Diet and Vitamins to take for Loss
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Vitamin C Video https://www.youtube.com/watch?v=GhzZoLAyZyo
Okay we got ourselves a new day it’s a new day yes it is we’re on to uh part three of this and today we’re going to be doing a little active recovery and we’re going to do supplements so B12 energy vitamins those are the things
We’re going to be taking D3 D3 for uh basically your muscles basically we’re all low on D3 this time of year so get your D3 in macro dosing vitamin C I think this very important everyone’s always talking about like man like everyone’s like oh I’m just so sick
Right hour is everyone just sick all the time or like it is just crazy the amount of people that talk about I swear everyone’s sick everyone’s sick or they’re like they have like chronic sickness right now where things have just been going around they like can’t help themselves or can’t get healthy so
They just keep getting sick macrodosing vitamin C vitamin C I’m taking like each one of these about a th000 uh th000 milligrams I’m taking about three to four of them at a time literally just micro macro doing vitamin C fish oil for the heart then hair skin nails so those are my uh
That’s my daily vitamin regimen on this um journey I might add some other stuff CoQ10 that whole thing so we’ll kind of see but yeah basically someone did a video on macro macro doing vitamin C and we talk about that more another video but I will link that video down below
Believe it was Thomas Delow that did that really good video obviously vitamin D that I talked about this time of the year Muscle Recovery basically just body regulation vitamin D is going to be really good for that and I’m not getting enough Sun probably neither you and if
You are you’re probably not getting enough vitamin D I’ve had that tested I know my vitamin D is low so we are macro doing some vitamin D as well taking about but roughly about I think 10,000 iuse of vitamin D every single day so that’s my uh supplements or my vitamins
I should say um and then yeah going to go do some little active recovery going to go if I have a protein bar or something like that I know again save it with the protein bar hate save with the protein bar hate we’re g to have a quick
Little protein bar and then go ahead and go to the gym like I said for just active recovery basically get to go for obviously do a little bit of cardio walk on the treadmill uh and then just kind of foam roll out do some stretching and things
Like that just to be in there doing something trying to remain active and things like that but also try to do some recovery things and stuff like that legs get tight we don’t stretch enough we don’t focusing enough on recovery there’s uh there’s not a major emphasis
On recovery it feels like I think there is more now but so many people are like best workout all that things and then you know best everything to do before your workout but then it’s like what are you doing after your workout on your rest days and things like that you know
Where are you basically foam rolling are you stretching are you getting your steps in even on days when you’re not actively going to the gym so we’re going to go ahead and go do that since that’ll be a pretty simple and easy thing to do
And then show you uh take get a meal in and that’ll pretty much be it won’t be too intensive a day but then we’ll go ahead and I’m going to show you a um a little day of eating and things like that have protein bar go to the gym
Active cevy and then weigh in tomorrow tomorrow morning I want to do like a like a weigh in like hey next day to see like what I weigh and stuff like that so last time we were about 220 I believe was the uh last weigh-in we had so we’ll
Go ahead and see where we are for that so okay made to the gym now we’re going to do some active recovery got the uh friendly little foam roller here that’s what we’re going to do uh today let pretty much do a lot of uh foam rolling probably talk at you for a
Little bit i’ I don’t really know we’re just going to kind of foam roll over here cuz I kind of need it um might have already went and done some other extra stuff I didn’t film I know I know I’m being naughty I wasn’t supposed to do do
That but I did it anyway I can’t help myself I might do some quick shoulders though at the end of this we’ll see I probably will know myself so I might go film myself doing some um lat raises because that’s something that I love doing and I don’t really know like okay
You can’t everything can be technically overtrained but like your side your side lats basically side delts side lats wow your side delts are very resilient and actually muscles that you can continuously train kind of consistently maybe not every day but you could hit them very very consistently um so I want
To do a lot more uh side delt training try to grow any form of delts I can at least from the side my front and Rears are they’re not great but I mean sides are really really lacking so we’re going to try to build those I’m tired of having small shoulders so I’ve
