This Diet Plan Won Me 6 Olympias — Transcript

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1. 0:04[music]
2. 0:11>> What is up, YouTube? Today I'm going to
3. 0:12be taking you through the exact diet
4. 0:14that I followed to get insanely shredded
5. 0:17to win Olympias. So, I'm going to start
6. 0:18with meal number one, cuz we don't call
7. 0:19it breakfast. I'm going to get prepping
8. 0:21on that.
9. 0:22>> [music]
10. 0:27>> How many meals per day were you eating,
11. 0:28bro?
12. 0:29>> It usually was around six meals a day
13. 0:32plus a protein shake. Near the very end,
14. 0:34the protein shake would come out.
15. 0:35>> Why so many meals instead of fewer big
16. 0:39meals?
17. 0:39>> By eating more meals and spreading them
18. 0:41out more, I felt like my metabolism was
19. 0:43revving up. I was able to burn more
20. 0:45calories through the day and use that
21. 0:46food more efficiently. That's not really
22. 0:48proven. People fight against that, but I
23. 0:50noticed it firsthand that it actually
24. 0:51works. So, big thing in bodybuilding is
25. 0:53just most meals as possible. Also helped
26. 0:56to like spread stuff out so you make
27. 0:58sure your nutrient timing is like
28. 0:59efficient and spread throughout the day
29. 1:00so you're always getting a little bit of
30. 1:02intake of protein so you're not losing
31. 1:04too much muscle.
32. 1:05>> All right, so bring me back to the prep
33. 1:06days tracking this food. This meal is
34. 1:09375 g of egg whites and one whole egg.
35. 1:12It is quite a sad-looking
36. 1:14meal,
37. 1:15but
38. 1:16that's what it is. You're trying to get
39. 1:17shredded, not enjoy your food. This
40. 1:19comes out to 267 calories, 50 g of
41. 1:22protein, 6 g of fat, and 3 g of carbs.
42. 1:25So, a lot of my meals were consistently
43. 1:27around 250 calories, which is even
44. 1:29saying that number is so sad. That's
45. 1:31like
46. 1:32a portion of a meal that I eat now.
47. 1:34But, that's what it takes. I typically
48. 1:36would eat this meal at anytime between
49. 1:387:00 and 8:00 a.m. This would be the
50. 1:40first meal I would eat right after
51. 1:41cardio. And then, I would typically
52. 1:43train after the next meal. So, this was
53. 1:44just getting some protein in. That's all
54. 1:46I was worried about.
55. 1:48>> [music]
56. 1:52>> Did you care about taste when you were
57. 1:54in prep, or were you just eating for a
58. 1:55purpose?
59. 1:56>> I mean, it was eating for a purpose, but
60. 1:58because you're so hungry from literally
61. 2:00being starving for a bit makes it appear
62. 2:02that everything starts to taste good.
63. 2:04>> What tips do you have for people that
64. 2:05are 6% body fat or leaner?
65. 2:07>> For people trying to get as lean as
66. 2:08possible. I should have a lot of tips
67. 2:09because I was starving all the time, but
68. 2:11I mean this cuz I got to get out of here
69. 2:13and I'll say them later in the video.
70. 2:17>> [music]
71. 2:24[music]
72. 2:25>> When you're in prep, you got to be
73. 2:26exact.
74. 2:34This scale's not accurate enough.
75. 2:38This would drive me crazy in prep, but
76. 2:39I'm letting go of the obsession and the
77. 2:40OCD, so we're going to move on at 44.8
78. 2:43instead of 45.
79. 2:44>> Came back a little there for a moment.
80. 2:46>> [laughter]
81. 2:47>> So,
82. 2:47well, I started switching a little bit.
83. 2:52All right, so meal two
84. 2:54was frequently my favorite meal of the
85. 2:55day because this was my pre-workout
86. 2:57meal. When I was down to really low
87. 2:59carbs, I would only eat carbs before and
88. 3:01after the workout, and I would use
89. 3:03oatmeal. I could have had rice or
90. 3:04whatever, but oatmeal felt like it
91. 3:06held me satiated for a little bit
92. 3:08longer, and I was allowed a scoop of
93. 3:09protein a day for the most part of the
94. 3:11time. So, me being able to eat something
95. 3:13that is chocolate flavored or vanilla or
96. 3:15cookie and cream when I'm in like
97. 3:16starvation mode tastes it incredible.
