WHAT I EAT TO STAY SHREDDED YEAR ROUND // Full Day of Eating
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- Опубликовано: 7 июн 2024
- training programs | justkeepgoing.app
daily macros:
protein - 190 grams
carbs - 224 grams
fats - 75 grams
calories ~ 2000
additional supplements:
• men's multivitamin
• vitamin D3
• zinc
• probiotic
workout:
"//" between exercises means a superset
• Barbell Curl 10,10,10,10 // Barbell Skull Crusher 10,10,10,10
• Dumbbell Hammer Curl 10,10,10,10 // Dumbbell Tricep Extension 10,10,10,10
• Off-Knee Cable Curl 12,12,10,10 // Cable Rope Extension 12,12,10,10
• Dumbbell Spider Curl Dropset 10/10, 10/10, 10/10
![What I Eat To Build Muscle [FULL DAY OF EATING ON A BULK]](http://i.ytimg.com/vi/_5ZZyO8W81o/mqdefault.jpg)
YO GUYS!✌🏽 Really put a lot into this one, let me know what you guys think, questions, etc. and maybe leave a like :) THANKS FOR WATCHING!
I REALLY like this. It's nice to change it up.👍
Maurice Cooper 👏🏽
Do you know what I’ve been doing lately 🤣🤣
@@JustMerkChannel Hey bro, isn't that too much cholesterol? Im tryna follow ur diet but i added salmon and im taking less eggs and chicken, what do you think?
What's ur nfl team
Fridge damn near empty but this man got drug dealer levels of supplements on the counter and above the shelves
Grams on deck lol
😂😂😂 jackpot.
Duppy bro your name is duppy.
Up there offering the ladies a protein shake and shit. 😂😂😂😂
Duppy
Look up Gene kim
I remember starting my own transformation about a year ago. I bought a diet plan from NextLevel Diet and started doing some exercises at home. My brother was making fun of me, thinking I will give up. But day after day, meal after meal, I managed to do it. I lost 20lbs thanks to my diet and dedication and I'm feeling a lot happier now. I can finally tie my shoelaces without holding my breath 😀
Keep on keeping on, push till you surprise yourself🔥🔥🔥
@@nigelminor5624 THanks bro
Hell yes 💪
Your a FUCKIN BEAST 💪🏿💪🏿💪🏿
@@whysoserous7X Haha thank you :D
imagine spending the night at this guys house, you ask for a snack and he pulls out pills and powder.
Lmao
Aint that the truth lol 😂🤣
You lost me at "imagine spending the night at this guy's house."
😂 😂 😂 😂 😂 Nigga no
🤣
If you could train me to get fit, I could train you to roll a burrito. It’s a win win
VisionaryTribe 😂🤟🏼
Haha good catch, actually he did not roll it but kinda twist-folded it in a weird way lol
Trenbolone
Lmao
Lmfao
Damn so much supplements in his house he prolly farts out powder.
SOULKING AIZEN hahahahah
😁😁😂😂😂😂😂
@@rajanaeem3194 😂😂😂😂😂
😊🔥😊🤣😊😂😂😊🤣😊🔥🔥😊
SOULKING AIZEN 😂
“Little bit of cheese”
*puts in half the bag*
A serving of shredded cheese is like, a 4th cup(28g) around there, so the amount of cheese he used looked like a lot, but he probably barely got over 100 calories from it lol. Don't be too scared of the cheese cuz it's virtually useless, barely any carbs, fat, or protein lol. If you're down for it(I'm kindof not) it can make your meal taste better with very little sacrifice to the rest of your days eating plan
and a large soda
yes
@@derrenmarcusturner408 i thought cheese was way worse than that
@@buddah3418 you're told cheese is way worse. Don't listen to everything you hear!
Routines like this really work. If you find yourself struggling, just take it one meal and one gym session at a time. Excellence is a habit!
Well said champ Soo true!
sss
❤
Just done eating a full large pizza and milk shake
Life is good.
Be happy my guy..
i need that shit im skinny as fuck yo
@@waniskandar4612 dont eat that shit, eat lots of meats and rice
Very unhealthy
BETZ yes!
Look like a mix of nle Choppa and that one lighskin dude from loveliveserve 😭
And Patrick mahomed
*mahomes
Giovany Santiago Rino
Giovany Santiago Lmfaooooo that’s what I said but not the nle CHOPPA part
If you mess with the rhino u get the horn
Every time I see actual individuals getting genuine results, it motivates me and stuff gets done - in just 6 months, I've already made progress. Thanks, brotha. keep on doing your thing! well done with these videos! 💯
Love this! Its awesome to see someone with a positive outlook teaching people how to exercise and eat healthy. Super appreciative of this video
Me too... yet all the men on here bitching about him on every little thing....down to not composting!!! Unreal.