Always had smaller shoulders so we’ll see if we can I wouldn’t call them Boulders but we’re going to try to build something or anything so yeah today we’re going to do that going to take you over and do some cardio after this but probably foam roll here for a little
While and just try to make my legs feel better my legs been really sore my hamstrings I’ve always had tight hamstrings really really bad tight hamstrings like I don’t know if I need massage or more stretching but any hamstring remedies anyone that has hamstring remedies tight hamstrings
Please let me know because my hamstrings are straight garbage so let’s go ahead and start home rolling and I’ll probably come bother you guys here in a Minute so you want to go to war with me you’re talking like you think you’re royalty you think that I’m afraid but I don’t break I heard you question my stability you think I fall just like a gill te but I am here to stay w’t look Away okay guys I’m not going to lie that may or may have not actually really really kind of hurt my hamstrings and quads damn that I might have done hamstrings the other day I might have and uh yeah yo that that hurts like that
Is wow that is in like and I foam roll a lot that’s the thing I foam roll a lot and that still really hurts but it’s hurting way worse today like way way more than usual and I can’t figure it out cuz I I foam roll almost every
Single day like that’s the thing I don’t always show you guys but since it’s active recovery and I have nothing else to really do much today then I figured I least show you guys but I film roll every day and today it is hitting different I don’t know I don’t know why
It’s hurting so much I’m probably going to do some just like stretching as well with it a little more foam rolling but yeah like it hurts like damn that is I didn’t realize it was going to hurt that bad I wasn’t ready for this I thought it
Was going to be like okay you know whatevers no it is it’s like incredibly painful that was incredibly painful so if you you anyone out there’s Pham roll for the first time in a while you know how much that hurts you know how much that hurts and it today it’s doing that
To me so my my hamstrings are it’s a battle I’m battling my hamstrings right now in a battle of perseverance to see what’s going to hurt like less after I have fun roll and I’m losing I’m currently losing the battle of pain to my hamstrings I’m not even training them
I’m not even doing anything I’m just sitting here and rolling out that was a weird angle I apologize okay I just can’t help myself I’m going to do a couple sets of shoulders like it it needs to be done like it it just has to it doesn’t need
To be done but I’m going to do it because it needs to be done so when it needs to be done I’m going to do it and when it does need to be done I sometimes still do an anyway because I have a problem so there you go so couple sets
Of shoulders let’s go squeeze these In I’m coming for the Thr so you on to be my enemy you should have known i’ never kiss the rain ice RS in my veins play safe I don’t belong with your nobility who di made you King Of Anything okay cardio time up here decided to do stairs instead of uh doing
The classic treadmill day just wanted to kind of change it up a little bit so figured we come do stairs it’s kind of more open so I chat with you to you guys as well so I fig just come up here no one ever uses the stairs try the stairs
Don’t lean like I am I’m only doing CU about to the camera I promise I never lean Team No Hands definitely team no hands when I’m not filming but since I’m filming I had to give you guys an example and stuff like that of doing it and yeah just
Trust me trust me I’m definitely on on Team No Hands there’s no evidence that SI otherwise so we’re good so we going to do this for a solid like level five for a solid 20 minutes and then uh that’ll be it that’ll be the workout for
Today so pretty much after this go back and uh probably grab a post post-workout snack of some kind and then uh show you guys what’s for dinner so finish up my cardio and go from there okay back from the gym and I’m having myself a quick little protein bar because I just want
One so well not the best thing not the worst thing it’s a thing it’s just a post gym snack that’s the I one so there it is post sham snack just want to get get have protein shake didn’t make protein cereal so quick little postum snack and N to
Hang out and rest for a little bit and do this and what else on the agenda show off a meal I made later on and that’ll probably pretty much be about it won’t be a super thrilling or exciting video no big talks I’ll come at you with some more big talks later but
For today just keeping it simple nothing too crazy and you enjoy my uh post-workout protein bar so see you okay I know this looks familiar right same dinner two days in a row because why not why not be consistent and again that’s going to be a big part of the