98. 3:19So, I really enjoyed this meal. To get a
99. 3:21proper amount of protein from a meat and
100. 3:23not just powder, I would have a little
101. 3:25bit of ground turkey, and I loved
102. 3:26ketchup, but you can't have ketchup with
103. 3:28all the sugar in it, so I would end up
104. 3:29eating pico. So, it would be 90 g of
105. 3:32ground turkey with a little bit of
106. 3:34tomato, 45 g of oats. These are the
107. 3:37bowls that Bradley eats like fruit out
108. 3:39of, and these were like my meal bowls.
109. 3:41And then I put a scoop of protein in
110. 3:42here, mixed it up, and that would be my
111. 3:44pre-workout meal. All right, so this
112. 3:46beautiful meal came out to 362 calories.
113. 3:49This is a high-calorie meal, 49 g of
114. 3:51protein, 5 g of fat, 31 g of carbs.
115. 3:56I had a period of prep
116. 3:58and my total carbon intake was 40 g
117. 4:02pretty frequently. So, this would pretty
118. 4:03much be close to all the carbs I would
119. 4:05eat in a day other than a little bit
120. 4:06from
121. 4:06>> [snorts]
122. 4:07>> either the tomato or some vegetables or
123. 4:09whatnot. But, this was predominantly it
124. 4:10and this would be my big satiating meal
125. 4:12that I would have before going to work
126. 4:14out.
127. 4:18>> You use the chest pieces idea for two
128. 4:20What are you actually moving around from
129. 4:21one day to the next?
130. 4:22>> Usually, protein would never change and
131. 4:25you would pull fat and you would pull
132. 4:26carbs throughout. So, I'd start having
133. 4:28carbs every single meal, a high amount
134. 4:29of carbs, and then you'd start pulling
135. 4:31those carbs one by one. Typically, my
136. 4:33last meal of the day would pull the
137. 4:34carbs, be higher fat like salmon with
138. 4:36just vegetables, and then throughout the
139. 4:38meals you would just pull pull pull
140. 4:39carbs until the very end you're left
141. 4:41with just a little bit of carbs right
142. 4:42before your workout, right after the
143. 4:44workout. Sometimes pull the post-workout
144. 4:46or the pre-workout ones. But, really at
145. 4:47the end of the day it's you have a meal
146. 4:49plan that you know your body's good on.
147. 4:50You follow it to a T. Your body knows
148. 4:52when the food is coming, what type of
149. 4:53food is coming, and you're just pulling
150. 4:55it away. You're getting used to getting
151. 4:56this amount of calories in this exact
152. 4:57way and also just less less less. So,
153. 4:59your body's burning more calories,
154. 5:01you're consuming less, and then you get
155. 5:03shredded over time.
156. 5:07>> You said earlier you had tips for people
157. 5:08trying to get as lean as possible. What
158. 5:10are they?
159. 5:11>> I have quite a few.
160. 5:12But, number one because it would be
161. 5:13revolved around this meal is sleep.
162. 5:16You lose 1 hour of sleep,
163. 5:18your discipline
164. 5:19tanks. And people don't understand that.
165. 5:21So, the worse your sleep is, the less
166. 5:23sleep you get, the harder it is for your
167. 5:25brain to make the decision to do hard
168. 5:26things. Your willpower decreases like by
169. 5:29fat. Not even no matter how strong you
170. 5:30are, it gets harder if you do not sleep.
171. 5:33So, sleep hygiene is so important,
172. 5:34especially when you're dieting or trying
173. 5:36to accomplish something difficult.
174. 5:37Because the more tired you are, the
175. 5:39worse decisions that you make. So, often
176. 5:40in prep when you're starving it was
177. 5:41already hard to sleep. So, I would eat
178. 5:43breakfast often, shower, and then nap.
