Full Low Carb Day Macros:
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
00:00 Setting Up The Grill
06:31 Chicken Seasoning
15:28 Grilling Chicken Step 1
18:17 Grilling Chicken Step 2
20:06 Finished Product
#bodybuildingchef #brennaneggers #bodybuilding #mealprep #diet
All right so I think you guys have seen me cook breakfast enough today we’re going to change it up you guys are going to see me on my Low Carb Day on a Sunday doing my meal prep so this is what I normally do I pop out the grill and I
Cook about 30 PBS of chicken some for myself and some for others that asked me to do it little exchange there it’s a super easy and if you guys are here to learn how to cook chicken I’ll just go ahead and get you off the video it’s really
Easy you just put a uh cooking surface I prefer a grill it’s just as stable as an oven but if you do it in an oven it’s not going to taste like a grill 450 for 28 minutes I do 15 minutes on the first side I flip it 13 minutes on
The other side if you’re going to do it in the oven I’d suggest you put it in a pan sheet with a cooling rack in it that’ll lift the uh chicken out of the juices so it’s not sitting and boiling in its own liquid it’ll drip off and the
Seasoning will stick to the chicken and that’s why I like the grill because the juices fall out of the the chicken and the fats and it leaves the seasoning on so 450 for 28 minutes there you go you’re going to end the video I highly recommend a grill over everything but
You can really do anything you can do low for six hours in a slow cooker you can pan fry in a medium heat pan in the uh kitchen that works too uh you can air fry it I don’t know what the air fryer air fryers come with
Preset temperatures um I have an issue with air fryers and pans because you can only cook one meal at a time and if you’re trying to meal prep for the week uh you’re going to be in the kitchen for a while and the house is going to smell
And there’s a lot to clean up ovens pretty fast you can cook a lot of chicken depending on how big your oven is the only real issue with the the oven is the uh what’s the issue with the oven let’s think about this right Ah that’s what it
Was clean up you got to clean the pans now you also have to clean a grill you’re about to watch me clean the grill um but this is a lot easier it’s lower Maintenance Cleaning than uh cleaning an oven would be so we’re just going to pull out the grill grates um there’s
Some meat bits on it from the last time I cooked I’m going to let those get really hot and burn a little bit and then I’ll scrub it with a sponge soaked water that’s made for high heat but right now what I’m doing is I’m taking
The ash out of the fire pot this is a pellet smoker so it uses a electric igniter to burn the wood pellets and it’ll if you let that Ash build up uh it’s going to give your smoker some issues as you use it long term so about
Every week I might cook in this once or twice a week I uh take that out real quick and I just just use my hand and I scoop out the Ash and I find if I uh just hand load some pellets in here the pots already loaded with the pellets so
It fires up a little faster than it would if I let the uh the electric augur slowly push pellets in at whatever rate it prefers so we’re just going to clean that out a little bit get the Dirt away from the igniter make sure it’s just
Nice and clean I do just need to get a uh a vacuum and just suck the dust out but for now this works just fine just clearing out the ash the ash does insulate a little bit of this but I mean this isn’t a traditional smoker so I don’t really
Need to worry about that so we got that I’m going to open up my new bag of pellets and I’m just going to take a small handful of pellets and put it in a little fire pot there we go so we’re gonna fire this up to 450 we’re gonna need a quick meal
Haven’t eaten in about four hours and you guys are going to watch me uh season up 30 lbs of chicken and watch How I get it done in two hours so most people eat about 10 to 12 lbs of chicken a week so this is twice the
Amount you need to cook so you could honestly get it done in one hour but I’m going to put this Grill back together real quick man I really need to to like power wash this thing the uh the meat bits that are like carbonizing onto this are kind of disgusting but also
Amazing all right also know this microphone picks up some noise ambient noise so I’m trying not to like let things just go crashing cuz then the microphone picks it up and it’s like all right what I really like about this style of uh smoker that I got this
Pip Grill it has a little grate that I can slide back and forth that exposes the fir pot’s flame and I can sear Stakes over an open flame and get a really nice finish so this week uh we’re doing the same car cycling as last week but the difference is we’re
Going to bring our carbs down and increase our protein and fats a little bit we’ll see if it changes my muscle and water retention my muscle Clarity um we’re basically going to replace my moderate carb days and my low carb days dinner that was French toast with chuck
Roast instead so I’m going to get an equal I’m not going to change my calories from this week to last week but I’m going to change my Max macronutrient profile and we’ll see what that does so I open the fire Shield just so I can monitor the flame to make sure it’s
Started but we’re going to let this fire up we’re going to let it burn off the smoke and once it’s got no white smoke coming out meaning that it’s got an open Happy flame then we’ll close up the grill and heat it up to 450 so I’m going to catch
