2 days from now I'm starting my strictest diet & exercise plan yet, following a much needed and very enjoyable 6 month refeed. Please subscribe to keep up with my 100 Day Transformation, I'm about to go through testing times ⏳👀
banging stuff as usual. Keep em coming. What I eat every single day on my current bulk (im being literal I barely deviate from this and I love it): Breakfast: Multivitamin 2 Scoops Whey + 8g creatine (~260 kcal) 1 whole egg + 3 whites and some cream cheese on 1 slice of Toast (~400 kcal with the kind of Cheese I use) 1 pear (~60-100 kcal depending on size) Snack at Work 100g of Pretzels (~110 kcal) Lunch 1 Protein bar (~220) Dinner 320g Fish (~320 kcal , the frozen kind I use is 100 Kcal/100g roughly) 300 g of mixed veg with gravy (~250-300 kcal with the mix and gravy I use) 200 g of Airfried potato (~200 kcal) 3 Whole eggs 5 Egg whites Scramble (~300 - 350 kcal depending on egg size) Some relatively Low cal dips and mountains of salt Desert (about 2 hours after Dinner started) 2 protein Bars (430 kcal) 6 Chcolate Ricecakes (~460 Kcal with the brand i use) 150G of Icea cream (~300 kcal) 1 Full-much button (~80 kcal) The bulk of my kcals it in the later part of the day (I workout fasted first thing in the morning btw) as i enjoy it the most and I like to have plenty of resources for my sleep to build. I am fully aware that my desert is kinda garbage but overall im doing perfectly fine with this bulking diet and the kcal count has me gaining weight pretty leanly but steadily (but no maingaining bullshit) Totals roughly 3400-3600 kcal + snacking at leasure but I usually dont snack much as this diet keeps me pretty full Dunno im sure it can be picked apart scientifially or w/e but it works really well for me. Cheers from Austria.
Only just seen that mate, thanks for taking the time to write that for others to take what they can from it. Enjoyed reading it, sounds like you’ve got your routine down. What’s the end goal, if there is one?
Hahaha can taste it. There could be some manufacturers out there using mealworms but for the most part whey protein is dairy, from cows and I think cheese 🤔 then you’ve got the likes of pea and soy proteins too. I would think there’s only a small minority (if any) using mealworms 🪱
@@benwmarsh oh you’ve put my mind to rest abit probs should’ve done more research, I saw a video of them being made and crushed up to powder was probs just that company then or a wind up
Can you expand on the protein not sitting well with you? In what terms haha? I’m genuinely interested as I find protein shakes tricky and I 100% need them to get my protein in x
Hello Meg. When I have Per4m protein I can go literally days without having a sheyt. Hahaha. Took me months to realise it was that, I visited the doctor twice. I wouldn’t feel bloated or uncomfortable, it just completely stops me from going 🤗 I haven’t had that same experience from other proteins. My friends who use Per4m haven’t experienced that though.
How do you feel about ground beef/white/brown rice.. 80% lean 20% fat for a track and field athlete, or will grilled chicken/ground turkey be a better option when competing/meal prepping?
Hello Ahmerion, thanks for watching. Honestly I think you could get a better answer from a channel more specific to track & field, I’m sure there would be plenty of videos that cover this on RUclips. I couldn’t imagine there would be much of a hugely noticeable difference between those choices, but I’ve never spent any time learning about the ins and outs of track & field
I hit a protein target each day and the rest is split carbs/fats however you want to make it work to fit your calories. For me I tend to prioritise carbs over fats. When I’m at my leanest my diet will be like 10-15% fat. A full breakdown of my dieting will be uploaded this Sunday or Monday depending on when I finish the edit 🙏🏻
Top info Ben! Ive eaten the same thing in the morning for a year or two and it takes mental adjustment to keep on with the same food. Only thing i would add to this diet is creatine. Not sure how effective it is but there are no downsides to it and its one if the only supplements that has been scientifically proven to increase strength.
I would look at how many steps you’re doing (automatically tracked on most mobile phones) and adjust it accordingly. For example, if you’re averaging 2000 steps a day, try start with 6000 and increase over time. If you’re averaging around 6000, try walking 10,000. There’s no right answer, but the more steps = the more calories burned. For the last couple of Summers I’ve averaged 7000 steps a day, and less in the winter. All depends on how lean you want to get, and how much time you’re willing to commit to walking.
2 days from now I'm starting my strictest diet & exercise plan yet, following a much needed and very enjoyable 6 month refeed. Please subscribe to keep up with my 100 Day Transformation, I'm about to go through testing times ⏳👀
banging stuff as usual. Keep em coming.
What I eat every single day on my current bulk (im being literal I barely deviate from this and I love it):
Breakfast:
Multivitamin
2 Scoops Whey + 8g creatine (~260 kcal)
1 whole egg + 3 whites and some cream cheese on 1 slice of Toast (~400 kcal with the kind of Cheese I use)
1 pear (~60-100 kcal depending on size)
Snack at Work
100g of Pretzels (~110 kcal)
Lunch
1 Protein bar (~220)
Dinner
320g Fish (~320 kcal , the frozen kind I use is 100 Kcal/100g roughly)
300 g of mixed veg with gravy (~250-300 kcal with the mix and gravy I use)
200 g of Airfried potato (~200 kcal)
3 Whole eggs 5 Egg whites Scramble (~300 - 350 kcal depending on egg size)
Some relatively Low cal dips and mountains of salt
Desert (about 2 hours after Dinner started)
2 protein Bars (430 kcal)
6 Chcolate Ricecakes (~460 Kcal with the brand i use)
150G of Icea cream (~300 kcal)
1 Full-much button (~80 kcal)
The bulk of my kcals it in the later part of the day (I workout fasted first thing in the morning btw) as i enjoy it the most and I like to have plenty of resources for my sleep to build.