Diet process is finding things you like although I do still want some of that corn from the other day that we’ll we’ll get back to that we’ll get back to that another day another time another victory for the OG whatever that means I don’t know what that means I’m sorry I don’t
Know why I said that it’s something from Tik Tok you had to be there if you’re on Tik talk you get it if you’re not you’re like what the hell is he talking about to be fair most people don’t really know what I’m talking about anyway let’s just
That all right so this is me sitting here eating some dinner going to chat with you guys for a little bit um so it’s basically just again buffalo sauce Ranch uh Buffalo crispy chicken salad and it’s absolutely amazing so I’m going to sit there sit here and eat up this delicious dinner
While I probably watch Seinfeld the office something like that which show do you guys like more between Seinfeld and the office you had to pick one which one do you like if either hopefully if you’re watching this channel hopefully you at least like sign fell the office or
Otherwise a lot of references are probably going to go over your head it’ll just be weird so this is an amazing meal why am i showing you btom my plate so it doesn’t spill But ultimately um yeah kind of with this diet end up beinga you just one really really big
Meal sometimes too it just depends um so and I’ve have uh I’m going to be traveling and eating out here over the uh here in the next couple days which which I’ll show you guys here a little bit of some of the meals and things I’ll be eating
So trying to kind of keep it somewhat dialed in keep the calories a little lower cuz I know they’re going to be um higher over the next few days um and that’s something I kind of want to touch on and focus on in another video but I might as
Well talk about a little bit now while I’m eating it’s kind of over a week span so I said you’re have es and flows when dieting um basically over a week span you want to try to hit your calorie deficit um but you’re not always going
To hit every day um you know it’s so what people talk about the 802 try to eat right and healthier and you know single ingredient foods and that kind of stuff just try to eat right and right amount of calories by 80% of the time
Than the other 20 if you go off you know have a little more fun with those meals or 20 % of those meals or whatever it is the 8020 rule where you get to let yourself have more freedom and more fun at the end of that week it should still
Balance out and that’s something I’m kind of playing with so if I know I have something coming up or I’m going to be doing something different especially if like your appetite’s not really there I don’t always think you necessarily need to force it at least that that’s my
That’s my perspective at least I know sometimes again depending on what you’re doing what your goals are you sometimes have to be strict no matter what and you can’t skip a meal or you can’t miss this or you have to stick with this no matter what um with something like this though
Where I’m giv myself a really big window um you can kind of like I said e and flow with it a lot more so I don’t have to necessarily be hitting every single thing or if I know hey I’m not having a huge appetite right now or I’m
Not really that hungry today and I know that I’m going to be eating some pretty big meals here like two or three days out from now because I’m going to be going out to eat a few times or I already kind of like have that plan out
In my head not in a way that you need to pun like oh I’m eating in a few days so I need to purposely cut down no not necessarily that but I think you kind of need to like you know plan it out a little more if you know hey I’m going to
Be eating a lot why Force something down now when you can just kind of give yourself a little bit more of a window or like you know it’s over a week span so it’s kind of like hey what’s your diet look like if you’re going have two
Days where you know you’re probably be eating on track a little bit because you’re going out of town and you’re going with friends and excuse me you’re going out you’re going with friends and you want to kind of eat or you’re going with family and you want to partake you
Know sometimes and again it’s up to you some sometimes you might go out and you be like hey I’m I’m going to go out but I’m not going to eat that much I’m going to stay on track that is awesome um so again that that’s up to you if you’re
Going to go out and you’re like I’m going to partake then maybe that two or 3 days before or that 2 days after it’s kind of that 48 hour window between what you’re doing and what you’re not especially if it’s over like a 2 or three day period right like if you’re
Going out for two days like a weekend trip you know you’re going to be eating a lot Saturday and Sunday and you’re just going to kind of go into it embrace it let it happen then maybe you know that Thursday and Friday you’re really cleaning up your diet and then that