179. 5:47And just go lie on my coat in the
180. 5:48sunlight just like put my feet up and
181. 5:50just lie there and just fall asleep. And
182. 5:51I would nap and then wake up and then
183. 5:52can I eat again? That was all I was
184. 5:54thinking about was food. Good sleep,
185. 5:56long sleep, restful sleep makes
186. 5:58everything in life easier, especially
187. 6:00dieting. So, if you're someone whose
188. 6:01sleep is off and you feel like you keep
189. 6:02making bad decisions and your cravings
190. 6:04keep getting the best of you and your
191. 6:05discipline just sucks in terms of what
192. 6:06you eat, remember one to try and sleep
193. 6:08better and that will help you. I
194. 6:09promise.
195. 6:12>> [music]
196. 6:16>> To full extension, drive the elbows
197. 6:18through.
198. 6:19A little faster.
199. 6:22Three,
200. 6:23two,
201. 6:24one, and go.
202. 6:27Three,
203. 6:28two, and one.
204. 6:29>> How like as [music] you're coming down
205. 6:31you're driving your feet into the ground
206. 6:33to push your back into the bench.
207. 6:34Driving through your feet into the bench
208. 6:37even on flat.
209. 6:38>> Three, two, one.
210. 6:39Two,
211. 6:40one dead stop, go.
212. 6:42Three,
213. 6:43two,
214. 6:44one dead stop, go.
215. 6:46Three, try to throw it off you. And go.
216. 6:49>> [music]
217. 6:50>> Yep.
218. 6:52Three,
219. 6:53two,
220. 6:54one.
221. 6:57Three, two,
222. 6:59one.
223. 7:01Good. Three, two, one done.
224. 7:03>> Other one?
225. 7:04>> Donezo, donezo, donezo.
226. 7:09>> This brings me back to Olympia prep. Cuz
227. 7:11I don't think I've had just plain fresh
228. 7:13caught Alaskan cod. Age-old bodybuilding
229. 7:15wisdom is you eat white fish to get thin
230. 7:17skin. This meal is 100 g of white rice,
231. 7:22200 some grams of white fish, and I got
232. 7:25a little bit of asparagus in there.
233. 7:27Asparagus, if you will. I used to put
234. 7:29shredded lettuce in all of my meals
235. 7:30because it added volume and no calories,
236. 7:33but there's an outbreak and people are
237. 7:34getting sick eating lettuce right now.
238. 7:35I'm not trying to risk that right now.
239. 7:36But this comes to 300 calories, 47 g of
240. 7:40protein, 29 g of carbs.
241. 7:43>> [music]
242. 7:45>> You gave us the first tip we're going to
243. 7:46need. What's number two?
244. 7:47>> Probably honestly the most important is
245. 7:49setting yourself up for success, your
246. 7:51environment and your schedule.
247. 7:53So, when I'm prepping, I knew exactly
248. 7:55what I was eating every single day. I
249. 7:57knew what time I was eating it. Having a
250. 7:58specific routine that takes the thinking
251. 8:01out of it or makes your brain require
252. 8:03less discipline [music] to make the
253. 8:05right decision. So, if you have to make
254. 8:07yourself make your life easier for you,
255. 8:09you will be more likely to succeed.
256. 8:10Don't rely on discipline. Rely on
257. 8:12systems and structures and routines and
258. 8:14set your environment up for success.
259. 8:16>> Justin, anything to add?
260. 8:18>> Don't be a skinny [ __ ]
261. 8:19>> Well, no. We're trying to be a skinny
262. 8:20[ __ ] We're trying to get shredded.
263. 8:22>> Be a skinny [ __ ]
264. 8:23>> Think like a skinny [ __ ]
265. 8:30>> [music]
266. 8:31>> So, proper is really just eating egg
267. 8:32whites and white fish, huh?
268. 8:34And we were staying at the Trump
269. 8:36the last year I competed and it was
270. 8:38pretty hilarious because Trump actually
271. 8:39stayed at my hotel while we were there.
272. 8:42So, there was like
273. 8:43>> What's it called? What's security
274. 8:44called?
