What I Eat in A Week to LOSE FAT + BUILD MUSCLE? Body Recomp

[Music] hey everyone it is sophie and in today's video i'm going to share what i eat in a week now please know that the calories and macros that i am consuming are based on my personal stats and my goals if you want to know what you should be eating then make sure to check out my free macro calculator it's in the description box down below i personally use that one as well and if you want to see more workout inspiration then make sure to check me out on instagram because i post daily workouts there and if you like this video then please make sure to leave a like so i know that i should be uploading more what i eat in a week videos okay so now let's continue with the from the video desert on my hands strong like a tree there's roots where i stand oh i've [Music] day number one i always like to make sure that i get a balanced meal in whenever i did a workout so i meal with fats carbs and with protein i got a pitaya bowl with some protein powder and that is honestly one of my favorites i prefer that one over an acai bowl and then we went on a walk with our little puppy with lowi which is really fun it was actually the first time that we went to the beach and then i made some lunch afterwards i made two of these like sandwich thins and then the battery was empty which is always so annoying um but i just estimated my egg whites to be 200 grams i love having egg whites as a source of protein i think that always works really well with my system and these are the little sandwiches that i made super easy super quick and honestly very delicious and then as a pre-dinner snack i had some tortilla chips with guac dip and i made it with avocado obviously and then lemon pepper and garlic of course garlic and i estimated to have like 13 chips but i don't know i don't weigh my food actually i don't track macros i just did it for this video which is actually quite fun to see then i had a salmon bowl and a protein shake and that was day number one [Music] after our morning workout we went on a walk again and i actually had to grab something to eat while i was like on the road because we needed to go out and i got this like baguette with some cheese so i usually don't go for a wipe again because that doesn't really go well my system but that was everything that they had so when i was home again i got some yogurt with melon and this sugar-free sauce by women's best um just to get some extra protein in and then i had some more baguette for lunch just because i still had it and i don't want to waste food obviously and then for dinner i decided to make gnocchi gnocchi i don't really know how to say it with salmon and veggies this is one of my favorite things to make because you only have to boil the gnocchi for like two minutes so it's super fast and i just pop the salmon in the oven so i don't really have to worry about it and then just mix and match everything together and you have honestly such a good dinner definitely recommend and then i had some protein powder or protein shake to end my day day number three this was a special one as you can see my daily intake is around 3k calories which is higher than what my intake was in the first two days and that is because this day was the day that i recorded the entire tui chloe thing shred challenge in one day i did the entire challenge in one day so if you haven't seen that youtube video yet then what are you doing make sure to watch it after you've seen this video of course but in order to be able to do the challenge i first of all had a higher caloric intake because i expended more energy but also i mainly had carbs during the day um mainly carbs that are quick like energy source such as the corn flakes in the morning i think i had 100 grams and then i had a juice which was a four out of ten it wasn't the best one ever but i still wanted to get some veggies in but i didn't really feel like eating them as that made me feel very full and i didn't want to feel full because i had to train the entire day um but i usually try to get a more balanced intake of fats carbs and proteins and at least try to get somewhat of an even intake of protein throughout the day whereas today i decided to not get any protein in during the day and just to save them and then for lunch i had loads of bread and then i had pizza for dinner and no i did not make this one myself going to eat some protein because i didn't really have any protein today so far i'm going to eat two of these little yogurts with 13 grams of protein each i'm also going to drink a protein shake and then these were the stats by the end of the day when i finished the complete challenge and then it was on today number four which started with a bit of a road trip because i needed to celebrate that i did the challenge and i can only really celebrate with one thing and that is of course donuts so i got a donut and then i didn't really know what to pick out what else to pick and i got a cinnamon bun i think so but first i made breakfast because i didn't want to start my day with sugary things so i made another like sandwich thin with a mixture of egg egg whites pine nuts spinach mustard and that's honestly really good basically the same ingredients as i had in one of the earlier days and then i also