Monday and Tuesday you’re trying to clean up that diet that way by the end of that week you know you’re starting strong you go strong on the weekend then you level it off by the end of like Wednesday gets there you really didn’t gain much if anything from what you did
You know that week before because you pretty much you kind of kept yourself in check those two days did your thing and then came down by the end you still might end up being lower you still might lost weight maybe didn’t lose as much as
You would have if you was oh we’re going to steady go down but ultimately I think you can still do that if you’re focusing and doing the right things you know kind of 40 like give yourself kind of 40 hour window especially the way I look at it
Is kind of like whatever time you’re doing so if you’re going to have a three-day thing maybe that 3 days before you’re kind of you know dialed in then that 3 days after you’re kind of dialed in and just enjoy those three days in the middle kind of whatever again you
Don’t to be super restrictive those three days or whatever it’s more like just eat normal don’t go overboard those three days because you know you’re going to go overboard those three days or hey I’m really not hungry this day but I know I need to be still
Maintain the diet or you know people are metabolism is going to shut down or I just don’t need to be eating because I’m going to miss out protein all that stuff I think you can know again hey I’m going to be making up for the next couple days
And things like that that it’s not going to be the end of the world that you’re maybe not hitting your protein goals or hitting something you know that particular day like I think you can give yourself some Grace and that’s one of the things I want to do on this is again
If I want to show you how I’m going be able to do this but then live a life outside of it going doing these things like going out for a weekend trip to go see family knowing I’m going to be going out to a restaurants and one of them’s
Going to 1,000% be a big buffet or like a sports bar we’re going to order all the appetizers all the food that could ever want then making sure that I’m staying on track in between those is really good and important too so um however I can make sure I go enjoy that
And sometimes I’ll go out I won’t do itl I will just you know order a diet soda and one small like you know regular meal but not go overboard the extra stuff and things like that so that’ll kind of be something that I’m going to play around with okay guys
Morning weigh in time the day after active resting getting some food there it is 217 so that’s what it’s looking like right now 217 so not too bad huh I mean not great but not too just Just Go With It All Right 217 down 3 more lbs from three more
Pounds down from our last we and from 220 down 217 so uh let’s go talk about and wrap the video guys awesome there it is uh down three more lbs from last weigh down uh 217 from 220 and yeah this is awesome uh overall I’m feeling pretty good I would say uh
Again it’s week one so even when you lose a lot of that initial weight um you’re still going to feel pretty good you’re you’re going to start to feel better I don’t think you’re going to feel like oh my God I can totally see the benefits of it yet and you might
Awesome if you um anyone that’s even lost like 5 lbs even they have like 50 to lose I can already tell that that’s awesome uh for me uh I kind of notice it more as I get deeper into my cut you know unfortunately it becomes a a little
Tougher you get even more Cravings you have to cut back even more uh it’s kind of you know it’s it’s unfortunate that like that’s when you feel better because that’s also when it becomes like you know a little tougher but at the same time you still start to feel better so
It’s kind of that balance of it’s becoming harder you know it’s kind of tougher on my uh you know it’s tougher on my I guess if you want to say willpower just like stick to my diet but you also feel better so it’s kind of that weird balance of like how do you
Describe it cuz like uh you know you feel better now some people when they do like extreme extreme Cuts right like you know it always comes back to it but like bodybuilders when they’re like oh I also don’t feel my best either because I’ve gotten to such a low low body fat
Percentage but again that that’s the super extreme and that’s part of bodybuilding and stuff like that this is just doing a me mega like you know cut down to a a weight that I want to get to cuz I want to probably eventually even get um lower than that weight at
Some point but this is such a great starting point uh for me so yeah it’s been good it’s been uh fun to be on this uh journey and here like said uh the next thing I’m going to be still traveling the next couple days uh going
Hang out with some uh family and I’m going to be having some few free meals after that so that’s why it was so important for me to kind of be sticking with it these couple of days um go enjoy a couple days of some free meals and
