What I Eat To Maintain Muscle + Run Everyday | FULL DAY OF EATING

[Music] [Applause] [Music] [Applause] [Music] good morning guys welcome to the video happy sunday uh today is a 12 mile easy long run on some hills so that's what i'm getting prepared to do so drinking my morning coffee doing some morning stretches mobility work um i showed in my last video with a lot of the mobility pieces that i incorporate into my programming so i'm just doing like some some so right um scraping and just like deep compression some passive stretching foam rolling uh i threw the lacrosse ball the frozen lacrosse ball on the bottom of my feet this morning now i throw the massage going on for a little bit so my warm-up is like 15 to 20 minutes just get loosened up for a run uh for this 12 mile run and then throughout the rest of this video i'm going to show you my full day of eating what i eat on a day where i run 12 miles and then tonight is also a hypertrophy leg training session so we'll get into that so cheers [Music] so [Applause] now the only thing i will be consuming before this run is one the coffee that i already drank and now g1m sport this is a lemon lime flavor g1m sport if there was one product from our line that i recommended for summer training endurance training specifically outdoors g1m sport would be it carbohydrates electrolytes supplying 350 milligrams of sodium so this morning it's not super hot and the sun isn't like beating down on me it's overcast however it is very humid so having a full electrolyte profile in me before i go on this 12 mile run is going to help out tremendously i can tell a big difference in my training when i take g when i'm sport and when i don't take g when i'm sport so i'm gonna down this and then go for this run so here we go [Music] so [Music] whoo that's not good fl [Music] really good all right 12 miles 744 minute per mile pace it was a nice chill run on a bunch of hills it hit a really hilly course my time was 1 hour 32 minutes 51 seconds and according to my garmin i burned 1 621 calories the humidity really got me this morning though i i probably lost a gallon of water a solid run though now this is how you test the the sweatiness of your run shorts [Music] yeah there's a sweaty one a little bit now before we dive any further into this video i want to let you know that this video is sponsored by dollar shave club and this sponsored ad i'm about to do is coming at you from our master bathroom that has been under construction for the past two plus months craziness you see dollar shave club is a subscription service that you can get shipped to your door on a monthly basis or however frequently you want or need these products and they focus on hygiene products like razors and toothbrushes and toothpaste and shampoo and conditioner and shave butter and my favorite the bite wipes here's the thing and this is the truth if you have never used wet wipes or butt wipes instead of toilet paper you've truly been missing out in life do yourself a favor get some butt wipes these are 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get thrown in there and then i'm going to do two scoops of whey protein so this is vanilla we actually don't do vanilla in five pound containers anymore i would just do vanilla and two pounders this is the last of our some our last of some of our remaining stock of five pounders two scoops of vanilla whey protein and then what i like to do is throw chia seeds in my smoothies so to add some good sources of fat some good sources of fiber so this will be about half a serving about about 14 grams i'm gonna say right there and what i'm actually gonna do is i'm gonna throw my strong greens and strong reds in this smoothie so this is our new flavor that everyone's been raving about the pineapple coconut so one scoop of strong greens and one scoop of strong reds the strong reds flavor is strawberry it's like a natural strawberry so the red's in there some almond milk right there should be good for the almond milk so steph makes smoothies all the time so we have these big smoothie straws it's good it's warm sure through icing for the flavors on point and then with this smoothie i'm gonna throw in four capsules one serving strong multivitamin one capsule of strong joints morning smoothie can never go wrong delicious so the next meal of the day i have eight ounces of this sliced grass-fed beef sirloin which is right here we actually got this from costco and this is it's pretty good i enjoyed it so eight ounces of this and then i have some of this arugula right here and this is bolt house ranch so whenever we buy boldhouse ranch we just put it in these like easy dispensable containers and throw some ranch on that arugula like so and then carbs-wise so these are just little potatoes got h-e-b sliced them well at first i microwaved them for six minutes and then we sliced them and i grilled them or sauteed them in about a tablespoon of olive oil and some sea salt and those will go right in there and on sundays i can make my lunches a little bit more intricate during the week it's just you know tupperware rice chicken rice beef but you'll never chew for the day [Music] [Music] [Music] now i don't know how long some of you guys have been following my story my journey the bpn story this youtube channel but in 2017 the first warehouse lease that preston and i signed was right here 2590 oakmont drive suite 420 and we can actually see the new warehouse from this old warehouse this one was about 6 000 square feet our new warehouse is about 20 000 square feet now with our expansion and i drive out of my way to go to the warehouse or the gym every single day because when i drive by this this space it brings back so many memories takes me back to where we first started the struggles in 2016 2017 as i was transitioning out of the military and and coming back from south korea and pressed to move down from pennsylvania to texas to open this warehouse and at that point we've already been operating vpn for five years you know i started bpm in 2012. we signed our first warehouse lease 2017 which is right here and then we moved to a bigger space but i go out of the way to drive past this because it reminds me the memories and the stories that will last a lifetime crazy what's the pre-workout choice today flight pink lemonade as i like to call it linda's lemonade you can tell we like it it's empty i only take a half a scoop though because if i take one full scoop it feels like i'm gonna itch my face off pre-workout flavor choices today we're doing strawberry kiwi flight we're gonna do some blue razz endo pump we're gonna mix these two together it is my hypertrophy leg workout today so as i talked about my last video i'm bringing back some leg training just pre-workout this is pump enhancer no stimulants to endo pump i'm bringing back more leg training into my programming um for the reasons of one mitigating risk of injury two improving my running aerobic strength um and just improving my run and experimenting with some things experimenting with some different movements um for those very reasons so when i did my first marathon ever actually in 2018 i kept leg training into my programming and i really didn't know what i was doing marathon training was i kind