What I Eat in a Day... (surprisingly simple)

What's up? It's Andy. I'm going to tell you guys what I eat in a given day, all right

And this diet that I ate yesterday is what I've been eating almost every day for like six months, going on like 10 months, okay

Someone in that range, I can't remember exactly when I started doing this. But like I said before, consistency is really important

So you might wonder, consistent at what, right? So I'm going to go over that today

All right. So keep in mind, too, I use my macro tracker every day, even though I eat the same stuff every day, you know, it helps me keep track of how many macros of each type I've got coming into my body

All right. So let's go. Let's start right now with breakfast. All right

So first thing is I wake up and I have some black coffee

All right. And it's Starbucks, whole bean from Costco. All right. In fact, everything on this list is from Costco because that's where I shop

Because you got to get everything in bulk. right save a few bucks too so coffee right wake up wake up my mind i like it and i have a nature valley

oat and honey granola bar all right for a few carbs now in the past i didn't always have carbs before

the gym um but recently when i started working on trying to build muscle i realized that it is uh

pretty handy to have just a few carbs in your body so like maybe somewhere around 50 grams is a good

starting point, right? So then I take off, go to the gym, right? And then on the way to the gym

I have about two to three sticks of smarties. That's right, candy. Now, I read this a few years back

that dextrose is a type of sugar that is similar to fructose, which is the most common

type of sugar, but dextrose, for whatever magical reason, I didn't do my research today

because I'm a little tired today. Dextrose is a different type of molecule that goes directly into your bloodstream and into your brain for glycogen

And so it's a quicker reacting carb for your muscle. All right

So that's why I use dextrose. And you can apparently find that out there in other types of candies too

So I could do some research. All right. Cool. So boom, the gym

Work out hard. I stay focused. I use all my mindset tricks, right? I say hi to all my friends We catch up It great Boom I on with my day All right So when I get back from the gym you know they talk about these windows of time right The recent studies say that you don have to have your protein at a certain window like they used to think in the past

So carbs is a little different. You're supposed to have carbs at a certain time, right

So when I get back from the gym, though, I still have this habit of eating my lunch, right

So I have five eggs for lunch, all right? And I also have been eating baby carrots

That's right. Baby carrots. So I have lunch and eggs and carrots, right

It sounds weird, but I actually, this is gonna sound crazy. I throw the eggs in the microwave

because it's just faster. I'm just kinda lazy, right? And so this sounds like the most horrible lunch ever

but when you get used to stuff, it's fine, right? So I throw the eggs in there

I whip them up, throw them in the mic, right? And nuke them. If you do this, it's actually about one minute per egg

right, a little less than that. Boom, scarf it down. It's almost like it's more like taking your vitamins than it is like sitting down and enjoying your lunch, right

That's the way to think about some of this nutrition if you want to work on your fitness is

is it's not really like something to be enjoyed like you're on a super yacht, you know, eating like lobster and with a, you know, private chef

Generally, the fitness food's pretty boring. So, you know, it's better to think of it like, okay, it's just like eating my vitamins, right

Just scarf it down, boom. And actually, when you get used to it, it's pretty good. So, all right, so that's lunch

And so now is when I started looking at my macro tracker and thinking, how hard did I work out

How far behind am I on my carbs? Because I don't want to get too far behind on my carbs

because if I'm working really hard in the afternoon, I will realize, oh man, I am like really far behind

And then I can crash, right? You can have a midday crash where your brain just runs out

of glycogen. So if I'm too far behind, I'll make sure to eat some more carbs, which

are in the form of maybe another nature valley granola bar or maybe gummy bears

That's right. I like candy. But I eat gummy bears, right? So that's one of my candies of choice

Another one too that I didn't eat yesterday, but that I have on hand is jelly beans, right

So I like the jelly belly ones because they're small. And each one is a different flavor, right

So it maximizes your sense that you get to eat. Okay. So in the afternoon, I'm working, right

And so I have a routine and I regularly have a couple more cups of black coffee Now I forgot to mention this but in my coffee I don put anything in it It just straight black coffee all right I don know if that because I a tough guy or what but once you get used to it I like it straight black

But you can have it with artificial sweetener or something. If it's zero calorie, it's zero calorie, all right

We're not talking about healthy eating today, whatever that means. We're just talking about macros, all right

So with my afternoon coffee, I will eat another granola bar as well. Okay. So now too, if I am working hard, focusing hard, I'm counting that as part of my

my calories burned, right? So if your macro tracker app has to beat your basal metabolic rate at a

certain amount, you got to add hard hours of thought if you're actually really thinking hard

right? If you're just sitting somewhere answering phone calls and playing on your phone until the

phone rings, that's not hard thought. Hard thought is generating a thief

right writing a script that's hard thought all right cool so then it's getting

towards the afternoon and evening and I'm thinking about dinner so for dinner

I have chicken breast lean chicken breast from Costco in the freezer and I also

have some 88% lean ground beef so I'll alternate but on this particular day

yesterday I just have chicken and I've been eating chicken almost every day for

dinner for the last like six to 10 months it's been forever but you get used to it and it's fine right

so people panic oh my god you don't have all these fancy things no it's fine this is what i eat right

so i will eat about 18 to 25 ounces of chicken breast a night and at Costco they come these little packs

they're like vacuum packs sealed and i just i cut them up i throw them in there and then i just thaw one out

right and i'll also eat about four to six cups of of white rice

All right. So depending on your carb of choice, you can have potatoes if you want

You can have pasta if you want. That's all wheat. But well, there's all kinds of pasta

but you can have whatever carb you want, but that's what I eat, right

So I also cook my chicken in different ways. Sometimes I feel like some like Cajun, right

And I'll put some old bay on it and I'll eat it with some Louisiana hot sauce

Some days I feel like Americana, and I'll do a barbecue sauce

and then some days I do Asian style and I do some teriyaki on it and chop it up and put it over the right So it I eat the same thing but I can do different styles of it And so that brings me to the end of my macro day right And so before I go to bed though I usually like something like maybe a couple more gummy bears or something right To make sure that I am under my BMR with all the exercise I did during the day Um not too far below

Okay, so that I try to bring it into like somewhere between 700 and and under, whatever under is, as much as I can get close to 700 to 500 under

If I'm only under like about 100 or 200 calories, it doesn't feel like I'm, I did enough, you know

So I like to be somewhere around 500 under. But some days I feel like, man, I'm full and I'm under by 1,000

That's a little risky because what happens is if you don't eat enough the night before, the day before, then

next day you can run out of gas not get adequate recovery overnight and that's what happened to me

last night because i woke up today i was 700 under and i knew i worked out really hard yesterday but i

woke up today feeling like kind of exhausted and my brain just never fully turned on so that's what you

risk if you're too far below your bmr but if you're in the 4 to 500 calorie range you'll feel just great

and recovered the next day, all right? You'll feel extra great if you eat right at zero

but then you're not burning into your fat. All right? So, guys, that was my daily intake of food

that I ate actually yesterday, and I have repeated that for every day

over the course of six months, all right? So as you can see, that's like not very fancy

It's pretty simple, but I'm not hungry in the evening, and I keep track of it, right

There are days where I have, like, other different things, but I track them all and I make sure I'm still under my VMR

And then, of course, on weekends, every once in a while, if there's something, a social event

I have to account for all that stuff too. But that is the bread and butter, so to speak, of my diet

So that's what I eat. All right, got it. Good. Good for you guys

I hope you also go to your, you know, your grocery store of choice

and get some good macro stuff for you to start working on your physique right so let's go