@@melanieabalos7192 Meat riding 🤣. he doesn't know you exist 🤭
Someone teach my mans to roll a burrito
Word and heat it up too. Lol
Ah man.. had me scratching my head like crazy.
Jorge Villa FAXXX
😂😂😂
Lmao I thought the same thing when I saw it
Every time I see real people with real results, it gets my motivation goin and shit gets done, i came along away already in 6 months, observing others really helps. Thanks brotha u got my sub 💯👌🏽
Ben Carter Good job man, keep it up👍🏽
dancor 84 appreciate it my dude 🙌🏽
I hope you got where you wanted to be man!
You broke my heart when you folded that tortilla
Bahahahahahah
Wait... soo you don't fold it up. That's weird as fuck. Like you on some serial killer shit. Who the fuck eats a tortilla like a pizza.
This comment section got me dead😂😂😂
January's 22, 2021. I was really pissed of about everything in my life. I was constantly feeling that I did not pass enough credibility about the things that I knew how to do it and nobody wanted to listen to what I had to say even if it was something really important for me. Than I understood that was me and only me all the time. I got out of the couch for a long walk to clarify my ideas and to see if i could hang on with my anxiety. Well, let's say that today, a lit bit more than 6 months I just cannot recognize my self anymore. Optimistic, emotionally resilient and someone who stands for action not words. Moved from 209 lbs to 165 I just wanted a little change but got much far from where I expected. Believe in you and live day by day as it was one whole life.
Keep up the good work!
I’m laying in bed 4 am watching this getting hungry. Really wish I had some tortillas
@A70k Exact same time for me! We all living the same life fr😂
Me too
I'm watching this with back and arm pain because I did 5 pull ups yesterday
Damn. Me too
Need this man as my trainer. He’s the perfect size I wanna be not too big but not too small either.
Jiovanni Leroux I swear lol
Natural Born Hustler✓ why not
Jiovanni Leroux so you want a superhero type build kinda someone who has a lot of strength but not much fat that’s the best way to go
keep going dude don’t let anyone hold you back and fight for it you got this
Aliens gens
Yea finally found u again love ur video and how real u r & straight to the point
My man got a side job running a GNC out of his apartment.
Hhahaha wow first laugh all day. No kidding. Does he know half that stuff your body can't digest. I eat healthier then him.i work out.i am not this big. But i am natural
I'm annoyed by the fact that he didn't cook his tortilla
Foreals.. atleast heat the damn thing for a few seconds lol
You're supposed to cook tortillas?
@@TheAInfinity you can
That’s his real secret to staying shredded.
Bro I just commented that 😂😂😂
Dude said he doesn’t like to feel full before the gym and eats almost 900 calories before going lmao
Marty Peters I just cant believe this man only eats 2000 calories to maintain some good muscle
@@gabrieldamasceno3971 he also said he ballparks so take what he gives with a grain of salt
That's because when he started he was prolly skinny so he had to eat atleast 3000 Cal's, and when he got his goal psychique he wanted to mantain his weight do lowered the amount. Also u would be surprised how much you eat and look at it like it's nothing when you are this big
@@gabrieldamasceno3971 you can gain muscle in a caloric deficit, too many people spreading false information
ItsTehTwiitch Exactly, no need to be eating some huge surplus of calories thinking you’ll put muscle on faster
The dedication to do this is crazy I just started watching how I eat to get back to my brawlic but slim look 😂 shit is not easy
2:30am here. When the microwave started beeping, I thought that was mine going off lol
Gave the back workouts a shot from the last video and definitely didn’t disappoint! Keep up the grind it’s all motivating and appreciate the content 👌🏽😈
Casey Rosas ayee so dope to hear you tried it out and thank you for supporting🙏🏽
Anybody else like his endings “but what do Ik I’m just merk have a good one guys”
Hurts my soul to see people throwing egg yolks in the trash.
Me too. Really wasteful.
@@jaredabazia1322 oh relax, its not a big deal
@@jaredabazia1322 Precisely & doesn't even serve a purpose.
