your body is like oh we
Just put all this new muscle on let’s just take it off I feel like that’s possible it’s definitely just I just made that up out like I just pulled that out of my ass but it’s the way like I’m logically thinking about it and if your
Body like likes to store fat and it knows muscle consumes energy I feel like if you just put on new muscle your body’s like let’s just take this stuff off and I think that’s what bodybuilders are talking about when they talk about having mature muscle and I think mature muscle is
Mostly just uh you know retaining muscle mass through a diet and the muscle mass that sticks because you’ve just had it for so long there’s some muscle mass on me that like you know I didn’t work out for months I wasn’t eating right and I still stayed strong on those exercises
My legs still stayed big that’s my strength you know I still stayed big where I’m like genetically predisposed to so I’m just going to keep hammering on those try to get the muscle to stick and then we’ll Dy it again and try to get leaner and try to get to a point
Where we can maintain a fairly lean physique consistently and then each time we get lean it’s just disgusting how lean we get so oats egg whites got to get all the vitamins out I take these vitamins twice per day um and some of them I take three times per
Day I I spread out my blood pressure cholesterol and circulation uh supplements throughout the day just feel like it’s good to spread them out with meals rather than taking one big dose I take my glucose stabilizers throughout the day as well with each major carbohydrate meal today since I uh
I have a low carb day I only take my glucose stabilizer with breakfast and dinner just so that my insulin doesn’t Spike ungodly High we got our NATO canines that’s for uh you know cardiovascular support collagen for joints tendons everything like those Citrus bergamont that’s also another blood pressure uh you know
Cardiovascular health thing we got our omega fish oils great for your cholesterol lowering blood pressure um animal pack it’s a great foundational multivitamin I take this with me when I go to work that’s why it’s in this little travel bag but I got my blood pressure stabilizer just trying to keep
It all healthy you know cholesterol support this one’s circulation uh one of my favorite things in it is horse chestnut that’s supposed to help with like lower limb blood flow uh they say it can help with like you know weaker valves in your legs which which leads to
People getting varicose veins so if you have that issue maybe that’s something to think about but low carb day we’re going to enjoy these carbs and then we’re going to get through the day and then we’re going to enjoy carbs again for dinner four slices of French toast
If you want to see how to cook those I’ve been uploading a videos where it’s actually like the recipe that are really short and easy to follow otherwise these videos are just me just talking to talk you have a good day