I am fully aware that my desert is kinda garbage but overall im doing perfectly fine with this bulking diet and the kcal count has me gaining weight pretty leanly but steadily (but no maingaining bullshit)
Totals roughly 3400-3600 kcal + snacking at leasure but I usually dont snack much as this diet keeps me pretty full
Dunno im sure it can be picked apart scientifially or w/e but it works really well for me.
Cheers from Austria.
Thanks mate, plenty more to come 🤝🏼
Updated my comment, added what I eat every day on my bulk as im bored at work :)@@benwmarsh
Only just seen that mate, thanks for taking the time to write that for others to take what they can from it. Enjoyed reading it, sounds like you’ve got your routine down. What’s the end goal, if there is one?
An apple a day keeps Ben marsh away , great advice for the masses my man . Simplicity is key always
Cheers brav. Just watched you weigh in, buzzing for tomorrow ⏳👑
Loved this !!
Thanks Demi ☺️
Given the wife some notes for a healthier supermarket shop 💪
That’s what I like to hear Grimey 🍏
Solid advice bro! Eating consistently helps so much.
Thanks mate 🙏🏻 Supplements video to come shortly 🐺
facts der
✅
did you know they make protein power out of dead mealworms bro? only just found out and now its put me off because i can taste it
Hahaha can taste it. There could be some manufacturers out there using mealworms but for the most part whey protein is dairy, from cows and I think cheese 🤔 then you’ve got the likes of pea and soy proteins too. I would think there’s only a small minority (if any) using mealworms 🪱
@@benwmarsh oh you’ve put my mind to rest abit probs should’ve done more research, I saw a video of them being made and crushed up to powder was probs just that company then or a wind up
Can you expand on the protein not sitting well with you? In what terms haha? I’m genuinely interested as I find protein shakes tricky and I 100% need them to get my protein in x
Hello Meg. When I have Per4m protein I can go literally days without having a sheyt. Hahaha. Took me months to realise it was that, I visited the doctor twice. I wouldn’t feel bloated or uncomfortable, it just completely stops me from going 🤗 I haven’t had that same experience from other proteins. My friends who use Per4m haven’t experienced that though.
Soooooo glad I stayed right till the end 🤣
At first I cut him in during the tuna mayo talk but felt it distracted too much. Had to include it somehow. Anclassic. 🐟
How do you feel about ground beef/white/brown rice.. 80% lean 20% fat for a track and field athlete, or will grilled chicken/ground turkey be a better option when competing/meal prepping?
Hello Ahmerion, thanks for watching. Honestly I think you could get a better answer from a channel more specific to track & field, I’m sure there would be plenty of videos that cover this on RUclips. I couldn’t imagine there would be much of a hugely noticeable difference between those choices, but I’ve never spent any time learning about the ins and outs of track & field
1:03 😮💨
Waffled abit…
init got jaw ache 🗣️
Good to go 🫡
🫡🫡
So is your diet moderate carb and high protein?
I hit a protein target each day and the rest is split carbs/fats however you want to make it work to fit your calories. For me I tend to prioritise carbs over fats. When I’m at my leanest my diet will be like 10-15% fat. A full breakdown of my dieting will be uploaded this Sunday or Monday depending on when I finish the edit 🙏🏻
Top info Ben! Ive eaten the same thing in the morning for a year or two and it takes mental adjustment to keep on with the same food. Only thing i would add to this diet is creatine. Not sure how effective it is but there are no downsides to it and its one if the only supplements that has been scientifically proven to increase strength.
Heyup Luc, thanks for watching. I have creatine daily too, will be chatting about supplements on next weeks video. New video out tomorrow 💪🏼
@@benwmarsh Sweet, I'll be giving that a watch too :-)
What calories are you starting the cut on this time?
Different every day on this new plan as I'm carb cycling. Had 2 medium days so far, both very similar to what I would have on a normal day of my own
I eat very little. Ready to be rattled
You were one of the friends I had in mind 👺👺
How to get lean
Get walking, eat high protein, drink water, prioritise sleep
@@benwmarsh how many steps
I would look at how many steps you’re doing (automatically tracked on most mobile phones) and adjust it accordingly. For example, if you’re averaging 2000 steps a day, try start with 6000 and increase over time. If you’re averaging around 6000, try walking 10,000. There’s no right answer, but the more steps = the more calories burned.
For the last couple of Summers I’ve averaged 7000 steps a day, and less in the winter. All depends on how lean you want to get, and how much time you’re willing to commit to walking.
Ok wow 😂
🍏 🐠 🥣 🍌 🐔 🥚 ♻️ 🟰 🦸🏼♂️