Just for staying lean. Shame on you bro
Bro, just buy eggs whites and quit wasting all these yokes, smh
Been thinking about what to eat for my plan thanks for this yo! Keep it up
My motivation right here 🤙 appreciate the hard work you put in the gym and these videos 💯💯
joseph duenas thank you for watching, you guys make a lot of it possible✊🏽🙏🏽
The man is just like me, can’t roll a burrito for shit
Update: getting better at it
Your funny
Salmon productions thank ya ❤️
get all the food in the middle, fold the sides in, tuck and roll. it becomes muscle memory trust me
He can’t roll but he can pull
This video is good man he explained the meals u make, some workouts, and the proteins u be drinking man this going help me out on a serious level
today is march 18, 2023. came back to rewatch this video and i gave got to say the mike has really transformed over the past 3/4 years. big ups
My guy has a whole ass GNC in his kitchen lol
He got more supplements than motherfuckin GNC
FACTS
Lmao
😂😂😂
Dying laughing 😂😂😂
hahahaha fuckn funny 😂
This takes some serious discipline, meal prep everyday and stick to it ✊✊✊🙌
LEGGO! been loving these style vids, bingeing these on yt
You’re videos are getting better and better! Thank you for this video ofc!! Needed it.
Jordan Cortez thanks for watching👏🏽✌🏽
Your vascularity is insane! Inspirational love the content
Total respect for thé discipline . Keep going ✊🏽
My pre gym morning is always. 3 eggs, Oatmeal. Turkey sausage links, blueberry/banana/beet/honey/water smoothie and some greek yogurt last. After the gym i do chipotle steak/chicken burrito. Then i cook dinner in the evening either baked chicken/ salmon/ shrimp.. Broccoli, rice with steamed peppers .
His body type is my end goal of my weight loss journey 💪🏾😤
Same hows it going for u
Rootin for you!
Skinny? Lol
you cant change your body type. You can hack what body type you do have though
Vic Parohinog ectomorph*
Dude look like Austin from the Ace Family
I thought i'm the only one who noticed hahaha
Even his voice that's strange
Wdym ace
Dont disrespect him like that he’s too hot to look like Austin’s ugly self
He looks like an upgraded Austin
IM SUBSCRIBED! This guy is very knowledgeable!
Great video my man
Been waiting for this video, thank youuu, this video has helped me soo much because I need to start eating a lot more and you just encouraged me ❤️😌💯
shanae campbell YOU GOT THIS🗣
Y’all in the comment section hating like do you know how much dedication and hard work does it take to be where this guy is as a matter of fact the way he cook doesn’t matter he is cooking for himself so if that’s the way he enjoy doing it so what mind your own business at least he can eat a meal 🙄‼️ respect bro ✊🏼
😂 I only see comments of people complaining about haters and not the hating comments. Where are all these haters at? I swear some of y’all complain out of boredom
Straight facts
Ngl some of those comments was funny though
I respect the dedication 👏 💯 good job bro
Thanks for the video brother... motivation dude fo real
If y’all not watching the video to pick up on stuff, what’s the point of commenting bs
Haters gonna hate
Haters will never go away
I love how people talk bad about him because they want to be him
Until he mentions Ohio
I always see people say this but I've never seen a single insulting comment about him lmao
PJ Hill half the comments are trash talk what you mean
They just clowning it’s different then talking bad
They're not hating on him they are being observant on the matter that he has more supplements than natural food.
Simple and precise, will go for it
This is fire! Gotta follow through
BEEN waiting on this 💪🏽
SeeJay M 🙌🏽
This is a great idea! An awesome change from the "normal and boring" diet.💪👍 Gave ME some ideas. Thanks!
Maurice Cooper dope to hear, thanks for watching!✌🏽
Brutal Man💪🏽💪🏽🔥🔥
Looking good takes work and dedication. This guy is disciplined.
Yo, You’re definitely one of my favorite youtubers.
Love your diet, similar to my own. Works great, fast and easy, and satisfying. And keeps you shredded
Great vid bro!!
Loved the video man keeo it up
Patrick Mahomes’ brother, dude is shedded. When guys see a man like this we get motivated to work out. When girls see another female in shape they whine that it’s unrealistic standards.
😂
yeah, when i see guys like this, i want to be more ripped than him XD
Yea man I wanna get 'shedded' too
I was thinking he looked like a Mahomes on steroids 🤣
no
Someone needs to teach my man how to roll a burrito
Or heat up😂
Fucking that lol doesn't matter when all I'm trying to do is put it in my stomach.... tortilla need to be heated up though lol that's a must
I needed this video
you are staying in good condition and I love how you do your workouts merk keep it up ❤️❤️☺️☺️☺️
You're my motivation ❤
Nataalm نتعلم it goes both ways🙏🏽
@@JustMerkChannel ..
The intro was dope🔥🔥
Ladji Konate 👏🏽
You are right breakfast is the most important thing to start the day ☺️☺️
This diet looks really good man
Me: I never tell you the codes. You'll have to kill me.
Them: *starts playing a compilation of Merk wrapping burrritos*
Me: I'LL TALK!
Man if that's your go to thing learn how to roll it and eat it with one hand lol
@@codyg3305 Honestly, he should hold off on all the fitness stuff for a sec, I want to see this man wrap presents.