of just went out and ran in my first marathon i ran at 357 3 hours 57 minutes my second marathon i trained more running wise i actually had a program for running but i stopped leg training and i ran slower my second marathon my second marathon was a 415. so correlation between the two i'm not sure we'll find out as i start adding some more leg training back into my programming because i still am running six days a week uh and then on that off day that i'm not running i am either swimming or biking and some of those runs during the week two are double so i'm running twice during that day so i'll walk you through what we're doing today do you work for bpn the funny thing is that whenever we have team outings we have team dinners there's 95 chance that everyone is wearing vpn gear we just live in it live in it all right so the first exercise is going to be stiff leg deadlifts with dumbbells every exercise i do in this workout is going to be three sets about 10 reps um i'm not going super heavy i'm keeping form controlled and tight like i said i haven't lifted legs or put a lot of emphasis on legs for a while now so coming back into it it will affect my run for the next probably week to three weeks as we acclimate however should it should pay off so here we go stiff left deadlifts 55 pounds [Music] next up is going to be a dumbbell front squat so i got 60 pounds here and like i said three sets 10 reps and exercise number three is going to be walking in barbell lunges i got 135 on here let's walk down five steps then back five [Music] [Music] so the last exercise i'm going to do is the fourth one it's going to be what you call these hip thrusters yeah hip thrusters i got 135 on the bar um like i said slowly working back in some leg trains and keep it light i'm still going to feel this workout tomorrow guaranteed so i'm going to get back here in position post workout we're gonna do two scoops of the vegan chocolate protein powder what i've been doing is most mornings i do weigh when i wake up and like sludge or or waffles or pancakes and then post workout i do our vegan protein so we're gonna do two scoops of protein and i'm also gonna have this chocolate peanut butter blondie field bar this is my post-workout meal you know the probably number one question i've been getting recently has been how many calories do i eat a day and the truth is i don't know i don't track calories anymore i don't track macronutrients i actually made a post about this on instagram yesterday i talked about when i was 14 years old i had a pretty severe eating disorder or i had to be hospitalized and that kind of man manifested into um my love for fitness and then started to track calories and tracking calories and macronutrients became very obsessive for me and controlling and created bad unhealthy relationships with food and took years to kind of dig out of that and get to a point where i have this very healthy relationship with food now where i just look at it completely differently you know like food for me it's fuel it is um it's performance it is health it makes me feel perform recover and food is like medicine you know so i don't track calories i don't track macros but i'm very aware of what i'm eating focused on the quality of nutrition and in my head i kind of have like i'm not tracking numbers but awareness like to give you a clear example based off what i've eaten so far today i know tonight i need high fat moderate protein i don't need too much too much protein yet but i need some protein and higher carbs based off of my training sessions today and what i've expended on that 12 mile run and in the gym during that session and to sustain recover and continue to perform at the level i need to and one two well i need to fuel it with good quality food sources and enough of it right um so like that tonight's dinner will reflect that and i'm just aware of what i'm eating and what i have to eat to keep going but i eat intuitively i don't track anything i don't track macros or calories and i absolutely love the ability not to track and it's just being smart and making smart food choices and decisions but a lot of it is based off of my training like a day like today where i expend it a lot um tonight's meal is going to be pretty dense in calories it's going to be calorically dense so that's kind of how i go about nutrition and i personally prefer it that way 100 over tracking calories and macros so tonight's dinner is ribeye steaks uh sunday dinner this evening i'm gonna walk you through very quickly my favorite tips on cooking the perfect rib eye steak step number one let your ribeye steaks sit out to room temperature that's crucial let them sit down to room temperature before you start cooking them and then salt and pepper each side [Music] next step is we are going to put these rib eyes on the traeger at 250 degrees for about 40 minutes we are going to be doing a reverse sear technique we're about to lose that 40 minutes at 250 right on the trigger next step with the stakes is we're going to take them off the traeger and we're going to let them sit right here and what we're going to do is turn the traeger up to 450 and once it hits 450 we'll do each side for three minutes so this is the reverse sear in action what happened to the naan bread i'm pretty sure one of the dogs got non-bread yeah remy has remy has non bread well i was just about to explain to you guys i was just about to explain to you guys this non-bread recipe i realized i laid three out there were only two when i came back over remy had one of them so we buy nan bread here it is right here these are the mini naan breads okay and what we do is we throw on some mozzarella cheese on each one and then on top we use this spiceology truffle truffle parmesan blend it sounds really good on fries as well and then we throw the naan breads on the traeger uh for maybe like three minutes at like 450 until the cheese is melted they're delicious so we're making those tonight in the last meal of the night so the last i did for the steaks i just let it sit for like five to ten minutes after taking off of the traeger so i have the ribeye steak with some sauteed mushrooms or just salted sauteing some olive oil and then a few pieces of the naan bread here with the cheese and parmesan truffle seasoning and the salad here it's uh arugula cashews chopped up green apple radishes blue cheese and then steph's homemade dressing so this right here is the last meal of the night this is a big one this is a calorically dense one and that wraps the video so that is today's full day of eating running 12 miles hitting a leg workout and just some insight on what sunday dinner looks like so hope you guys enjoyed it thanks for watching and we'll see you guys in the next one

Channel: Nick Bare

Views: 951,221

Rating: 4.8545413 out of 5

Keywords: marathon prep training, marathon training, how to run and lift, how to maintain muscle when running, marathon diet, full day of eating, fitness nutrition, nick bare fitness, ironman, nick bare ironman, bare performance nutrition, bpn supps, endurance athlete, bodybuilder to endurance athlete, endurance athlete diet, diet examples, marathon nutrition

Id: rBqs8ksHdmU

Length: 22min 7sec (1327 seconds)

Published: Mon Jul 13 2020