What A Fitness Model Eats In A Day | Ft. Rob Riches
HTML-код
- Опубликовано: 16 июл 2024
- 🔥BLADE® 47% OFF + 2 FREE BONUSES ➞ bit.ly/3O6d1FV
_________________________________________________________________
When to eat - what to eat - and the macros of every meal to stay lean and ripped 365 days a year, yet still fuel powerful workouts & performance.
That's what today's video is all about.
Rob Riches is going to take you through LA today and break down exactly what a fitness model eats in a day to stay lean and ripped all year round.
If you want to eat for success, here's exactly how to do it!
This is What A Fitness Model Eats In A Day!
Let's Get To It!
Step #1: Fasted H.I.I.T. Cardio & Abs w/ 2 caps of Blade® in the morning, on an empty stomach. Followed up with Iso-Smooth™ for recovery post-workout.
Meal #1 - 8:00am - Eggs & Oats
- 1 Scoop Iso-Smooth™
- 5 Egg Whites
- 60g Quick Cook Oats
- 20g Almond Butter
Cals - 572 [P-54g C-48g F-18g]
Meal #2 - 11:00am - Chicken & Rice
- 210g Chicken Breast
- 35g Brown Rice
- 3g Flaxseed Oil
- Mixed Salad
Cals - 493 [P-53g C-30g F-18g]
Meal #3 - 2:30pm - Chicken & Rice (Post-Workout)
- 1 Scoop Post-Factor™
- 170g Chicken Breast
- 35g Brown Rice
- Mixed Salad
Cals - 783 [P-78g C-77g F-18g]
Meal #4 - 7:00pm - Chicken & Beans
- 170g Chicken Breast
- 150g Red Kidney Beans
- 70g Avocado
- Mixed Salad
Cals - 478 [P-52g C-29g F-17g]
Meal #5 - 10:00pm - Protein Pancakes
- 1 Scoop Iso-Smooth™
- 3 Egg Whites
- 20g Almond Butter
- 60g Apple Sauce
Cals - 388 [P-28g C-12g F-12g]
Finish off night taking GH-Peak™ before going to bed to ensure deep sleep and enhanced recovery.
Daily Total:
Cals - 2,715 [P-265g C-196g F-83g]
And there you have it!
Follow this day's eating, switching out protein or carb sources every few days for variety and you will be eating in a way that allows you to build lean muscle, and burn stubborn body fat, to transform your body and achieve the physique you desire and deserve, faster than you ever thought possible!
MB01VXT7IOHH6WK
#BlueStarNutraceuticals #FullDayOfEating #FitnesModel 
Спорт
🔥BLADE® 47% OFF + 2 FREE BONUSES ➞ bit.ly/2NiI1Dz
Awesome video, please do more videos on nutrition. Its the most important part of the puzzle. Thanks guys
Glad you liked the video Leandrew! We've got more nutrition videos already in the works! Thanks for watching 💪
Good video need more from various members of the team . Thanks for sharing
Glad you liked this one Jeffrey! Cheers
Thanks for the video. Nice editing and quite detailed regarding the nutrition 👍
Glad you enjoyed the hard work and detail put into this one
Thank you. You make it very practical for daily nutrition.
Glad you enjoyed the video and that's the key. It's about finding things that fit easily into your daily lifestyle rather than following overly restrictive or bizarre diets that aren't sustainable longterm
Appreciate this; albeit a few years old this still is so valuable. Noted that in addition to healthy food choices, you keep the calorie content reasonable at each meal as well, effectively one plate. Suspect if most people adopted even those two simple principles (healthy food and limit to one plate) we would see much less health issues!
100%, Gordon! Thank you for posting. :)
Thanx for the video.I will follow the plan.💪
Awesome to hear!
@@BlueStarNutraceuticals Thanx for the video,i followed a week now and i m very satisfied.My body is more toned now.Do you have any tip for water retention that causes the brown rice ?Also grs of rice are referred as cooked ?Thank you again !
Your life is so amazing ! Workout , dogs and health awesome 👏🏻🐶
Glad you enjoyed the video. Thanks for watching
Thanks Rob
Thanks for watching Goku
Awesome video boss. So you’re at a deficit at 2700. That’s awesome. My deficit is 2150 right now, it would be awesome to have that extra few hundred calories. I’m incorporating healthy refeed meals twice a week though, and still seem to be losing a healthy 1.5- 2 lb per week.
