What I Eat in a Day TO LOSE WEIGHT (& my training)

i lost 22 pounds in five months and in today's video i'm going to show you exactly how i did that it all comes down to being in a calorie deficit so during those entire five months i was in a calorie deficit which means that i consumed lesser calories than what my body needed to maintain its current state which is why i dropped my weight and why i decreased my body fat percentage now how much calories you should consume in order to be in a calorie deficit that differs per individual but luckily there are tools online that you can use to figure out how many calories you should consume in order to work towards your goals so now that we have determined our daily caloric intake it is time to make breakfast with a twist because it's noon okay so i started eating at noon and that is because i fasted until 12 and then i started my eating window at 12 and then i ate until 8 in the evening so i had an eight hour eating window i practice intermittent fasting now intermittent fasting isn't a diet it's a pattern of eating so it doesn't tell you what you should eat or how much you should be eating so it doesn't necessarily lead to weight loss in its own however it does tell you when you should be eating and the reason why i enjoyed intimate fasting especially whenever i'm in a weight loss period is because it just makes it easier for me when i start eating my hunger kicks in so it's easier for me to not eat and then don't really worry about feeling hungry and then when i eat i can eat like a lot instead of eating like small portions throughout the day additional benefit i just experience a lot of mental clarity when i don't eat and a lot of energy actually personal preference not a diet on its own pattern of eating but i always did it when i was in the weibo's period what we are going to make is oats but with a twist because we are going to add cucumber to it because you don't really taste the cucumber but it adds a whole lot of volume to your oats which means that you eat a bigger portion you feel more full that is something that i always did i also have a protein shake next to it very easy fast absorbing protein guess 22 grams approximately of protein in one sitting perfect just easy i have 45 grams of oats with a bit of water and cinnamon and then i have one whole cucumber that i cut up in tiny pieces i just prepare my oats on the stove as i normally would and then at the end of it i add the cucumber give it a good few stirs and then you're good to go and i wanted to show the difference between having the oats with cucumber and the portion size without i felt like you couldn't really see it but the difference is 800 grams with just the oats and then almost 1200 grams when you have the oats with a cucumber so that's almost a 400 gram difference which is quite a lot of volume add your favorite toppings have your protein shake and you're good to go okay so then around four ish i usually went to the gym now before i get all these comments saying like oh i cannot go to the gym at four or eat breakfast at 12. i'm fully aware during this period i was a uni student and i really had only like 14 hours of mandatory classes i was at uni a lot more often but it also allowed me to have a bit of a more flexible schedule so i usually worked until very late so let's hit the gym i'm going to pick an outfit and as you probably know gymshark i'm just going to put it there gymshark's early black friday sale starts on a friday the 13th at 7 pm gmt so i'm quickly going to show you some of my favorites i'll pop my shopping link in the description box down below if you want to shop through my link doesn't change anything on your end but i really really appreciate it i see it i always try to respond to your dms on instagram if you use my link so thank you so much if you do you know what i'll just do a quick little try on that will be fun first outfit is the adapt pattern seamless sports bra with the pipa joggers which i'm wearing my regular size in the joggers but if you like a more oversized fit then definitely size up i'll list all the items with their specific discounts in the description box but i just quickly wanted to talk over them and then here i'm wearing the low neck ballet in black with the adapt camo seamless leggings in obsidian green which honestly is one of my favorites look at that fit love it next up is the low neck ballet again which is not a sport draw but it's just so cute with the adapt marl seamless leggings in moss gray which is a beautiful nude kind of color and then i'm having a blue moment with the fraction crop top and the adapt ombre seamless leggings i love the adapt collection if you haven't noticed and then here i'm wearing the adap morrow collection again which i love the back of the sports bra and this is the purple color and then this is me wearing the high waisted flex leggings in black such a good staple black legging with the training cropped sweater and then the no vpl ballet underneath and then i'm wearing the essential tea in white which i love to like tie up with the low neck seamless bralette underneath and then the adap marl seamless in blue you already know that there was only really one option for me you just can't go wrong with the vital seamless it just always makes me feel like a freaking badass and i just love the fit it's just stretchy it's comfy i'm ready to train legs now my training itself never changed when i was in a booking phase or whenever i was in a weight loss phase it's always the same like i mean i did change my training approach over the years however i didn't specifically change