WHAT I EAT FOR THE WEEK | 2018


– What’s up, everyone? Welcome to another vlog. Today I’m driving you
guys to the grocery store. I’m gonna show you what
I eat for the week. Alright, so I got my
grocery list right here. Now, if you remember in that last vlog, A Whole Day of Eating vlog, I said, what I eat is relative to
what I train for the day so there’s normally three scenarios and that’s heavy lifting with low reps and that’s gonna be a heavy carb day. I normally have fat burning days, which is really light on
the carbs, no carbs at all, and then I have those
regular workout days, which are half carbs. So today I’m gonna be
showing you all my proteins, all my carbs, and how I
basically break it down, my whole grocery list for
the week, so let’s get to it. Alright, so let’s take a
look at the shopping list. We have our proteins right here. We have our carbs. And then we have the little extras, the things I like to eat when
I’m done with my main meal. Veggies. Turkey Bacon. Let’s go! Alright, guys, we’re back at the office and let’s take a look
at this receipt here. We spent a total of $116 on
all the food that we have here. So let’s break it down real quick. So for a whole entire week,
you’re spending about $16 a day with what I’ve got right here. And that’s a total of seven days. So let me break down
what I have for you guys. I’ve got the shopping list here. We broke it down into proteins and carbs. Now for the proteins,
we have ground turkey. Where’s that at, right here. We have chicken breast. We have shrimp. We have salmon in here and we’ve got some
turkey bacon right there. Oh, and of course, we’ve got
them eggs, free-range eggs. And for the carbs, we
have broccoli over here, asparagus, onions, quinoa, and spinach. And we got the beans right over here. Got the black beans and garbanzo beans. So these ingredients right here
is what I’m gonna be eating for the rest of the week and of course, when I’m done eating my main
meals, I have my snacks, which is Greek yogurt,
jello, bananas, grapes, and some raspberries that I like to put into the Greek Yogurt. So I’m gonna show you guys
how I break all of this down. So now every single day that
I’m eating, like I said before, it’s gonna be relative to
what I’m training that day. So when I’m training, I normally
have a heavy lifting day or something that takes
a big overload on my body that I can only do four to five reps of. I’m gonna be eating a
lot of carbs that day so I’m gonna be carb
cycling throughout this week so that’s gonna be my main carb day, because I need all those
carbs to be able to lift and give me all that energy
to push as hard as I can. So for those days that I’m
gonna be eating a lot of carbs, I’ll be choosing something from here. Maybe I’ll be using black beans, broccoli, quinoa, onions, and then I
will choose one of my meats over here, whether it would
be ground turkey and eggs. I would normally have
about four to five eggs, something like that. And this would be one of my meals. Of course, I wouldn’t eat
this whole onion right here, but this is just an example. Really, you can use any
combination of carbs over here and any combination of proteins over here and as long as you have a
good amount of carbs in there, that’s what’s gonna be used
as fuel for your workout. So another day I would be doing high intensity fat burning workouts, trying to burn as much fat as possible. Well, those days I wouldn’t
really be eating any carbs at all, because I’m trying to
burn as much fat as possible so I want to use my fat storage cells, the fat that’s already in
my body, to use as fuel so I can burn that off. And then after I’m done
training, I would eat a meal that would consist of mainly
protein, not a lot of carbs, really next to nothing. So it would look something like this. Maybe I would have spinach and chicken. Now of course, there’s
still carbs in the spinach, but there’s very low carbs. If you want to add some
shrimp with it and the eggs, there’s another meal right there. And then it all depends, of course, what seasoning you’re using, what sauces you’re using with this, of course, you don’t want
to go crazy on the sauces, because there’s a lot of calories. There’s a lot of sugar in that, as well. Personally, I just use salt and pepper. I try to use the least amount of oil. I use vegetable oil, something
like that, peanut oil and a little bit of it. So that’s what a meal
would look like for me if I’m doing a no carb day. And then if I was gonna do half the carbs, well, I would do something
like this for one of the meals. And for my next meal, I would
definitely have more carbs in there, so maybe something
like chicken, broccoli, shrimp, salmon, and asparagus, with the onions and broccoli and spinach. I mean, maybe add some
beans in there, as well. The point is, is that I’m
adding more carbs to this meal and the last meal that I had before was very, very little
carbs, next to nothing. And as you can see, I’m
not loading up on carbs, because this isn’t one
of my main carb days. I’m only having half carbs, so I’m still keeping it kind of minimal. And remember, guys, your caloric intake, that means how many calories