275. 8:44>> What do they call it? Secret Service?
276. 8:45>> Secret Service on every floor. They were
277. 8:47on our floor. And when you eat a lot of
278. 8:49fish, you can't escape the smell. When I
279. 8:50was cooking this, Gordy was like, "Oh my
280. 8:52god, this is like prep PTSD."
281. 8:54>> [music]
282. 8:54>> And when I cooked it in a hotel room,
283. 8:56like pounds of it, like $200 of cod, you
284. 8:59sweat out fish. Your whole house, your
285. 9:02clothes, everything around you just
286. 9:03attaches to them and smells like fish.
287. 9:05Secret Service agent literally two doors
288. 9:07down from us. You get off the elevator
289. 9:09and they're just like, "Whoa." Whole
290. 9:10floor smelled like fish.
291. 9:12>> cuz everyone's coming to buy probably
292. 9:13all the fish.
293. 9:153 lb of cod and like 3 lb of salmon.
294. 9:20>> Ooh, it's chicken. It's not even fish.
295. 9:23It's a delightful surprise. If you're
296. 9:25single and you're prepping and you're
297. 9:26eating a lot of fish,
298. 9:28just stay [music] single. Don't try and
299. 9:30get past it. With that being said, next
300. 9:32meal is more fish. This is 220 g of
301. 9:37white fish, cod, with some asparagus. No
302. 9:40more carbs for the rest of the day. Not
303. 9:42around the workout. So, like I said,
304. 9:45carbs are all around that. This is
305. 9:46really just getting protein in for the
306. 9:48rest of the day. Making sure I'm not
307. 9:49getting too skinny and keeping calories
308. 9:51at low as possible.
309. 9:53>> [music]
310. 10:00[music]
311. 10:06>> Would you recommend people copy these
312. 10:08exact meals if they're trying to get
313. 10:09lean?
314. 10:10>> Yes and no. Everything always depends. I
315. 10:13feel like if you really wanted to get
316. 10:14lean, this works. But it's definitely
317. 10:16very extreme version. Like if I just
318. 10:18wanted to get leaner now, even myself
319. 10:19right now, I wouldn't do exactly this
320. 10:21because [music] life is different now. I
321. 10:23don't have as much
322. 10:24to have much muscle tissue on me. I
323. 10:26don't need to get as lean back.
324. 10:27Bodybuilding is the extreme of [music]
325. 10:28everything. That's why everything's so
326. 10:30boring, so low calorie cuz it's just
327. 10:32optimizing as much as you possibly can.
328. 10:34If you set yourself up with a diet that
329. 10:36is too difficult that you're not going
330. 10:37to follow, you're actually doing
331. 10:38yourself a disservice. You might as well
332. 10:40add calories in and actually follow the
333. 10:41diet than start with a diet too hard
334. 10:44that you're not going to follow.
335. 10:45>> Can you have [music]
336. 10:46cheat days and cheat meals while you're
337. 10:48still trying to get lean?
338. 10:49>> They're a tool that can always [music]
339. 10:50be either harmful or useful depending on
340. 10:53how they're used and if you actually
341. 10:54need them. If you're someone who's like
342. 10:56knowing I can diet hard all week if I
343. 10:58have that meal on Saturday. If I have
344. 10:59that date night on the weekend, then
345. 11:00great, that [music] works. Not really
346. 11:02sustainable for like long-term life.
347. 11:05Sometimes people have a cheat meal and
348. 11:06that actually makes their cravings way
349. 11:07worse. That night, the next day, the
350. 11:09next couple days, they're thinking about
351. 11:10food more because they had a taste of it
352. 11:12versus when you're restricting, you
353. 11:13think of it less. So, you just got to
354. 11:15know what is going to affect your mind
355. 11:17>> [music]
356. 11:17>> the most.
357. 11:23>> How's your diet nowadays compared to
358. 11:24[music] what it was during prep?