My weight start was 174 lbs, workout 3 times a week, with other days lifting furniture so really 5 days of working out. I’m 19 days in and at 169.
Been lifting for 8 years. Crazy how at 6 1 I’m still only 175 pounds at maintenance.
Glad you enjoyed this one, and yes metabolic rate will differ based on genetics as well as lean body mass. More muscle you build, the more calories you can afford to eat!
You are really amazing person champ
Thanks Sunil! Glad you enjoy the content
Great video!! I love this channel. Question: Is that really 35 g brown rice? So about a qtr cup each meal?
Thanks for watching Kofy! Glad you liked this vid - and the rice is weighed pre-cooked. So 35g dry.
Blue Star Nutraceuticals
Hi
How many gram will be when rice is cocked?
Finallly I see Rob again, he is been missing in his yt
Got some great content coming for the channel here 👍💪🔥
I wanted some advice on calories and goals I’m 5”10 , 25 , 161 lbs BF around 15.5-16.4% I’m really skinny in terms of narrow frame , limbs etc but carry lower belly fat should I bulk , cut or recomp and what calorie margin would you recommend per BW ?
Sounds like you've got the classic skinny-fat body shape currently. The best thing would be to focus on building more lean muscle mass, while keeping your calories as close to maintenance levels as possible.
Focus your training around progressive overload, increasing strength and muscular size. (Our Progressive Overload training series on the channel would be a great start).
You don't want to eat in a big surplus and pack on a lot of extra fat, just enough to support lean muscle growth and limit any extra body fat gains.
Once you've built enough muscle mass, you can focus on burning the additional body fat for a more defined and muscular body with a flat chiseled midsection.
Hope that helps, keep training hard Joe!
Blue Star Nutraceuticals cheers for this cardio wise would I be better doing 2-3 sessions of conditioning work so jump squats , ball slams etc then LISS I find it incredibly boring but I’ve got dyspraxia so really weak hips and knees due to poor muscle tone
Is the protein shake after work out or before workout
you can have a protein shake before or after training, just depends on when you're having your other meals. Post-Factor™ is specifically designed for after a workout though.
Make more vlog videos pleaseee!
Thanks for watching and leaving feedback!
Always best RR
Glad you enjoyed this one!
What did you use in frypan to pancake ? Water or oil or butter? Or coconut oil
just a bit of oil
Blue Star Nutraceuticals
Thanks 😊
Question Guys, I have belly fats (fats everywhere actually) and I've been doing strength training 5x a week, IS OKAY TO TAKE WHEY PROTEIN DRINKS? I've been lifting about 100lbs already and still going stronger. But body fat is high.
If bodyfat is what you're trying to get rid of, you should check out our weekly Faster Fat Loss workouts and our 3x3 Faster Fat Loss Diet Plan on our channel. If you're drinking milk, you're already technically consuming whey protein. However you should always speak with your doctor before making any changes to your diet/exercise routine
What do you suggest my wife to eat on a 1500-1800 calorie diet while doing weight training and cardio 3-4x a week she’s 47 should she eat like you but less?
Check out our 3x3 Faster Fat Loss Diet Plan on our channel, it breaks it all down for you in a straight-forward easy-to-follow way to ensure you get the best results: ruclips.net/video/tk0oQGdq7ZM/видео.html
What was the total macros for the day
Check out the video description under the video for these details.
Sir after how many minutes we should take protein after workout?
As long as you're getting enough protein throughout the day it's not a big deal how quickly after your workout you have a protein shake, especially if you had a high protein meal before your workout. However getting one soon after your workout can help ensure best recovery
@@BlueStarNutraceuticals thank you soo much sir I am your big fan sir I watch all your vedios
Bro u look amazing. Yet if i were to eat like this: i would gain weight despite working out hard daily. (Burning around 2-3k calories daily). Crazy.
It's a combination of knowing how to train and how to eat to reach your ideal physique. Check out our 3x3 Faster Fat Loss Diet Plan for some practical eating you can actually stick to and enjoy ruclips.net/video/tk0oQGdq7ZM/видео.html
Is carb cycling a good ideal for muscle growth and fat loss?
Carb cycling is great for helping burn fat while preserving lean muscle mass. Can allow you to maintain a greater calorie deficit throughout the week while still providing extra energy and strength needed on those vigorous training days. It can work as well for lean muscle growth, just depends what your goals are. It's better to focus more on one main goal and then the other, rather than trying to burn fat and build muscle at the same time.