it in order to reach a different goal when it comes to my weight reason being is what helps you build muscle whenever you are in a maintenance or in a building phase it's what helps you with maintaining muscle mass whenever you are in a deficit so we're going to train legs and we're going to hit them hard starting with these squats i'm doing four sets of 10 to 12 reps really trying to push myself here this was still warm up set but this one was filmed better but that is what i did here and then really focus on keeping a good form and neutral spine next up is this variation of the lateral squat which i absolutely love it's a really really challenging movement and i did three sets of 12 each side moving on to the single leg hip thrust i love doing unilateral exercises to minimize any muscular imbalances which is why i'm doing it single leg here and i did 15 reps per side and i did three sets moving on to some accessory work and for that i'm using my new light band in the lovely lilac color which we'll be releasing very soon make sure to stay up to date because it's honestly it's been taking over my heart i love doing any hip abduction movement with it because it has a bit more stretch so here i'm doing standing hip abduction and i'm trying to reach three sets of 20 reps per side and then next up is the glute kickback same as with the hip abduction and i do superset so firstly hip abduction and then the kickback which is it just makes your glutes cry and then moving on to a squat variation i'm using my band for extra resistance elevating my heels and then make sure to keep your posture upright and that's it okay so we are done with training but another thing that i always made sure to pay attention to is my daily step goal because what i noticed is that when i lowered my caloric intake then my movement during the day also slowed down which means that i like burned less calories for me this was something that happened unintentionally i just had less energy and i felt a little more tired so having a daily step goal really forces you to stay active during the day and that really helps with maintaining that deficit so if you don't have a step goal yet then make sure to look at what you're currently averaging at and then set a goal that is slightly higher and just keep pushing yourself whenever you hit a plateau with your weight loss now it's time to make lunch for lunch i am making a veggie schnitzel i used to put this one in the air fry but i don't have an air fryer here so i'm just making it in a pan using a bit of avocado oil and then obviously taking the oil out of the pan and so i don't have any excess oil and then i'm also making a grilled cheese scent which i used to use protein bread but i don't have it here in spain so i'm just using a sandwich thin and then i'm grilling some low-fat cheese low-carb cheese and then i make a little salad with two eggs and my grilled sandwich and then of course i have to add the reduced sugar ketchup such a good lunch it is time to make dinner now i usually had dinner between 7 or 7 30 and then i had my little snack right before my eating window ended so right before eight i quickly wanted to talk about cheat days or cheap meals so what i usually did was i didn't have any cheat days i don't really like to refer to things as like cheat in general i explained that in my meal prep video but regardless i didn't really have cheat days i can put you over your weekly total intake so what you don't want to do is eat in a deficit during the week and then eat so much during the weekend that you are at maintenance on a weekly basis or maybe even in a little surplus so i didn't really do cheat days and i sometimes had a cheat meal or basically just a meal that i didn't track and then i just had whatever i wanted to so for example pizza or pizza usually pizza or i don't know like sushi for example i only did that when i one needed it mentally or physically and when i had a really good week so if i did my workouts if i hit my steps if i did my meal reason why i was a little bit stricter about it than i am now is because i just had a certain goal that i wanted to achieve in a certain time frame and i didn't want to basically waste any time being in a deficit for any longer just because i didn't just do what i set out to do so that's why i was a little bit more strict with it but it is time to make dinner and my dinner is a little bit higher in fats which is why my daily intake is a little bit higher in fats compared to carbs but that's just different a bit on a daily basis because it's important to get your fats in as well for dinner i'm making some potatoes with asparagus and salmon i used to do the potatoes in the airfryer but again i don't have it here but i love the airfryer for that because it just makes fries basically tastes a bit different but you don't even really notice when you're on a diet and then i seasoned the salmon and then i prepared it in the pan with again a little bit of avocado oil but not too much and then i grilled the asparagus afterwards and there you have my dinner which is looking absolutely delicious high volume keeps you full for long and then it is time to make a snack afterwards and there we have the melted chocolate which is like a dream i usually did it with the alban marie method but i'm too tired now and then add your favorite fruits and then you have your little chocolate fondue

Channel: GAINSBYBRAINS

Views: 408,397

Rating: 4.9337234 out of 5

Keywords: what I eat in a day, weight loss, gainsbybrains, gains by brains

Id: 8rtB4hz6Fns

Length: 10min 47sec (647 seconds)

Published: Fri Nov 13 2020