Things like that and I’ll try to I I’ll bring you guys along you you’ll see some I’m going to do a probably a hotel they have one I don’t know if they have a hotel gym where I’m going now I might go on a little walk but do a little hotel
Gym workout and then uh basically talk about uh you know what I ate you know over that uh stretch and then come back and kind of see what the damage was and do a weigh in and then get right back on track after that I think that’s the
Biggest key the hardest part is getting for me it’s always been getting back on track after going off that’s why some people they’re like I would love a cheat meal theoretically or a cheat day but I can’t have one because I know what it will do I know that it’ll just send me
Off the spiral or I’ll have leftover so I’ll just eat like the rest of that oh do I have a few leftover like cookies for my cheat day ah what’s what’s it going to hurt to like eat the rest of those next day oh do I have like you
Know half leftover pizza you know what like whatever it is and they have oh an extra bag of chips they’ll they’ll just continue to kind of go down that path and then it just kind of messes with their mind a little bit so they don’t
Want to do that uh for me it’s just like again picking out some of these staples you know of like the foods and um meals that I’ve shown you like okay just jump back in on that go eat that um you know for me it’s something as simple as uh
For me I’m a huge Chipotle fan I usually go when I’m not super cutting I could be a Chipotle like twice a week like if You’ seen some of my past videos at all you know I love love Chipotle so that’s one of the things I usually I I if I’m
Really struggling or I’m like oh man I really need to get back on it just go get my Chipotle light for the night and just like kind of eat that kind of thing so yeah we’re going to keep playing around with it uh sometimes I go you
Know higher in calories sometimes I go lower and again like I said it’s just like riding that wave and I try to almost again instead of extrapolating it over one 24-hour period I try to extrapolate it out over a week of kind of like again that 8020 over week if
That can still come out lower then I’m okay if some days I’m you know a lot lower on calories and the other days I’m higher and I don’t want to view it as totally yo-yo dieting but it’s just more of uh I think yo-yo dieting is be more
More long term than just like up and downs like throughout a couple days cuz everyone’s going to do that even people that aren’t dieting people just eat regular have some days where they eat more calories than they do less but it’s just more of the day and day out what
Can I do to try to uh maintain my uh my calorie deficit over a week long term while also knowing some days are going to be more some days are going to be less and try not to beat yourself up too much just don’t completely fall off and
That’s what I love about this this video series is really going to help I think documenting my weight loss I think it helps keep me on track I think anytime whether you have a personal trainer whether you like put it on video for people that do YouTube things you know
The any sort of accountability I think it helps because you’re kind of putting this out there you have someone else watching over you you’re telling other people about it then it kind of holds you a little more accountable the very first time I did this I just kind of did
It and I kind of held myself accountable which is awesome and if you can more power to you um uh I think some people can some people can’t I usually can do a pretty good job but I also can struggle at times so that’s why this time I just
Thought it would be fun to document this and kind of show you guys through a little bit of my life when I do kind of a big weight cut like this and I’m going to be cutting my lowest weight ever so we’re all going to see that together
Which is going to be super super freaking awesome and yeah I’m just kind of just trying to figure out what else to kind of throw at you at this point what else what else what else what else berer berer uh no okay we’re we’re go ahead and wrap up the video this has
Been really cool like said I’ll show you guys what my traveling looks like over the next couple days um with eating a bunch of you know I said free meals so I’m probably going to have some like you know fun appetizers and kind of bigger meals and things like that but just at
That point just if I can’t hopefully if they just have like a treadmill and just a little area I can we can go ahead and get a quick little workout in get some steps and try to kind of balance that and then get back on track after after
So I’ll see you guys in the next video hopefully it’s me traveling or doing whatever so we’ll go ahead and do that and just kind of see what that brings here in the next couple days all right guys thank you so much see you guys in
The next video and uh we have some fun