you actually consume per day also plays a huge role in this. So if your natural caloric intake is 2,000 and you’re trying to lose weight, well then having a deficit, being under that 2,000
line is gonna help you. And if you’re trying to gain weight, then you should be
having a caloric surplus. You should be having more than your recommended caloric intake. So if that’s 2,000, you’d be having more than 2,000 calories per day. Although that’s not entirely necessary. I’m constantly on a caloric deficit myself and I’m still slowly gaining
and building lean muscle. So if you want to build lean muscle, then you should be at that line. Even if you’re a little
bit under that line and you’re still on a caloric deficit, you will still be able to gain muscle. It’s gonna be a whole lot harder. It’s gonna be a lot easier if
you’re on a caloric surplus, but you can still do it,
because that’s what I do. If you’re eating healthy, you have a smart and
structured workout plan and calculating your caloric intake, you’re doing the right thing. So these are the meals for today. If you guys have any other
questions, of course, comment down below if I haven’t already
answered that question, but it’s gonna be a combination of one of these carbs right here and one of these proteins over here and I’ll go ahead and put
that grocery list down in the video description below
so you guys can go ahead, check out those proteins,
check out those carbs. And you guys can go ahead
and shop it yourself. So aside from this, if I’m still hungry, these are the things that
are normally my go-tos, Greek yogurt, has casein in it, which is a slow releasing protein. It’s great if you’re
still hungry at night, because it’s gonna be slow
releasing while you sleep. I normally put some
fruits in there with that, just like that. So this is a combo. Eating a banana, just
like that, eating jello, jello is super low in calories. One of these things is only 10 calories and you can get the sugar free ones. And some grapes, right here, perfect for eating snacks in moderation. Of course, guys, you have
to keep in mind moderation for everything right here. Don’t eat this whole packet of
jello right here in one take. I mean, it’s still probably only gonna be 40 calories, but still
it’s not a good idea. Alright, so here it is guys. This is the food for the week. If you have any other questions, don’t be afraid to leave them down in the comments section below. I’m gonna try to answer as many as I can. For now, I’m gonna go get some cardio done at the skate park. Maybe we’ll do a little
tattoo story or something. Alright, check it out, peace. (dramatic music) Alright, we’re here. Lot 11 Skate Park. One of my go-to parks here
in Miami under the I-95. Alright, so we’re gonna get
a little cardio session in. This is, for me, the funnest
way to get hours of cardio in there and honestly,
I’ve never done anything that makes me sweat as much
and makes me sweat as fast. So if you guys find cardio super boring, just find something that’s
fun to do and active and get that cardio in. So let’s go skate a little bit. (dramatic music) I got my knuckles tattooed
when I was 18 years old. When I was 18, my world, my whole life was completely different. I was definitely a lot wilder back then and I was still trying to
figure out and discover myself. Around that time, I had found out that my girlfriend was pregnant. I was just gonna have a baby,
I was only 18 years old. I needed to figure out how
I was gonna make money, what I was gonna do for a job. And at that time, I was making
music and I was in a band. I thought I was gonna be
a rock star or something. So basically I felt like
I had lived my whole path instead of my whole path
to live this other life and all of a sudden
reality hits me in the face and now all of a sudden
I have to become a man. I have to start providing and switch up the whole thing. But at the same time,
staying true to myself. So on my knuckles it
says redefine at the top and it says this mess at the bottom. So redefine, basically
redefining all the shit that I’ve been through. It’s a tattoo that means to me everything that you’ve been through, through every difficult
moment lies opportunity. Every single time something
happens to go wrong is a chance and an opportunity
to make something go right. So with that said, thank you
guys so much for watching. I’m gonna see you guys
in Texas this weekend then I’m gonna stop by Las Vegas and then we’re gonna
see you guys in Toronto. I can’t wait to see you
guys at the workshop and the workouts with Chris. So I’ll see you guys in a couple day and for everybody else watching, I will see you next Thursday. Definitely stay tuned, because we’re gonna have some
crazy travel vlogs coming up. The team is gonna be in Las Vegas. I mean, it’s gonna be pretty lit, guys, so I will see you guys next Thursday. Comment down below, let me know
what you want the next video to be about and get
ready for the next drop of the Heria Weight Vest. That’s gonna be next month in December. Let’s go! (upbeat music) – Smash that like button, guys. (dramatic music)