Up on my meal and then I’ll let you guys see how I season the chicken I’ll clean the grill and then we’ll get rolling all right so you guys see the setup here I’m going to get the chicken out of the fridge get it all laid out but we
Got a lot of chicken to cook so we’re going to use these big bins to season it a little faster and I’ll just stop and start the video I guess where I think it’s necessary but yeah I spoke incorrectly I think most people eat about 9 lbs in a
Week so what I’m cooking here is almost four times what you would need so really you can get this all done in yeah just under an hour and that’s counting cleanup and the longest part is just letting the uh chicken cook and then I prefer to let the chicken cool at room
Temp while I maybe clean stuff and it lets the chicken’s meat relax and lose the juice juice that it has so we’re going to get all of these out of their uh packages and the reason why I cut it into this bin is so that I can basically get the extra juice
Off the chicken if I uh immediately just season it after dumping it out of these bags and don’t move it into a new container or something then the issue is the uh the juices just pull all the extra seasoning off and it was basically just a waste of money
So we’re going to wear our apron to make sure we don’t just splatter our nice clothes and juice good catch got it again jeez bad day sure that was loud we’re going to keep cutting all this chicken off and then uh yeah so this week I think this diet should
Work pretty good I think not having those extra carbs I’ll look a little flatter in the mornings and we’ll just monitor how much water weight I’m retaining by the end of the day and we’ll see how my workouts feel if I feel like just not as full then I’ll increase the carbs again
And I’ll bring the uh proteins and fats down I have a tendency to eat protein excessively and I think that’s okay but up to a point it can be a detriment to your performance because protein isn’t gas for your tank right for your muscles it’s a it’s a healing thing but also you
Know if you’re in prep if you’re dieting hard you’re trying to cut uh your body needs the materials to help with the healing and I feel like providing an excess of those you know materials can also help with the process so really you know it’s all Theory no one really knows
Any distinct answer we all just kind of just go based on what we think and what we feel and even the science still gives you like weird answers so up into a point just do whatever you want just make sure uh your performance isn’t you know going
Down you feel good for you know for someone who should be on a diet at least you’re never going to feel amazing and then uh what else okay you’re not getting like too much weaker but that all that all falls under performance so you know there’s a lot of Ines I
Watched a video this morning on people’s opinion of carb cycling and like really we all do perform a form of carb cycling where there’s days where we may increase our intake and days we may decrease uh no one eats the same thing every single day unless uh they have I don’t know
Some intent to actually do that I think we all tend to eat a little less or more on certain days I think a lot of us tend to nowadays at least with the mindset that’s out there consume carbohydrates while we work out to sustain training performance and if you don’t train seven
Days a week There’s a you know at least one day a week where you’re not eating all those carbs and you’re intent unintentionally you know cycling your carbs down so my mindset behind carb cycling is to maintain muscle fullness and size so that I still look big and
Then I uh can maintain performance cuz like I said it’s gas for the tank and honestly like next week the uh before today’s over I might decide instead to not do the uh the chuck roast for dinner you know I might just do it on certain days
Like maybe on my moderate carb days I actually skipped the French toast dinner and the reason I would skip that is because I uh probably already had carbs post-workout so I have refed the muscle with carb and then beyond that point after my moderate carb days I don’t hit
Another workout I don’t need carbs in my muscles stored for the next day so you know Mondays are my training days and I try to get three meals in before I train those are my high carb days Sunday is a low carb day Tuesday’s moderate so
Whatever carbs are like left over in my blood that’s what I think of as like my stored muscle glycogen so Monday and Tuesday I feel good Wednesday I hit a low carb day so Thursday it’s imperative I get my carbs in so that way I uh I’m fueled up for
That workout that day and I just kind of layer and stack the days Sundays I’m not Super Active like this is as much as I do as I just get up early I season some chicken I eat some food and I’m just kind of chilling all day so I don’t need
A ton of carbs I’m not really burning them off I’m not high intensity today in any way so whatever carbs I ate yesterday they’re just going to chill my bloodstream and go nowhere so I’m going to think about it a little bit more while I’m cooking and uh
Once I’ve thought about it some and I come to a clear decision I will tell you guys what I end up do doing for my diet but for now just kind of talking out of my ass and trying to decide what day I want to add that chuck roast in because
I cooked it it tastes great and I don’t want to waste it so I got to figure out a way to make it work logically without it changing my diet too much okay so this is how we’re going to season the rest of them so I’ll just
Stop the video after this but we’re going to use your allpurpose seasoning like a steak rub or something in this case it’s a steak rub uh I got some feedback I think I think I used a little too much pepper last week so I’m going