@@BlueStarNutraceuticals i really appreciate you taking the time to answer my question. Im thinking i should focus on getting my body fat % down to atleast 10 to 15,then focus on building muscle. So should i keep my carbs a low on non workout days?
@@leandrew341 Yeah, it's best to keep carbs lower on non-training days when your body is in less of an energy demand and then higher on training days so you have the strength and energy to push with full intensity. Just make sure your total calories for the week are low enough to lose body fat and weight. (likely 300-500 calories below maintenance is a good start) or your bodyweight (in Lb) x10-12 for a rough estimate of calories each day.
@@BlueStarNutraceuticals Awesome, and to kick things up a notch I am going to add blade to speed up my fat loss. I appreciate you guys
@@leandrew341 Great to hear brother! Keep us posted with the updates on your physique enhancing transformation 💪🔥
Brilliant diet
Thanks Ajaz! Glad you enjoyed the video!
Blue Star Nutraceuticals Just getting into good shape .Diet is 70 percent definitely Rob your video make me train harder .
Rob y have to change your videos, i was watching you like 6 years ago whem i started working out and you were a big thing, but now y dont have a lot of views, because your chamnel doesnt have soul. Dont get me wrong, you are really inteligent and your videos are awesome in quality and informations, edit etch, but they are boring, you dont bring none of your character, you do the same thing for years. We need to see the real rob , with vlogs, day in the life and raw footage. Thats why channels like david laid have a lot of views, because he is releatable and real as a person . Thats what we want to see from you rob!!! We like you!!!! Dont get lost !!! Change !!! Its 2020!!
Hey Damianos, this is the Blue Star Nutraceuticals RUclips channel, not Rob's personal channel. So we try to keep the content more informative and valuable to all; rather than highlight the daily life of one particular athlete. Appreciate the support and feedback though. Keep training hard and getting better day by day!
Wow brilliant diet 5 meals nice 👍 wow I eat eggs and Oats in the morning
The best!
Hi Rob, in another video you talk about having 3 meals and 3 protein shakes. But I see you don't eat like that...
This was filmed and posted long before the 3x3 Faster Fat Loss Diet.
Look up coach greg
Hmm coach greg... Only know doctor greg
Do you ever use a microwave?
All the time. Great, convenient way to reheat your food or cook up some quick frozen veggies for a side. 👍
How old is he?
Over 35 and under 40 😅
If i have to eat another bite of chicken breast i'm gonna throw up all the contents and organs in my body.
Sounds like quite the allergic reaction to chicken losing organs. Perhaps you need some new ways of preparing it to actually enjoy the food you're eating. Or try switching it out for any other lean protein source, turkey breast, extra lean ground beef, pork, Tuna, etc. There are plenty of other protein options to substitute with.
@@BlueStarNutraceuticals Yes! Tuna and lean beef that i can stomach. lol. Thank u for the reply.
You dont have to introduce yourself.We all know who you are
Haha. Fair enough... but what about the first-timers?
@@BlueStarNutraceuticals Yeah you're right ,although I think that even 10 year olds by now know about you.You are a legend dude.
Btw great video.
Idol I'm one of your funs for preparing food and exercising...please like and sub also my yt.
Too much food. Most people won't digest that much
How much you eat will always matter based on the individual along with their overall goals and purpose.☝️
That´s ridiculous schedule for busy people... I mean no offense but is this only for people that doesn't have a job? :)
If you prep your meals as Rob suggests in this video, having a meal every 3-4 hours really isn't that big of a deal. Obviously if your work schedule is different you'll have to adjust when you have certain meals such as your post-workout if you train after work or before work. This just gives you a good idea of how you can easily prep and put together meals to help you reach your nutrition goals throughout the day. Thanks for watching Gerardo
Yeah I kind of agree....Problem is There really is not a lot of healthy choices out there if time is limited....I think a lot of people would eat better if the food was readily available....Making your own meals does work but that takes a lot of discipline and time...
@@johnnydoubleu3656 In 1 hour, you can cook up a whole tray of chicken breast, whip up a pot of rice and steamed veggies. Then you're set for then entire week.
And if time's short, that's when taking advantage of a quick and easy protein shake like Iso-Smooth™ or ShakeOne™ makes a lot of sense.
If you plan it out, I'm sure you'll find, it takes a lot less time than you might think.
It is just a matter of planning. Prep your food on 1 day..get after it the rest.
@@naked_rider_au You got it brother! Thanks for watchin!