359. 11:26>> Oh, I mean, compared to this,
360. 11:28significantly better. People If you're
361. 11:29not watching this and you're like, "Mhm,
362. 11:31that looks like a good diet." Then
363. 11:32you've lost your mind. Really, it's just
364. 11:34a lot more free and flexible. I ended up
365. 11:36being free for a while, was having
366. 11:38sandwiches and wraps and doing all these
367. 11:39things that I love to do, and then I
368. 11:40kind of just converted back to the food
369. 11:42I always ate. There's usually a ground
370. 11:44turkey and rice meal. There's usually
371. 11:46ground beef with avocado. There's
372. 11:48usually an egg and bread meal. And then
373. 11:50I usually have a brown rice pasta with
374. 11:53either ground beef or ground turkey as
375. 11:54well. That's 90% of what I eat. And I'll
376. 11:56throw snacks in there because Bradley
377. 11:57has good snacks that she has around the
378. 11:59house and I'm not going to not eat her
379. 12:00snacks, especially if she doesn't finish
380. 12:01them.
381. 12:02But as a whole, I eat very
382. 12:05similar still. This meal is 150 g of
383. 12:08ground turkey, one egg, and four egg
384. 12:11whites. And it always comes out to a
385. 12:13little bit different, but this is like
386. 12:14300 calories, 50 g of protein, and like
387. 12:177 g of fat from one egg, but still super
388. 12:19low
389. 12:21calorie. Usually, I would eat this meal,
390. 12:24put the dish away, and go to bed. Like
391. 12:26there was no like hour before bed. That
392. 12:28only matters if you actually have food
393. 12:29in your stomach. I was so empty that I
394. 12:31didn't notice I had food in my stomach,
395. 12:33and I certainly wouldn't spike my blood
396. 12:34sugar from eating this meal. So, I would
397. 12:36go straight to bed and just fall asleep.
398. 12:37That's a bonus tip right there. Cuz you
399. 12:39can't eat when you're sleeping, so
400. 12:41it's a way to diet.
401. 12:46>> [music]
402. 12:47>> What's your final tip for people trying
403. 12:49to get lean?
404. 12:49>> My final tip is going to be I'm trying
405. 12:51to keep this practical with walking
406. 12:53after every single meal. [music] This is
407. 12:55like a traditional thing. I think Stan
408. 12:56Efferding coined it. Being able to go on
409. 12:58a 10-minute walk after every single meal
410. 13:00doesn't just allow you to burn a little
411. 13:02bit more calories, but allows you to
412. 13:03stabilize your blood sugar. And the more
413. 13:05that you stabilize your blood sugar and
414. 13:06you have spikes of blood sugar, A, it
415. 13:08controls cravings. B, if you don't have
416. 13:10glucose circulating through your blood,
417. 13:11your body's more likely to pull fat, and
418. 13:13then you're burning more fat, and it's
419. 13:15just a great way to digest and move the
420. 13:16food through you, and just also get in
421. 13:18the sunshine a little bit, and helps
422. 13:20cortisol. Cortisol is brutal for
423. 13:22anything to do with strength diet. So,
424. 13:24it's a beautiful little thing that you
425. 13:25can add to it, and it's very easy to do.
426. 13:27Once it becomes a habit, it's really not
427. 13:28that hard. Most people will eat a meal
428. 13:30and sit on their phone for 10 minutes.
429. 13:32If you just take that time to go out for
430. 13:34a walk outside and move your body a
431. 13:35little bit, it is like a crazy cheat
432. 13:38code. Some people don't even do cardio.
433. 13:40Bodybuilders don't even do any cardio
434. 13:41because they get enough steps in a day
435. 13:43from doing consistent walks throughout
436. 13:45the day. So, it's a big thing that is
437. 13:47anyone can add to their life to make
438. 13:49them healthier, but also just burn fat
439. 13:50easier. All right, that is a wrap on
440. 13:52this full day of eating. Going back to
441. 13:54how I ate as lean as possible trying to
442. 13:56win the Olympia. If you guys like this
443. 13:58theme, we also did a morning routine
444. 14:00video. The the same morning routine that
445. 14:02I followed in the Olympia. We're going
446. 14:03to put that link on the screen right
447. 14:05now. But, that's all we got for today.
448. 14:06Appreciate you guys watching. See you
449. 14:08next time.