You are great man , you inspired me to start my own fitness channel , I’ve learned a lot from you ! Blessings 💪🏾🙏🏾🐐
The Real Raymond shoot man thanks for watching! The inspiration goes both ways🙏🏽💯
Yo man you just caught a subscriber. I expect great things. ✊🏿
Jaisean Davis appreciate it , blessings 🙏🏾💪🏾
TheReal Raymond
Dope vid bro . Quick question tho . What workouts do you apply to keep your abs in tact year round ?
For sure this is a moving target as you get older. You will need to adjust. For sure my routine has changed from my 20s to 30s and now my 40s. Starting this in your 20s totally gets you down a winning mindset.
Him trying to hype up that store bought salsa after that terrible attempt at rolling the tortilla just made me subscribe lmao
the people talking shit about his supplement collection are the same people with alcohol bottles all over there counters.
Wolf Pak 😂😂
With beer bellies 😂😂
That was a reeeaaaccchhh
Jorel Lonesome you little as hell dude
@@NomadWarrior93 nope, that's me in 2012.
Your growth is crazy
bonne appetit man i love bro ✊🏼
I see my boy got that new whip!💯💪🏽
Carlos Flores needed😅
Boy said “ I got the push start now”😂
People in the comment are hilarious with the excuses & hate , work harder and stop hating 😂
@Dayga hahah, why?
Dayga I can tell u eat McDonald’s everyday
I have a normal body i just eat fresh food vegetables fruits and hardly ever fast food
Yep..
@Dayga fuck you nigga
For the post workout, how many scoops do you take of the blessed protein and the creatine
I met you before at that gym with Aaron I didn’t know you did RUclips I’m supporting! Get it bro 💪🏽
Edit is clean AF bro!! 👌🏻
Zac Perna thanks homie🙏🏽
Trap 50 they like each other
@Trap 50 cuz he's in shape unlike you
THX FOR SHARING ONE OF YOUR DAY'S WITH US. KEEP UP THE GREAT WORK, PROUD! MUCH LOVE*
Danny L. Terry aye thanks for watching🙏🏽👏🏽
My man goes hard on them wraps all day lnaoooo
The eggs wrapped in the tortilla shell is an awesome idea.
I'm for sure going to have to give it a try, perhaps with some type of meat added.
Thank you for the advice/feedback
Appreciate the video, for someone like me trying to gain weight it was great to see what you are doing, and make it more realistic, 2000 calories isn’t super hard to hit, even with working and doing school full time, got some good ideas! Thank you
It actually is and it’s not necessary
Tell me why so many people always have something negative or commenting on his burrito rolling or how much he eats or being in the house at 9am.
Like he sticks to a routine and it works for him. I say good job sir.
Most avg people like myself do not have the drive to stay disciplined to certain food/workout program.
My point stop nit picking on a person that is doing what he enjoys doing and trying to give some tips to others who might be walking the same path.
Be positive. That is what's wrong with the world. 💯
bet dude can roll a blunt tho
SIMP
Exactly bro, that's what i said. But i only readed your first lines 🙂.
This dude folded his burrito like hes depressed and divorced 🤣
cuz of da double chin 🤣
@aaron cole I guess you can't roll one either 🤣🤷♂️
He is from Washington lol
Very good video merk
All these meals combined is literally one meal for me! I’m 185 pounds and 25 years old but I’m a full time UPS driver, plus training in the morning then I try to run 5-10 miles in the evening about every other day. I burn through so many calories I can’t stand it!
C T running is solely mental for me, I get plenty of cardio from my job and training. Plus on weekends I do mountain biking which is usually about 20-30 miles or so. Running can really clear your mind and bump into an entirely new motivational bracket.
just found this youtuber a couple of hours ago and damn he is so good, inspiration if you ask me! keep it up man!
Thanks for all the tips really appreciate it try warming up the tortilla at least for 10 seconds each side do it on the same pan right after removing your eggs you don’t have to wash it just throw it in there and it will have a better taste
Just finished watching one of his recent vids and I can see the difference 💪🏽
Great content brotha, had me engaged the whole way!!
Dondre Letrel agreed
I really appreciate you man I’ve been on my path to fitness this year and I’ve been struggling on finding certain diets and supplements . I actually enjoy these meals and snacks and the protein doesn’t taste bad
RipStylez stay focused and work hard. 🔥😢
These food videos be the funniest I swear
That's leight work. Let's get on the track homie.
Maybe we should all roll our burrito like him. I mean he is the one who is shredded.😄
When did tsm myth get this fuxkin dieseled?😂
Ideal form!
Thank you for the what I eat in a day video here! Raza :)