– What’s up, everyone?Welcome to another vlog. Today I’m driving youguys to the grocery store. I’m gonna show you whatI eat for the week. Alright, so I got mygrocery list right here. Now, if you remember in that last vlog,A Whole Day of Eating vlog, I said,what I eat is relative towhat I train for the dayso there’s normally three scenariosand that’s heavy lifting with low repsand that’s gonna be a heavy carb day. I normally have fat burning days,which is really light onthe carbs, no carbs at all,and then I have thoseregular workout days,which are half carbs. So today I’m gonna beshowing you all my proteins,all my carbs, and how Ibasically break it down,my whole grocery list forthe week, so let’s get to it. Alright, so let’s take alook 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 whenI’m done with my main meal. Veggies. Turkey Bacon. Let’s go!Alright, guys, we’re back at the officeand let’s take a lookat this receipt here. We spent a total of $116 onall 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 daywith what I’ve got right here. And that’s a total of seven days. So let me break downwhat 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 hereand we’ve got someturkey bacon right there. Oh, and of course, we’ve gotthem eggs, free-range eggs. And for the carbs, wehave 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 hereis what I’m gonna be eatingfor the rest of the week and of course,when I’m done eating my mainmeals, I have my snacks,which is Greek yogurt,jello, bananas, grapes,and some raspberries that I like to putinto the Greek Yogurt. So I’m gonna show you guyshow I break all of this down. So now every single day thatI’m eating, like I said before,it’s gonna be relative towhat I’m training that day. So when I’m training, I normallyhave a heavy lifting dayor something that takesa big overload on my bodythat I can only do four to five reps of. I’m gonna be eating alot of carbs that dayso I’m gonna be carbcycling throughout this weekso that’s gonna be my main carb day,because I need all thosecarbs to be able to liftand give me all that energyto push as hard as I can. So for those days that I’mgonna 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 Iwill choose one of my meatsover here, whether it wouldbe ground turkey and eggs. I would normally haveabout four to five eggs,something like that. And this would be one of my meals. Of course, I wouldn’t eatthis whole onion right here,but this is just an example. Really, you can use anycombination of carbs over hereand any combination of proteins over hereand as long as you have agood amount of carbs in there,that’s what’s gonna be usedas fuel for your workout. So another day I would be doinghigh intensity fat burning workouts,trying to burn as much fat as possible. Well, those days I wouldn’treally be eating any carbsat all, because I’m trying toburn as much fat as possibleso I want to use my fat storage cells,the fat that’s already inmy body, to use as fuelso I can burn that off. And then after I’m donetraining, I would eat a mealthat would consist of mainlyprotein, not a lot of carbs,really next to nothing. So it would look something like this. Maybe I would have spinachand chicken. Now of course, there’sstill carbs in the spinach,but there’s very low carbs. If you want to add someshrimp 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 wantto 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, somethinglike that, peanut oiland a little bit of it. So that’s what a mealwould look like for meif I’m doing a no carb day. And then if I was gonna do half the carbs,well, I would do somethinglike this for one of the meals. And for my next meal, I woulddefinitely have more carbsin there, so maybe somethinglike chicken, broccoli,shrimp, salmon, and asparagus,with the onions and broccoli and spinach. I mean, maybe add somebeans in there, as well. The point is, is that I’madding more carbs to this mealand the last meal that I had beforewas very, very littlecarbs, next to nothing. And as you can see, I’mnot loading up on carbs,because this isn’t oneof 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 caloriesyou actually consume per dayalso plays a huge role in this. So if your natural caloric intake is 2,000and you’re trying to lose weight,well then having a deficit,being under that 2,000line is gonna help you. And if you’re trying to gain weight,then you should behaving a caloric surplus. You should be having morethan your recommended caloric intake. So if that’s 2,000, you’d be having morethan 2,000 calories per day. Although that’s not entirely necessary. I’m constantly on a caloric deficit myselfand I’m still slowly gainingand building lean muscle. So if you want to build lean muscle,then you should be at that line. Even if you’re a littlebit under that lineand 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 ifyou’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 andstructured workout planand calculating your caloric intake,you’re doing the right thing. So these are the meals for today. If you guys have any otherquestions, of course,comment down belowif I haven’t alreadyanswered that question,but it’s gonna be a combinationof one of these carbs right hereand one of these proteins over hereand I’ll go ahead and putthat grocery list downin the video description belowso you guys can go ahead,check out those proteins,check out those carbs. And you guys can go aheadand shop it yourself. So aside from this, if I’m still hungry,these are the things thatare normally my go-tos,Greek yogurt, has casein in it,which is a slow releasing protein. It’s great if you’restill hungry at night,because it’s gonna be slowreleasing while you sleep. I normally put somefruits in there with that,just like that. So this is a combo. Eating a banana, justlike that, eating jello,jello is super low in calories. One of these things is only 10 caloriesand you can get the sugar free ones. And some grapes, right here,perfect for eating snacks in moderation. Of course, guys, you haveto keep in mind moderationfor everything right here. Don’t eat this whole packet ofjello right here in one take. I mean, it’s still probably only gonna be40 calories, but stillit’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 downin the comments section below. I’m gonna try to answer as many as I can. For now, I’m gonna go get some cardio doneat the skate park. Maybe we’ll do a littletattoo story or something. Alright, check it out, peace. Alright, we’re here. Lot 11 Skate Park. One of my go-to parks herein Miami under the I-95. Alright, so we’re gonna geta little cardio session in. This is, for me, the funnestway to get hours of cardioin there and honestly,I’ve never done anythingthat makes me sweat as muchand makes me sweat as fast. So if you guys find cardio super boring,just find something that’sfun to do and activeand get that cardio in. So let’s go skate a little bit. I got my knuckles tattooedwhen I was 18 years old. When I was 18, my world,my whole life was completely different. I was definitely a lot wilder back thenand I was still trying tofigure out and discover myself. Around that time, I had found outthat my girlfriend was pregnant. I was just gonna have a baby,I was only 18 years old. I needed to figure out howI was gonna make money,what I was gonna do for a job. And at that time, I was makingmusic and I was in a band. I thought I was gonna bea rock star or something. So basically I felt likeI had lived my whole pathinstead of my whole pathto live this other lifeand all of a suddenreality hits me in the faceand now all of a suddenI have to become a man. I have to start providingand switch up the whole thing. But at the same time,staying true to myself. So on my knuckles itsays redefine at the topand it says this mess at the bottom. So redefine, basicallyredefining all the shitthat I’ve been through. It’s a tattoo that means to meeverything that you’ve been through,through every difficultmoment lies opportunity. Every single time somethinghappens to go wrongis a chance and an opportunityto make something go right. So with that said, thank youguys so much for watching. I’m gonna see you guysin Texas this weekendthen I’m gonna stop by Las Vegasand then we’re gonnasee you guys in Toronto. I can’t wait to see youguys at the workshopand the workouts with Chris. So I’ll see you guys in a couple dayand for everybody else watching,I will see you next Thursday. Definitely stay tuned,because we’re gonna have somecrazy 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 knowwhat you want the next videoto be about and getready for the next dropof the Heria Weight Vest. That’s gonna be next month in December. Let’s go! – Smash that like button, guys.