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Reader Comments

  1. mqcbpp

    Thanks for the useful advice. You are so inspiring and relatable. I also plan to be a full time musician, but choosing to sacrifice many things to get there (e.g., stable income).

  2. Breakman Radio

    DUDE, GOOD FATS. COCONUT OIL, GRASS-FED ANIMAL FAT (PROPERLY COOKED, NEVER CHARRED), WALNUTS, ALMONDS, GRASS-FED BUTTER… you NEED to include them.

    Try it out. And you'll feel the results in 48 hours at most.

  3. Alex Browne

    Imagine what you could do if you ate properly Chris. Worrying about 2 pots of Jello as a 6 foot man who trains daily smh… boy I'll taky my chances

  4. AGlan

    Nice 2019! 🙂
    Quick question aside from Protein and Carbs, do you need some fat in your system since its also a good source of energy?
    so my question is that what is considered good fats for body building?
    Thank you so much!

  5. Funky Gomez

    Bro I just ran into your channel and am so happy I did. You have a dope body (no homo) and it's what I been trying to accomplish for so long. Right now I am super over weight and have been smoking like crazy. I use to work out a few years ago but I just gave up. Which was one of my worse decisions ever. So now am trying to get fit and that's where you come in. How can I get you to help?

  6. Justin

    Can you do a cooking your meals video? Show the actual mix of those items and how you portion it out for the day. Do you break it down in 3 or more meals in a day? Thank you for your videos and your time. Rock on 🤘🏻

  7. Fabio Enrique

    Damn the amount of plastic is horrible! I know this video is not about it but with those videos you see how is it in America about plastic… In other words awesome vid, thanks for sharing your diet.

  8. julio j

    Snacks are a banana and greek yoghurt? I eat cookies and chocolate and baked apple pie with lots of whipped cream for snacks, and I look in good shape too…

  9. Love Noval

    What about rice?! I think rice is a good source of carbohydrates at the same time high amount of calories as well and this is good for your heavy training workouts.
    – 🇵🇭❤️

  10. FromBeToReality

    well, well now. it's SO DAMN SUAVE aka (just) suave on the other channel.

    he's even SO DAMN SUAVE shopping for food!

    and i just checked. quinoa is pronounced keen-wah. but what the hell. he's SO DAMN SUAVE he can pronounce any word any damn way he pleases!!!

  11. donde2k

    I don’t get all the h8 for bananas these days, so my favorite part was that he eats bananas – that and how he had Jell-O pudding cups on his Protein side of the counter 😀

  12. Papercut 36

    How do you process the food? Food cravings are the most difficult for me, i exercise daily but when it comes to food I can't help my self 😭

  13. Marquis Jean-Alain de Gibél

    Should I just lightly pulse the ground turkey, broccoli, shrimp, onion and jello in the blender, or completely purée it on high speed?

  14. Adrian Wong

    I watched The Game Changer. In that documentary, world-class athletes recommend a plant-based diet instead of eating meat to improve performance. What are your thoughts?

  15. Damo Delaprida

    It'd be awesome to see how you do to not find your meals boring or repetitive.
    Also, what do you think of Protein powders or meal replacements?

  16. Eleonora Pasazhova

    christian, i love you, brother, but i don't mind my body fat cells. you need that for good reason when you live somewhere with different seasons, or close to a mountain. california and miami dudes and dudettes don't need fat but we do here because it's cold like half of the year, so i don't mind being a little fat during the wintertime, when it's freezing. (im not far as gorgeouss as you in looks, certainly, but can't help it… gh). peace! i love you too much to bare. 🙂

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