To use a little less pepper by not using uh I use like usually an allpurpose seasoning like I’m doing now and then I’ll add pepper on top of it today I will not add extra pepper I also got this no salt seasoning from Costco and it adds herbs herbs that I already put
In my normal food so I feel like it’s just going to stack flavor it’s things like dried carrot parsley thyme oregano so it all it just smells really good and it’s going to add like a natural sweetness I feel like a lot of seasonings intentionally put sugar in them to enhance their
Flavor uh you’ll usually see it in the uh in the description of the ingredients they will tell you that there’s no calories because the serving size is less than a gram but we use way more than just one gram of seasoning on a piece of meat so you end up actually
Putting calories on your food without realizing it so in this case I would at least rather that my calories are coming from natural source from like a carrot that has more flavors than just sweetness I’m okay with there being calories in the seasoning I just want the calories to come from like
Flavor more depth of flavor cuz chicken is like a really blank canvas to work with and that’s why it’s so good but if you don’t put effort into it chicken can be very boring and almost like a torture test and your diet shouldn’t be torture right it
Should be hard it should be struggle it should be tough that’s a diet but it shouldn’t be like oh man this reallying blows so in order to keep one piece of chicken from pulling flavor off another I’m going to lay two sheets of tin foil to lay over this and that’s how I’m
Going to stack my chicken so I’m just going to get these seasoned up and I’ll just catch up with you guys when I have a bin full of stacked chicken all right so we got all the chicken seasoned up we got the layers of tin foil to keep
Them from stealing seasoning off of each other and uh chicken looks beautifully seasoned the seasoning smelled fantastic and then rather than using tongs I’m just going to use gloves and place the chicken on here I’m going to try to get as much chicken on as I can uh usually I
Can fit about 16 lbs so I should be able to get this done in two batches if I stack it correctly so that’s the challenge for the day in 3 two 1 go we’re going to put the um thicker bigger pieces generally where we’re seeing more
Heat come from so that’s about right in the middle where that little Shield is that lets you get more uh flame on the meat if you move it open I’m going to have to use tongs on the second pass through in order to uh adjust the meats cuz they’ll be blazing
Hot and I’ll probably burn myself but as I’m placing this cold Chicken on it’ll be all Right I don’t want anything overlapping but I’ll get it damn close cuz what’s going to happen is the chicken’s going to pull away from shrinkage so it’s not going to touch each other the whole time but for these first couple minutes they’ll be friends that’s a big boy that was a big
Boy my favorite part is the little pieces of chicken skin that gets stuck to the uh the grills I’ll eat it while I’m cleaning it up little like you know gr Master’s treat you know what I mean okay see now I can just slowly peel back the layers of tin foil as I’m
Working and if it were a summer day where it’s humid and there’s lots of bugs keep the bugs off the food so I’m starting to stack these a little like diagonal just to get as much as I can on this Grill I think I
Got room for one more small one if I got it that looks small that was a bit of a reach that one that’s okay we’ll double Park you somehow all right Grill’s going in 15 minutes then 13 minutes but before we put that second batch on we do have to let the grill
Heat back up we’re going to have really inconsistent Cooks the first one will be perfect and the second one will be undercooked so on our way all right first 15 minutes is down got to flip the chicken and then 13 more minutes here we go chicken’s looking
Great so what we’re going to do is we’re going to flip all the pieces first leave them where they are and the pieces that are showing any charring we’ll switch them with pieces in areas that aren’t is charred or is cooked and this is also a great way to show
Representation of where all our hot spots are so it’s kind of surprising where you end up seeing those hot spots are at so this right here is the hottest spot right in the middle of course but a little bit towards the front as well right you’re seeing this one got
Hit pretty good and it’s far away from the heater and then this side looks like the chicken just getting hit with more smoke cuz it’s right near the exhaust so we’re going to move these out so what I do is I stack them on top of the pieces that they’re going to
Replace I have watched myself on video literally just like move the same piece of chicken three times so we’re trying to avoid that this piece get switch rude with that one this can go here that looks like a good spot so you know you’re just trying to
Be intuitive and just decide like this looks like a good spot for that that looks like a good spot for this and just do your best to reorganize the grill so that the right things cook at the right time and they all finish at the same time everything looks good got the
Hottest Pieces away from the hottest spots 13 more minutes we’re going to do that one more time with the other batch you guys won’t see that you’ll just see when it’s all complete so here we have it 30 lbs of chicken all cooked up only took two
Hours and we’re just going to pack it up for myself and some friends I was cooking for and we are set for the week there we go