had some pineapple or bananas next to it and then it was time for me to have my donuts which were the best love them and then as a snack i had a protein shake and some nuts mixture of cashew and almonds and then it was time for dinner and i had like a very easy falafel salad with like a tiny bit of bread and then later in the evening i had some yogurt with a bit of honey and some corn flakes after our walk i decided to make juice again again with celery and apple and spinach so not the best um but it's healthy you know and you feel good after you had it and then i had some oats i make it with oat milk bit of cinnamon and some almonds and then i made a wrap for lunch super easy with some falafel that i still had left from the day before and then as a little snack i got some flippy nose i think some cookies they are really tasty and i actually was on a mission to find some peanut butter and i went to the store which was so cute i love stores like this and then i found all these natural butters which makes me really happy and i always check the ingredients to see if they are indeed like natural and only contain peanuts which i think they did but i think it was swedish so it was just an estimate and then i had some salt as well himalayan sea salt and then i made world's easiest dinner and a bit blunt but it was fine and then i had some yogurt afterwards and then we unexpectedly got some gym equipment delivered i mean we ordered it obviously but we didn't know that they were delivering it that day so that was unexpected so i had a quick protein shake went to bed because i knew that the next day we would be lifting some plates and dumbbells into the right spot but first it was time for some healthy pancakes high protein pancakes i love this recipe it never fails i'll add it to the screen right now so you can check it and the trick with these pancakes is that you bake them at medium heat and then you only flip them once because otherwise they don't get like very fluffy they get more flat unless you like that of course that's perfectly fine but medium heat is absolutely key because otherwise they will burn before they are done and then i served it with some peanut butter best breakfast ever takes a bit of time but then you have something then i made these pizza wraps which also really good make sure that you only have them in the oven for like a few minutes because i burnt mine and then i had some yogurt which was very oddly looking and tasting and then i had this for dinner i also had a tuna steak but i forgot to film it and i had some cornflakes in the evening because cornflakes in the evening are better than corn flakes in the morning and then this was the day that we were like lifting all the gym equipment and then louie was playing in the meantime which was so cute and then i tried to do some curls with our new like curl bar easy bar um it was a bit heavier than i expected but it was fun fun to try and then i had like an easy breakfast because obviously we weren't busy i had made a wrap that i still had left and with some avocado spread made a quick like egg omelette to make an egg wrap get some protein in and add some veggies as well and then i had a little like yogurt with extra protein as a snack and then i had my lunch already prepped which is honestly life-saving or at least mood saving um i had some rice some veggies avocado cucumber spinach pine nuts and then i only heated up a veggie schnitzel and added it and then i had the perfect lunch honestly prep your meals because it saves so much time and effort and it makes everything better and you will make better choices and then i had some bread with peanut butter and cucumber because that is the best combination and then i went on a bit of a bread kick so i also had some bread with philadelphia and then i wanted something sweet again so then i had bread with peanut butter again which is always how it goes with me and then i had some pre-workout and i wanted to test out this machine now this is just a sneak peek um i will show the gym in one of the upcoming videos if you want to see it let me know in the comments if you want to see it but i had to try it out and then i made some gnocchi again because as i said super quick super easy and i had some like protein yogurt got some extra protein in and then we went to the pet store the best way to end your day it is open until super late but we got a new um like mattress thing for louie to sleep on and we got some food for her and i think that she absolutely loved it like look how she's laying like she is the best gift receiver she's always so happy when she receives something and of course i had to test it out as well and honestly it's super comfy like i could sleep on it um but that was it i just wanted to show this moment because i thought that it was so cute thank you so much for watching this what i eat in a week video make sure to like it if you liked it and don't forget to subscribe so you never miss any of my future videos ever again and then i'll see you in the next one bye guys

Channel: GAINSBYBRAINS

Views: 455,994

Rating: 4.9646516 out of 5

Keywords: gains by brains, gainsbybrains, gainsbybrains sophie, brainsbygains, what I eat in a week

Id: tf1fIHvVbYs

Length: 11min 7sec (667 seconds)

Published: Sun Oct 04 2020